Summer is here! Whenever we think about summer, we mostly remember sunshine, beach days, and outdoor fun, but it often brings significant health issues like kidney stones. These kinds of problems will occur when your body gets dehydrated, notably in the summer months. Also, when you are sweating more, drinking less, and making poor hydration choices in summer, will create an ideal source to develop kidney stones.
So, how can one safeguard their kidneys during these hot days of the year? There is one effortless way to tackle this! Yes, just try to stay hydrated, also ensure that you are not guzzling water. The key lies in hydrating smartly. Further, this blog will give you a clear insight into hydrating tips during this summer to prevent kidney stones.
Without further delay, let’s directly get to know about those 7 smart hydrating tips to help you prevent kidney stones this summer.
- Drink water once after you wake up:
Before drinking tea or coffee, make sure to drink some water, because after sleeping for hours, our body will be naturally dehydrated. So, when drinking water as a first thing in the morning, it will help in flushing out toxins that have accumulated in your body overnight and it will also help in kickstarting kidney function.
Consider adding a few drops of lemon juice, because lemons contain some critical acid that assists in preventing stone formation by breaking down oxalate crystals, which remain a significant reason for kidney stones. Consider adding some foods or fruits to your diet for kidney stone pain relief.
- Follow the 8×8 rule:
Probably, you have heard at least once about the 8×8 rule, which is drinking 8-ounce glasses of water every day. It is a good baseline, but it may be insufficient during the summer months, especially if you are a gym rat, working in direct sunlight, or engaging in activities that make you sweat more than usual.
So you may think that, then what’s the ideal level of water? Simply, a general guideline given is to drink at least 2.5 to 3 liters of water per day, also consider increasing this level in case you are working out or in a hot climate. Further, observe your urine color, if it is pale yellow, it is good, If your urine appears dark, you should consider drinking more water or reaching out to the best urology hospital in Coimbatore to stay healthy during these hot days of the year.
- Eat hydrating foods:
Don’t think that all the hydration should come from your water bottle! Few fruits and vegetables have more water content and help your body stay hydrated naturally. The foods that give you sufficient hydration to support kidney health include:
- Watermelon has 92% water content and is also rich in potassium, which greatly helps in flushing the kidneys.
- While cucumbers help in promoting urine production.
- Berries are high in antioxidants and water.
- Citrus fruits contain citrate, which prevents kidney stone formation.
Try eating the above-mentioned fruits by mixing them with salads, smoothies, or you can also them separately as snacks throughout the day.
- Avoid sugary and soda-based beverages:
In case you are thirsty or it is very hot on that day, avoid choosing soda or sweetened iced tea, because they might feel refreshing, but they can bring you more harm than good when it comes to kidney stone prevention, so try opting for a kidney friendly diet.
Sugary drinks with high fructose corn syrup will increase your uric acid levels, which is a significant contributor to uric acid stones. Colas, in particular, have more phosphoric acid, which has a strong connection with urinary pH level changes that promote stone formation.
Try drinking infused water instead of soda, like adding slices of cucumber, lemon, mint, or berries to make it more appealing.
- Check for hidden salt and oxalates:
As we all know, salt contains more sodium, which increases the calcium content in urine, and that additional calcium will collide with oxalates and form kidney stones. Notably, several processed foods, instant noodles, chips, frozen meals contains more hidden salt.
Simply, several foods are rich in oxalates, like spinach and nuts. Also, it’s not mandatory to cut them off completely, remember that balance is the key, notably if you are more prone to calcium oxalate stones.
If you are planning to eat high-oxalate foods, add some foods that are rich in calcium like yogurt or cheese. This helps in binding oxalates in the gut, so only a less of it reaches your kidneys.
- Hydrate properly post-physical activity:
When exercising, notably on summer days, an individual’s body loses more water through sweat. Minerals in your urine will become concentrated due to this loss, making it easier for stones to form.
For instance, if you did a physical workout for 30 minutes, you should consume 8 to 16 ounces of water. When sweating a lot, electrolyte-rich fluids such as coconut water will assist in replacing lost sodium and potassium without the added sugar of sports drinks.
Before and after exercising, weigh yourself. Consider consuming 16 to 20 ounces of water for every pound of body weight lost.
- Space your fluids throughout the day:
You need to understand that drinking that whole 2 liters of water will never favour your kidneys, even if it could overburden them. The magic lies in consistent hydration throughout the day to dilute your urine.
Also, you can try the below-mentioned schedule:
- Morning (7-9 am): 1 glass of water before breakfast.
- Mid-morning (10-11 am): Consider drinking 1-2 glasses of water.
- Lunch (12-1 pm): Same, drink 1 glass before eating.
- Noon (2-5 pm): Consume over 2 glasses of water during your work.
- Evening (6-8 pm): Drink at least 1-2 glasses, not so close to your bedtime.
If you think that you could not remember them always, consider setting reminders. Simply hydration is a habit that requires reinforcement, notably during summer. Also, whenever you feel like things are going out of your control, reach out to the kidney stone specialist in Coimbatore to get the desired outcomes for kidney stone pain relief .
Conclusion:
In conclusion, we can say that kidney stones can be painful, frustrating, and often preventable. While water takes the hero in this story, because how you hydrate makes all the difference. Simply, consider water as your kidneys’ best friend. Further, combine smart drinking habits with hydrating foods, also avoid stone-promoting ingredients, and give some care to your body that it deserves, especially in the heat.