7 hydration tips to keep your kidneys functioning smoothly

With the summer sun over our head, we will be suffering from the sweltering heat that will not only make us release excessive fluids but also thirst for more. In this season, the body suffers a lot from the heat, physical exertion and sweating. However, one body part that the summers take a massive toll on is the kidneys. This organ is more vulnerable in the season with high fluid loss, potential dehydration and more pressure to filter blood and maintain electrolyte balance. The best thing you can do for your body and the kidneys in this season is to ensure proper hydration which in turn will ensure healthy functioning of the body. Below are 7 tips to keep your body hydrated and your kidneys functioning properly.

The NHS recommends that women should drink 8 glasses of 200 ml water whereas men should drink 10 glasses of 200 ml water every day. Drinking enough water helps the kidney filter sodium, urea and waste, thus reducing the risk of developing chronic kidney diseases.

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The colour of your urine is a clear indicator of whether you are drinking enough fluids. Urine that is straw or pale-coloured is ideal. If your urine is darker in colour, that means you need to amp up your hydration.

Hydrating yourself with plain water can become a little boring at times. Thus, you can get the help of water-rich fruits and vegetables to give your body hydration in delicious and unique ways. Increase the intake of foods such as cucumbers, oranges, watermelon and more.

Begin your day with water as it pushes the kidneys into a kickstart and replenishes the fluids you have lost overnight. Additionally, drink water before your meals to ensure constant hydration throughout the day.

Limit the consumption of dehydrating beverages such as coffee and alcohol as they have a diuretic effect, which means they lead to increased urine and thus excess loss of body fluids.

Along with dehydration, there exists the concept of overhydration. If you keep on filling your body with fluids, that too is not healthy for it. When kidneys can not process excessive fluids it leads to swelling in the limbs and abdomen. Additionally, too much water increases the workload on the heart and dilutes the sodium levels in the blood.

In hot climates, the body loses fluids more easily and thus it is important to keep replenishing the water in it with regular intakes. However, in colder climates, you can go for long intervals without water. How to tighten belly​

Early signs of kidney disease are often subtle and easy to overlook. Common symptoms include fatigue, swelling in the ankles, feet, or around the eyes, and changes in urination—such as foamy urine, frequent nighttime trips, or blood in the urine. Some people may experience muscle cramps, poor appetite, or persistent itching. High blood pressure can also be both a cause and a symptom of kidney trouble. Because these signs can be mistaken for other issues, it's important to pay attention to your body and get regular checkups, especially if you have risk factors like diabetes, hypertension, or a family history.

Keep sugary drinks at bay.

Certain foods can be harmful to your kidneys, especially if you already have kidney issues. High-sodium foods like chips, canned soups, and processed meats can raise blood pressure and strain kidney function. Too much protein, especially from red meat, can also overwork the kidneys. Foods high in phosphorus and potassium—like sodas, bananas, avocados, and dairy—can be risky for people with kidney disease. Sugary drinks and junk food contribute to obesity and diabetes, both of which damage kidneys over time. Limiting these and focusing on fresh, whole foods with less salt and additives can go a long way in protecting kidney health.

It will reap you rich dividends in the long run