March 25, 2025
Did you know your kidneys filter about 50 gallons of blood every single day? Staying hydrated is key to making sure they can do their jobs properly. But hydration isn’t just about drinking more—it’s about drinking the right fluids.
Why Do Kidneys Need Fluids?
Kidneys are the body’s natural filtration system. They remove waste, balance minerals, and maintain blood pressure.
Proper hydration helps:
- Flush waste through urine
- Keep blood pressure at a healthy level
- Balance electrolytes like sodium, potassium, and calcium
- Reduce the risk of kidney stones and infections
Without enough fluids, kidneys struggle to perform these important tasks.
Understanding Healthy Hydration
Dehydration or not drinking enough fluids can lead to kidney damage over time. However, there is no one-size-fits-all rule for how much you need to drink in a day.
Hydration needs depend on factors like:
- Age
- Body type and size
- Climate
- Activity level
- Pregnancy or breastfeeding
- Health conditions, such as vomiting, diarrhea, or kidney disease requiring dialysis
Healthy hydration is possible for most people with:
- Water
- Plant-based milk
- Unsweetened fruit juices
- Cow’s milk
- Low-sodium broths
- Foods with a high water content, like jello
Ask a healthcare professional what a healthy hydration plan looks like for you.
1. Water
Water has no calories, sugar, or additives. It is, without a doubt, the best choice for kidney health.
Kidneys use water to filter waste and keep the body working correctly. Drinking enough water also helps prevent kidney stones and urinary tract infections, which can worsen kidney problems.
Tip: If plain water feels boring, try infusing it with fruit, herbs, or spices.
2. Plant-Based Milks
Many plant-based milks contain less potassium and phosphorus than dairy milk, making them a great choice for kidney health. But not all plant-based milks are the same. Some may contain added sugars and ingredients that aren’t ideal for your kidneys. Read nutrition labels and choose an unsweetened variety with no added phosphorus.
| Per 1 Cup | Calories | Sugar | Potassium | Phosphorus | Sodium |
|---|---|---|---|---|---|
| Oat Milk, Plain or Original, Unsweetened | 117 | 5.7 g | 361.1 mg | 217.2 mg | 102.5 mg |
| Almond Milk, Plain, Original, Unsweetened | 36.6 | 0 | 75.6 mg | 73.2 mg | 146.4 mg |
| Coconut Milk Beverage, Plain or Original, Fortified, Unsweetened | 43.6 | .49 g | 40 mg | 14.15 mg | 10 mg |
3. Unsweetened Fruit Juices
Enjoying fruit juice in moderation can be a great way to stay hydrated. However, many store-bought juices are loaded with sugar and additives that can hurt the kidneys. Look for juice with no added sugar.
| Per 1 Cup | Calories | Sugar | Potassium | Phosphorus | Sodium |
|---|---|---|---|---|---|
| Apple juice, canned or bottled, unsweetened, without added ascorbic acid | 114 | 23.6 g | 250.5 mg | 17.4 mg | 9.9 mg |
| Unsweetened Cranberry Juice | 116.4 | 30.6 g | 194.8 mg | 32.9 mg | 5.06 mg |
| Grape juice, canned or bottled, unsweetened, without added ascorbic acid | 152 | 36 g | 263 mg | 35.4 mg | 13 mg |
4. Dairy Milk (Cow’s Milk)
Milk is a good source of calcium and protein, important nutrients for strong bones and muscles. However, you may need to limit how much milk you drink if you have kidney disease, since phosphorus and potassium can build up in the body and cause health problems.
| Per 1 Cup | Calories | Sugar | Potassium | Phosphorus | Calcium |
|---|---|---|---|---|---|
| Whole Milk | 146.4 | 11.3 g | 366 mg | 246.4 mg | 300 mg |
| 2% Reduced Fat Milk | 122 | 12 g | 383 mg | 251.3 mg | 307.4 mg |
| Fat Free Skim Milk | 83.3 | 12 g | 409.15 mg | 262.15 mg | 323.4 mg |
1. Soda
Did you know that regularly drinking soda can increase your risk of diabetes and high blood pressure, the top risk factors for kidney disease?
Dark cola, specifically, is made with phosphoric acid for preservation and taste. Phosphoric acid may cause kidney damage, especially in those who already have kidney disease.
This study of participants’ self-reported intake suggests that drinking two or more servings of cola per day was associated with a higher kidney disease risk.
Substitution Tip: Enjoy carbonated water sweetened with fruit. Try our kidney-friendly watermelon spritzer.
2. Energy Drinks
While energy drinks may temporarily boost energy, they can also damage kidney health.
Why? Energy drinks are ultra-processed foods (UPF) full of additives with little or no nutritional value. Research has linked a high intake of UPFs to an increased risk of kidney disease.
Energy drinks fall into this category because they have a lot of caffeine, added sugar, and additives like phosphorus and sodium.
Substitution Tip: Drink a glass of water. Believe it or not, water can help fight fatigue if you aren’t well hydrated.
3. Alcohol
Drinking too much alcohol can dehydrate your body and force your kidneys to work harder. Over time, excessive alcohol consumption may contribute to high blood pressure, liver disease, and kidney damage.
Substitution Tip: Try a kidney-friendly mocktail of infused water, herbal teas, or fresh fruit juices. If you have kidney disease, ask a kidney dietitian what mocktails are right for you.
4. High-Sugar Drinks
While sugary drinks like lemonade and sweet tea may taste good, they aren’t the best choices for kidney health.
A 2024 study based on participants’ self-reported intake suggests that drinking more than one serving of sugar-sweetened or artificially sweetened beverages per day was linked to an increased risk of developing kidney disease.
Substitution Tip: Choose unsweetened fruit juices in moderation or mix a small amount of juice with water.
*This content is provided for informational use only and is not intended as medical advice or as a substitute for the medical advice of a healthcare professional.
