Prolonged hot weather causes fatigue and dehydration, putting strain on the kidneys. Adjusting your diet appropriately can help your kidneys function more efficiently in harsh weather conditions.
According to the National Kidney Foundation, dehydration increases the risk of kidney stone formation and impairs kidney function. Therefore, a diet rich in natural fluids and electrolytes is a top priority during hot weather.
Prioritize foods rich in water to help the kidneys "cool down."
Fruits like watermelon, oranges, grapefruit, and strawberries are rich in water, vitamins, and antioxidants. These nutrients help reduce oxidative stress, a factor linked to kidney damage.
Meanwhile, water-rich vegetables like cucumbers, celery, and leafy greens not only help rehydrate but also aid in eliminating waste through urine, according to the Cleveland Clinic .
Fruits like watermelon, oranges, grapefruit, and strawberries contain plenty of water, vitamins, and antioxidants that are good for the kidneys, especially during hot weather.
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Yogurt and probiotics are good for metabolism.
Unsweetened yogurt is a great choice for summer days. Dr. Lisa Young, a nutritionist at New York University, says that a healthy gut microbiome can help reduce inflammation and support metabolism, thereby reducing the burden on the kidneys.
Whole grains help control blood sugar.
Oats, brown rice, and nuts provide fiber and sustained energy. These foods help control blood sugar and blood pressure during hot weather, thereby supporting the prevention of chronic kidney disease, according to the Mayo Clinic .
Dr. David Goldfarb, a nephrologist at NYU Langone Health (USA), says that a plant-based diet can help reduce the risk of kidney stones and improve long-term kidney health.
Limit salt and sugary drinks.
A common mistake is eating too much salt or consuming too many processed foods. The World Health Organization (WHO) warns that high salt consumption increases blood pressure – a leading risk factor for kidney disease.
Meanwhile, the U.S. Centers for Disease Control and Prevention (CDC) says sugary drinks can dehydrate the body more quickly and increase the risk of chronic diseases.
Drinking enough water is a key factor.
Regardless of your diet, staying hydrated is paramount. Experts from the National Kidney Foundation recommend drinking water throughout the day, not waiting until you're thirsty, especially when engaging in outdoor activities or sweating profusely.
With simple choices like fresh fruit, vegetables, yogurt, and whole grains, you can support better kidney function during hot weather. Eating right and drinking enough water are effective and easy ways to protect your kidneys every day.
Tips for healthier kidneys during hot weather.
- Drink enough water, spread evenly throughout the day, and don't wait until you're thirsty to drink.
- Limit your intake of salty foods and processed foods to reduce the burden on your kidneys.
- Avoid excessive consumption of soft drinks and sugary beverages, as they can easily lead to dehydration.
- Avoid holding back urine; this helps the kidneys eliminate waste products more effectively.
- Use painkillers and dietary supplements with caution unless prescribed by a doctor.
- Maintaining light exercise and getting enough sleep can support kidney function, according to recommendations from the National Kidney Foundation of the United States.