Kidneys are key to keeping our body healthy, filtering waste and balancing the body’s fluids. One of the simplest and most effective ways to promote kidney function and avoid kidney related problems like stones and infections as well as chronic disease is to stay hydrated.
Kidneys Role and Why Hydration Matter
Kidneys eliminate waste products and extra fluid through urine. They also help to control blood pressure, make essential hormones and balance electrolytes. Because you’re dehydrated, your kidneys have to work harder to filter the waste as there is less fluid to function properly. Left untreated, over time, a lack of sufficient hydration can cause waste and toxins to build up in the kidneys which can increase your risk of developing kidney stones, infections, and chronic kidney disease.
Therefore, proper hydration is needed for kidneys to do these functions properly. Drinking a desirable amount of water helps your kidneys filter dry waste effortlessly and drive out toxins and keep the right equilibrium of fluids and minerals.
Daily Water Intake Recommended
Age, gender, and activity level affect how much you need to drink. For women, about 2.7 liters (91 ounces) per day (including fluids from all beverages and food), 3.7 liters (125 ounces) for men.
Additional fluids may be needed for those who exercise frequently, live in hot climates, are pregnant or breastfeeding. Older adults, however, also may need to be more careful because the sensation of thirst decreases with age. For those suffering from kidney stones or high blood pressure, it’s also important, as always, to check with your urologist in Lahore for proper hydration recommendations.
Dehydration Signs and How to Monitor the Levels of Hydration
Recognizing signs of dehydration is the first sign of improvement regarding the way one stays hydrated. Dry mouth, dark yellow urine, dry skin and a lack of energy are all common signs. If you feel dizzy, muscle cramping or confused, you could be dehydrated, and more so, and are advised to drink water immediately.
A simple way to monitor hydration is by observing the color of your urine: A pale yellow generally suggests you’re properly hydrated, but dark yellow or amber could mean you need to drink more. In addition you should know that, although we’re talking about hydration it doesn’t necessarily mean you are only drinking water, sometimes we might need to top off our electrolyte levels, either post exercise or following bouts of heavy sweat.
Stay Hydrated Tips for the Day
Immersing yourself in a habit of drinking water daily is a great way to keep your hydration steady. The first thing you should do when you wake in the morning is have a glass of water as your body generally loses some fluid during the night. Drink water with every meal if you can and always have a water bottle with you.
For those who don’t like the taste of plain water try infusing or adding herbal tea or fruits like cucumber, lemon or berries to it. It will make you more likely to drink water, if drinking water, helping you achieve your hydration goals.
Foods Short to Keep Your Hydrated
Cucumbers, watermelon, oranges, strawberries, and celery are high in water content and can help you get part of your daily fluid needs. Watermelon loaded with water and little in calories makes it perfect for staying hydrated while not going overboard with sugars. It can be fun and satisfy your daily hydration needs, to eat a mix of hydrating foods in balance.
The importance of Kidney Hydration Issues
That you need to stay hydrated is important, but equally as important to prevent overhydration. Drinking very much water can stress out your kidneys from diluting essential electrolytes. The key to moderation—drink when you’re thirsty, don’t chug extra liters of water unnecessarily.
Some beverages, such as coffee and alcohol, dehydrate you, so it’s recommended that you drink them in moderation and complement with the drink of water. If you have existing kidney conditions, such as chronic kidney disease, consult urologist in Rawalpindi to determine safe fluid levels, because in some cases you could need to restrict fluids.
Myths about Hydration and Kidney Health
One common myth we might hear is that ‘more water is always better.” In fact, getting too much water can actually ‘burden’ the kidneys, so it pays to stick to recommended levels. A misconception is that perfect clarity of urine means optimum hydration. You know, very clear urine is actually a sign you are probably a little bit over hydrated, and pale yellow is probably a healthier color to aim for.
Conclusion
Hydrating to maintain kidney health is easy and potentially rewarding. If you know your hydration needs, how to recognize dehydration signs, and include hydrating foods and habits in your daily routine, you can help protect your kidneys and get into long term wellness.
