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Kidney stones are small, hard mineral deposits that form inside the kidneys. They can cause severe pain and discomfort, and their occurrence tends to increase during hot weather. Warmer temperatures can lead to dehydration, which is one of the primary risk factors for kidney stone formation. Fortunately, with a few lifestyle adjustments, it’s possible to reduce the risk significantly. Here’s how to prevent kidney stones during hot weather.

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Stay Hydrated

Dehydration is the biggest contributor to kidney stones in hot climates. When you don’t drink enough fluids, your urine becomes more concentrated with minerals that can form stones. Aim to drink at least 2 to 3 liters of water per day, and increase that amount if you’re sweating due to heat or physical activity. A good rule of thumb is to ensure your urine stays light yellow or nearly clear a sign of good hydration.

Limit Sugary and Cola Drinks

Soft drinks, especially colas, contain phosphates that can increase the risk of certain types of kidney stones. Sugary beverages may also contribute to weight gain and insulin resistance, which are linked to higher stone risk. Instead, opt for water, lemon water (which contains citrate, a natural inhibitor of stones), or herbal teas.

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Monitor Salt Intake

Excess sodium in your diet can cause more calcium to be excreted in your urine, increasing the chances of forming stones. Limit your salt intake by reducing processed foods, salty snacks, and restaurant meals. Cooking at home using fresh ingredients gives you better control over your salt consumption.

Eat Calcium-Rich Foods, But Wisely

While it may seem counterintuitive, low dietary calcium can actually increase the risk of kidney stones. Calcium binds to oxalate (a compound found in many foods) in the digestive tract, preventing it from being absorbed and reaching the kidneys. Aim for calcium from food sources like dairy products or fortified alternatives, rather than supplements, unless advised by a doctor.

Watch Oxalate-Rich Foods

Some kidney stones are made from calcium oxalate. Foods high in oxalates such as spinach, rhubarb, beets, nuts, and chocolate can contribute to stone formation if consumed in excess. If you’re at risk or have a history of kidney stones, it may be wise to moderate your intake of these foods, especially in combination with low calcium diets.

Maintain a Healthy Weight

Obesity and metabolic syndrome are known risk factors for kidney stones. Regular exercise, a balanced diet, and maintaining a healthy weight can help reduce the risk not only of kidney stones but also of other chronic conditions.

Don’t Ignore Early Symptoms

Pain in the side or lower back, frequent urination, or blood in the urine may be signs of kidney stones. Early detection can make a significant difference in treatment and recovery. If you notice any of these symptoms, seek medical advice promptly.

Conclusion

Hot weather can increase your risk of kidney stones, but with conscious hydration, dietary awareness, and a healthy lifestyle, you can significantly reduce the likelihood of developing them. Prioritize your kidney health this summer by staying informed and proactive.

This article has been fact-checked by Dr Chong Kian Tai, urologist at Surgi-TEN Specialists, Farrer Park Hospital, Singapore.

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