Study Reveals A Rise in Kidney Stones Cases Due to Dehydration and High-Salt Diet | Here's What You Should Do

If you've ever spoken to someone with kidney stones, you've probably heard that it's one of the worst pains ever. Unfortunately, this painful condition is becoming increasingly common, especially among younger adults. Lifestyle habits involving chronic dehydration, high-salt diets, and excessive processed food intake have become direct contributors to this rise, according to a research.

A study published in the Journal of Urology in 2023 showed that individuals who consistently consumed high-sodium diets and drank low volumes of water had an increased risk of developing kidney stones. Researchers reported that even mild dehydration increases the concentration of minerals, such as calcium and oxalate, in the urine and promotes crystal formation.

Causes of Rising Cases of Kidney Stones

Here are a few causes of rising kidney stones cases, according to the same study: 

1. Less Water Intake

Despite knowing the importance of hydration, most people do not drink enough, especially in hot climates or during lengthy periods spent with desk jobs. Without proper water intake, the body produces more concentrated urine, increasing the likelihood for the formation of kidney stones.

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2. High Salt Diet

From chips to bread to packaged snacks, sodium is everywhere. Even harmless looking foods like breakfast cereals and sandwiches can carry more salt than you realise. Over time, this excess sodium forces the kidneys to work harder and encourages calcium to leak into the urine, which in turn leads to the stone formation.

3. Growing Shift Towards Easy Eating Habits

The busy routines drive people towards quicker meals, takeaways, instant noodles, and ready-made foods. Most of the time, these foods have a high salt content, low water content, and lack the protective nutrients found in fresh produce, all of which increase stone risk.

What You Should Do to Protect Your Kidneys

Here are a few ways researchers shared one should do to protect their kidneys:

1. Prioritise Hydration

The best indicator of proper hydration is pale yellow urine. Aim for that. Water is best, but coconut water, lemon water, and herbal teas can also contribute well. If you find you are one of those who sweats excessively, especially through Indian summers, increase your intake of fluids.

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2. Reduce Intake of Salty and Packaged Foods

Cook more meals at home where you control the salt. Read labels, and according to the US Food and Drug Administration (USFDA),  anything above 20% sodium per serving is considered high. Swap packaged snacks for fruit, nuts, or homemade options.

3. Include More Citrate-containing Foods

Citrate is a natural inhibitor of stone formation found in citrus fruits such as lemon, orange, and sweet lime. One glass of lemon water per day can go a long way towards kidney stone prevention.

4. Balance your Calcium Intake

Contrary to popular belief, cutting out calcium isn't the answer. Pairing calcium-rich foods with meals helps to reduce stone risk by preventing oxalate absorption.

5. Keep a Healthy Weight and Be Active

According to another study, a sedentary lifestyle increases the risk for kidney stones. Even light exercises, such as walking, help improve circulation and allow your kidneys to function well. 

Bottomline 

Hydrating, maintaining a balanced diet, and intentional sodium consumption can significantly decrease the possibility of kidney stones. Researchers share that small daily choices go a long way in taking care of your kidneys.