What to drink in hot weather to keep your kidneys healthy
What to drink in hot weather to keep your kidneys healthy. When temperatures rise, the body loses more water and mineral salts.
What to drink in hot weather to keep your kidneys healthy. When temperatures rise, our body loses more water and mineral salts through sweating. For this reason, knowing what to drink in hot weather is not just a matter of well-being, but a real act of prevention for kidney health.
The kidneys do essential work: they filter the blood, eliminate waste products, regulate the balance between water and electrolytes and help control blood pressure. In summer, however, they are put under greater strain, especially if the body becomes dehydrated.
Drinking properly means helping the kidneys work better, reducing the risk of kidney stones and limiting heat-related complications, especially in older people, people with diabetes, people with high blood pressure and patients with chronic kidney disease.
Why heat puts the kidneys at risk
In intense heat the body loses large amounts of fluid to keep its temperature stable.
If these losses are not adequately replaced, the volume of blood reaching the kidneys decreases and the organ is forced to work under less favorable conditions.
Dehydration can cause:
- reduced kidney filtration;
- more concentrated urine;
- a higher risk of kidney stone formation;
- an increased risk of urinary tract infections;
- worsening kidney function in frail people.
People with diabetes, high blood pressure or chronic kidney failure, and those who take diuretics, must pay particular attention during the summer.
Water is the best drink
When you wonder what to drink in hot weather, the answer remains simple: water is the best choice.
Water:
- maintains the proper water balance;
- helps eliminate toxins;
- supports kidney filtration;
- dilutes the urine;
- helps prevent kidney stones.
There is no amount that is right for everyone. Needs vary with age, body weight, physical activity, outdoor temperature and health conditions.
A common mistake is to wait until you feel thirsty: this signal appears when dehydration has already started.
For this reason it is better to drink little and often throughout the day.
Recommended drinks in summer
Besides water, there are other drinks that can contribute to hydration if consumed in the right amounts.
Among the best are:
Plain water
It is the ideal choice for practically everyone.
Naturally flavored water
Water with lemon, cucumber, mint or citrus fruits, with no added sugar, can make staying hydrated more pleasant.
Unsweetened iced tea
Unsweetened tea contributes to your fluid intake. In most healthy people the caffeine content is not enough to cause significant dehydration.
Freshly squeezed juices
Consumed in moderation, they can provide vitamins and water, as long as no sugar is added.
Light broths
In particular situations of heavy sweating they can help replace fluids, as long as they are not too high in salt.
Do you really need mineral salts?
With sweat we lose mainly:
- sodium;
- potassium;
- magnesium.
In most people, a balanced diet rich in fruit and vegetables is enough to replace these losses.
Mineral salt supplements can be useful only in specific situations, such as intense sports activity or particularly heavy sweating, and should be taken on a doctor’s advice.
In patients with kidney failure, in fact, too much potassium can be dangerous.
What not to drink in hot weather
Not all drinks really help the body.
Some can even increase the risk of dehydration or put a strain on the kidneys.
It is advisable to limit:
- sugary drinks;
- carbonated drinks;
- energy drinks;
- alcoholic drinks;
- very sugary cocktails.
Drinks high in sugar create a greater metabolic load and are associated with an increased risk of kidney disease in the long term. Excessive alcohol consumption also promotes dehydration and forces the kidneys to work harder.
What to drink in hot weather if you have diabetes
Diabetes is one of the main risk factors for chronic kidney disease.
During the summer, patients with diabetes should favor:
- water;
- tea without sugar;
- unsweetened herbal teas;
- drinks with no added sugar.
Commercial fruit juices, sugary drinks and energy drinks should instead be limited, as they can cause rapid swings in blood sugar.
Proper hydration also helps reduce the risk of dehydration, which is particularly common in people with diabetes.
What to drink in hot weather if you are on dialysis
For people on dialysis the situation is completely different.
Many dialysis patients must limit their fluid intake, because their kidneys can no longer eliminate fluids properly.
In these cases, drinking more water does not protect the kidneys but can promote:
- increased blood pressure;
- swelling;
- shortness of breath;
- strain on the heart;
- weight gain between one session and the next.
For this reason, each patient must follow only the instructions of the nephrologist and the dialysis care team regarding the amount of fluid allowed during the day.
Symptoms of dehydration not to be underestimated
One of the main risks in summer is not noticing fluid loss in time.
The most frequent signs are:
- intense thirst;
- dry mouth;
- dark, scanty urine;
- tiredness;
- dizziness;
- headache;
- muscle cramps;
- rapid heartbeat (tachycardia).
In older people these symptoms can be less obvious, which is why it is even more important to stay regularly hydrated throughout the day.
The advice of NefroCenter specialists on what to drink in hot weather
Knowing what to drink in hot weather means taking care of your kidneys every day. For this reason, following the advice of the specialists of the NefroCenter group is useful.
For most people water is the best choice, while sugary drinks and alcohol should be limited.
People with diabetes, high blood pressure, chronic kidney disease or on dialysis should avoid “do-it-yourself” approaches and always follow the instructions of their nephrologist, because their fluid needs can be very different from those of the general population.
Proper hydration, combined with a balanced diet and regular specialist checkups, is one of the most effective tools for protecting kidney health throughout the summer.
