Hydrate for Your Kidneys: What to Drink — and What to Ditch

When it comes to protecting your kidneys, what you drink matters just as much as what you eat. These hardworking organs filter waste, regulate fluid levels, and help balance minerals in your blood. This means that hydration and kidney health go hand in hand, but not all beverages are created equal. Here’s how to make healthy summer hydration choices that benefit your renal wellness.

Why Hydration Matters for Kidney Health

Your kidneys rely on a steady supply of fluid to filter blood and excrete waste through urine. Proper hydration helps prevent kidney stones and urinary tract infections, both of which can damage kidney tissue over time. It also supports your kidneys’ ability to regulate blood pressure, which is critical since high blood pressure is a leading cause of kidney disease.

Drinking the right amount of fluid daily — usually about eight to 10 glasses for healthy adults — is one of the easiest ways to support long-term kidney function.

What Drinks Hydrate You Best?

Not all fluids hydrate the body equally, and some drinks offer added benefits beyond hydration. Here are some of the most hydrating drinks recommended for keeping your kidneys in good shape.

1. Water

Water is, hands down, the best hydration drink for kidney health. It helps dilute the minerals that can form kidney stones and supports the kidneys’ ability to remove toxins from the blood. Filtered or tap water, served plain or with a splash of lemon or lime, is ideal. The citric acid in these fruits binds with calcium, which ultimately helps to prevent the formation of kidney stones.

If plain water feels boring, unsweetened sparkling water can be a fun alternative. Just make sure it’s free from added sugars, phosphates, or artificial sweeteners, which can negatively impact kidney health.

2. Herbal Teas

The best hydrating drink besides water may just be a good herbal tea. Caffeine-free green teas such as chamomile or dandelion offer a soothing way to hydrate. Some varieties, such as nettle and ginger, may even support urinary health. However, it’s important to avoid excessive amounts of teas with oxalates (such as black tea), which can contribute to kidney stones.

3. Unsweetened Cranberry Juice

Unsweetened cranberry juice is among the recommended drinks for kidney health. It may help reduce the risk of urinary tract infections, especially in women, by preventing bacteria from sticking to the walls of the urinary tract. Choose products that contain 100% juice without added sugar or blends.

Drinks to Avoid (or Limit)

While many beverages seem harmless, several can harm kidney function over time, especially if consumed regularly.

1. Sugary Sodas

Regular consumption of sugary sodas has been linked to a higher risk of chronic kidney disease. These beverages often contain high fructose corn syrup, which increases the risk of obesity, diabetes, and kidney strain. Additionally, dark sodas contain phosphoric acid, which may worsen kidney damage.

2. Energy Drinks

These high-caffeine, high-sugar drinks can lead to spikes in blood pressure and dehydration, both of which are bad news for your kidneys. Some also contain herbs and additives that could interact with medications or impact kidney function.

3. Alcohol

Excessive alcohol consumption can lead to dehydration and increase blood pressure, both of which place additional stress on the kidneys. Occasional, moderate alcohol might not pose a risk, but regular heavy drinking can cause serious harm.

4. Fruit Punch and Sweetened Iced Tea

Packaged juices and sweet teas are typically high in sugar and low in real fruit content or antioxidants. They contribute to dehydration, weight gain, and higher blood sugar levels, all of which can negatively affect kidney function over time.

Hydration Tips for Healthy Kidneys

Supporting your kidneys doesn’t require expensive supplements — just a consistent hydration routine and mindful beverage choices. Here are a few simple hydration strategies recommended by the National Kidney Foundation:

• Keep water bottles nearby. Have a water bottle with you at all times so you can sip throughout the day.
  
  
• Opt for nature’s finest. Choose water with meals instead of sugary or caffeinated drinks.
  
  
• Watch your urine color. Pale yellow typically indicates good hydration, while dark yellow or amber suggests you need more fluids.
  
  
• Avoid overhydration. Listen to your body; thirst is a sign to hydrate, but don’t overdo it. Too much water can strain the kidneys just as much as too little. Drinking excessive amounts of water, especially in a short time, can lead to low sodium levels (hyponatremia), which is dangerous and taxing for the kidneys.
  
  
• Adjust fluid intake based on heat, activity level, and health status. People with kidney disease or heart issues may need to follow special fluid limits from their doctors.
  
  

Your drink choices play a powerful role in maintaining kidney health. Prioritizing water and kidney-friendly options such as unsweetened herbal teas and diluted cranberry juice can go a long way in supporting your kidneys’ critical work. Meanwhile, limiting sodas, alcohol, and sugary drinks can help reduce your risk of kidney disease and keep your whole body feeling better.

By being waterwise and choosing your drinks intentionally, you’re not just quenching your thirst — you’re protecting your health, one sip at a time.

Stay Healthy and Hydrated This Summer With Alabama Kidney Foundation

Alabama ranks first in the number of dialysis patients per capita in the United States, and over 1,000 Alabama residents are currently waiting for a kidney transplant. The Alabama Kidney Foundation provides education, support services, and financial assistance to low-income kidney dialysis patients. The foundation also offers statewide education to promote organ donation awareness and the prevention of kidney disease.

Wondering what you can do to help? Consider volunteering with us to support Alabamian kidney health, or support us wherever you are by donating to our campaign online today!