Kidneys play a vital role in maintaining a healthy and balanced body. They filter waste products, toxins, and excess fluid from the blood, which are then eliminated from the body through urine. They also help regulate blood pressure, maintain appropriate electrolyte levels such as sodium and potassium, and support red blood cell production by releasing a hormone called erythropoietin.

While unhealthy foods are a common culprit in kidney damage, several seemingly harmless drinks can also burden these essential organs.

Carbonated soft drinks: Although refreshing, carbonated soft drinks or sodas are high in phosphoric acid. Excessive consumption can damage the kidneys and increase the risk of kidney stones. They are also loaded with sugar and artificial sweeteners, which can impair kidney function over time. Instead of soda, herbal infusions made with cucumber, mint, or lemon can provide hydration without the harmful effects. Occasionally enjoying a glass of coconut water is also a healthy way to stay hydrated.

Bottled fruit juices: These drinks sometimes contain very little real fruit juice and are instead packed with added sugar, preservatives, and artificial flavors. This high sugar content contributes to insulin spikes, increased blood pressure, and eventually, chronic kidney problems. Freshly squeezed fruit juice without added sugar is a healthier alternative. However, eating whole fruits remains the best choice for overall kidney support.

Alcohol: While moderate alcohol consumption might not cause immediate harm, over time it can overwork the kidneys. Alcohol dehydrates the body and interferes with hormones that enhance kidney function. Long-term alcohol use can lead to high blood pressure, a leading cause of kidney failure. It also increases the risk of liver disease, further stressing the kidneys. Herbal teas like dandelion tea, peppermint tea, or coriander seed water can promote gentle detoxification and support better kidney health.

Energy drinks: Energy drinks provide alertness and endurance but contain added sugar and synthetic vitamins, which can overstimulate the kidneys. The high caffeine content can cause dehydration, leading to reduced blood flow to the kidneys, especially with frequent consumption. A warm cup of green tea or matcha in the morning provides gentle energy without overloading the kidneys. These options also promote alertness and provide natural hydration.

Sports drinks: While effective for rehydration, sports drinks are high in sodium, sugar, and artificial colors, which are not beneficial for the kidneys with regular use. For those who exercise infrequently and don't sweat excessively, these drinks can do more harm than good. Combining water with a little lemon juice and a pinch of natural salt can replenish lost electrolytes without stressing the kidneys. This simple homemade formula is excellent for post-workout recovery.

Staying hydrated is crucial for everyone, as dehydration can strain the kidneys. Maintaining a balanced diet rich in fruits, vegetables, and whole grains, while limiting processed foods, salt, and sugary drinks, also helps maintain kidney health. Regular physical activity improves blood circulation and prevents high blood pressure and diabetes.

Individuals experiencing persistent fatigue, swelling around the eyes, feet, or ankles, along with unusual changes in urination habits, should get their kidney function checked promptly. Difficulty concentrating, muscle cramps, dry and itchy skin, bad breath, or a metallic taste in the mouth can also indicate toxin buildup due to poor kidney function.

Bao Bao (Theo Times of India)