5 Simple Steps to Prevent Kidney Stones

If you have blood in urine, vomiting, or painful when urinated, you may have a kidney stone.

Kidney stones can cause symptoms like blood in urine, vomiting, and pain during urination. A kidney stone is a solid material that forms in the urinary tract. While small stones may pass through the urine without any symptoms, larger stones (over 5 mm) can block the ureter and cause significant discomfort. 

Here’s a guide to prevent kidney stones effectively: 

1. Stay Hydrated

Drinking plenty of water is key to preventing kidney stones. Water dilutes substances in urine that can form stones. Aim to drink enough fluids to produce at least 2 liters of urine per day. Citrus beverages like lemonade and orange juice are also beneficial, as they can help prevent stone formation. 

2. Avoid Overexertion and Excessive Sweating

While regular exercise is healthy, avoid heavy workouts or activities like sauna sessions and hot yoga, which can lead to excessive sweating and dehydration. Dehydration reduces urine production, increasing the risk of kidney stones. 

3. Get Enough Calcium

Adequate calcium intake can prevent kidney stones by reducing oxalate levels in the body. Men aged 50 and older should aim for 1,000 mg of calcium daily. Balance your calcium intake with your dietary needs to avoid complications. 

4. Limit Oxalate-Rich Foods

Foods like beets, spinach, chocolate, tea, and nuts are high in oxalates, which can contribute to kidney stone formation. Moderating or avoiding these foods is essential for prevention. 

5. Reduce Sodium Intake

A high-sodium diet increases calcium levels in urine, which can trigger stone formation. A low-sodium diet not only reduces this risk but also supports healthy blood pressure and heart health. 

By following these steps, you can reduce the risk of developing kidney stones and maintain better overall health.