The importance of good hydration for kidney health
The kidneys perform an essential function, removing waste from the body, regulating blood pressure and balancing fluid levels. They also help to maintain a healthy balance of essential vitamins and minerals such as sodium, potassium, and magnesium (known as electrolytes) in the blood.
The kidneys also process urine to prevent excess fluid building up in the body, and will retain water if the body becomes dehydrated.
The importance of good hydration for kidney health
To function optimally, the kidneys require adequate amounts of water. Poor hydration impairs circulation, meaning that it’s more difficult for your kidneys to receive the blood and nutrients they need to stay healthy. People often underestimate the daily amount of fluids they need to drink (around 2 to 2.5 litres), and it can be easy to miss the subtle signs of dehydration.
Once the more obvious signals, such as thirst and dry mouth, kick in, a common reaction is to drink a lot of water in one go. However, this can overload the kidneys and the extra fluid will rapidly be expelled from the body through urine.
That’s why experts recommend that people who perspire heavily through physical activity, or lose extra fluids through vomiting or diarrhoea use oral rehydration tablets to replenish fluids more quickly and effectively.
Potential complications when the kidneys can’t access enough water
Dehydration can result in damage to the kidneys, from mild to very serious. Here are some of the potential issues to be aware of.
Kidney stones
Kidney stones occur when crystals form from minerals that build up in the urine that is stored in the kidneys. They develop more easily when there is a higher concentration of minerals in the urine. Staying well hydrated helps to dilute the urine, making it less likely that painful kidney stones will develop or stick together.
Urinary tract infections (UTIs)
When the body is dehydrated, the urine becomes more concentrated and is held in the kidneys for longer. This is why urine that is a darker colour than usual is a sign of dehydration. When the urine is very concentrated, it can enable the growth of bacteria in the kidneys, which increases the risk of UTIs.
Staying well hydrated helps the kidneys to flush out harmful bacteria and other toxins, helping to keep them healthy. If you do develop a UTI, water will help to break down the medication that may be prescribed to treat it, allowing it to work more effectively.
High blood pressure
The kidneys help to maintain blood pressure by controlling the fluid balance in the body. They also release hormones that control the constriction of the blood vessels. If the kidneys become damaged, this process can be disrupted, leading to high blood pressure.
If the blood pressure remains uncontrolled, it can lead to further damage and even progress into kidney disease. High blood pressure also increases the risk of other health problems including heart disease and stroke.
Electrolyte imbalance
If electrolyte levels become unbalanced, it can affect the function of the nerves and muscles, and it may also cause an irregular heartbeat, fatigue, brain fog, and headaches. Electrolytes are transported around the body in fluids, and can become depleted when water levels are too low. This affects overall bodily function and places extra strain on the kidneys.
This is why healthcare professionals recommend taking electrolyte tablets if you become severely dehydrated due to illness or excessive perspiration during exercise or hot weather.
Tips for maintaining healthy hydration
Drink little and often
Experts recommend that adults drink between eight to ten 200ml glasses of water per day. It’s better to drink little and often than to take on board large amounts of water in one go, as this can overload the kidneys.
Remember that the amount of water we need to drink will depend on your age, activity levels, size, gender, climate, and any health conditions or medications that you are taking. Women who are pregnant or breastfeeding also need to drink more water.
Limit dehydrating beverages
Not all fluids are beneficial for good hydration. Alcohol and caffeine draw on the body’s water reserves, because the kidneys need to flush out the toxins and chemicals that they contain. If you are drinking these beverages, alternate them with a glass of plain water. Other tips for staying well hydrated can be found in our blogs.
Our kidneys perform an essential function, and proper hydration is the foundation of goos kidney health. Drinking enough water and using hydration supplements is a simple and easily achievable way to keep your body functioning on top form.
