Doctor suggests 6 simple ways to prevent kidney stones in winters

Winter may feel kinder on the body but your kidneys disagree. Doctors reveal that dehydration during cold weather can silently raise your risk of developing painful kidney stones. Health experts warn that as temperatures drop, people naturally drink less water and this leads to concentrated urine — the perfect environment for minerals to crystallise and form stones.

In an interview with the Times of India, Dr Bhavin Patel, Consultant Urologist - Zen Annexe at Zen Multispeciality Hospital in Chembur, Mumbai, explained, “As temperatures drop, many people unknowingly drink less water, which leads to dehydration and that is one of the factors behind the occurrence of kidney stones. Are you aware? Kidney stones are solid crystals made up of minerals like calcium, oxalate, and uric acid that build up in the kidneys when urine becomes concentrated. When these stones move through the urinary tract, they can lead to immense pain and discomfort.”




According to him, the causes of kidney stones are reduced water intake, as people tend to feel less thirsty when the weather outside is cold. High intake of salt, animal protein and processed food increases mineral build-up. Dry air and lower sweating levels can still cause water loss, concentrating the urine. People with a history of stones or conditions like obesity, diabetes or gout are at higher risk of kidney stones.

The science: What studies reveal about kidney stones in winter

Dr Patel’s observations are supported by several research-backed findings. Kidney stones spike in winter because dehydration increases urine concentration

A large 2014 study in the Environmental Health Insights journal found that colder temperatures reduce thirst cues, leading to chronic low-grade dehydration and concentrated urine, which are ideal conditions for stone formation. The study showed a clear seasonal pattern, with kidney stone cases increasing during colder months.

High sodium, low hydration and animal protein intake raise the risk. A 2016 research published in The Clinical Journal of the American Society of Nephrology showed that diets high in salt and animal protein significantly increase urinary calcium and uric acid levels, directly contributing to stone formation, especially when fluid intake is low, as often seen in winter.

People with obesity, diabetes or metabolic issues are more prone. A major 2022 observational study in Kidney International Reports found that individuals with obesity, insulin resistance, or a history of diabetes have higher levels of stone-forming compounds in the urine. Winter inactivity can worsen these metabolic factors, compounding risk.

These findings reinforce Dr Patel’s message: winter is a high-risk season for kidney stone formation, especially when hydration drops and lifestyle factors combine.

Kidney stone symptoms to watch out for

Dr Patel outlined key warning signs:

• Sharp pain in the back, side or lower abdomen
• Burning sensation while urinating
• Cloudy, reddish or foul-smelling urine
• Nausea or vomiting
• Frequent urge to urinate

If left untreated, stones can block urine flow and cause kidney infections — a medical emergency.

Kidney stone treatment options

Treatment depends on the stone’s size and type, noted Dr Patel. Small stones often pass naturally with increased hydration.

Larger stones may require:

• Shock wave lithotripsy
• Ureteroscopy
• Laser fragmentation

Prompt diagnosis ensures faster relief and reduced complications.

Dr Patel’s winter plan for prevention and management of kidney stones

To prevent kidney stones during winter, Dr Patel recommended -

1. Increase Fluid Intake: Drink 10–12 glasses of water a day even if you don’t feel thirsty. Warm water, herbal teas (mint, chamomile, hibiscus) and soups help maintain hydration.
2. Reduce Salt and Processed Foods: Too much sodium leads to calcium build-up in urine. So, it is necessary to avoid processed foods.
3. Eat Citrus Fruits: Eat a nutritious diet consisting of citrus fruits like lemons and oranges, which help prevent stone formation. Lemons, oranges and other citrus fruits contain citrate — a natural inhibitor of stone formation.
4. Stay Active: Exercise boosts metabolism and keeps the kidneys functioning efficiently. Follow a dedicated exercise regimen as recommended by the expert.
5. Monitor Urine Colour Changes: Dark, cloudy or reddish urine is a red flag. Report any abnormalities to the expert.
6. Seek Immediate Help for Pain or Burning: If you have pain, burning or blood in your urine, seek medical help immediately. Early treatment prevents long-term kidney damage.

Conclusion

Kidney stones are highly preventable, especially during winters when dehydration risk quietly increases. By drinking enough fluids, eating smart, eating a nutritious diet, moving regularly and staying alert to symptoms, you can keep the kidneys healthy and protect them even in the coldest months.

Note: The information provided in this article is for educational purposes only and is not intended as medical advice. Always consult with a qualified healthcare professional before starting any new medication or treatment and before changing your diet or supplement regimen.