Medical professionals have issued a stark warning that the risk of kidney damage can be significantly reduced by avoiding five common types of beverages. The daily choices we make about what to drink can have a profound, long-term impact on our kidneys, even without immediate symptoms.
The Vital Role of Kidneys and Fluid Intake
Our kidneys perform the critical task of filtering waste from the blood, balancing bodily fluids, and regulating electrolytes. The type and amount of fluid we consume directly influences these essential functions. Drinking adequate plain water supports glomerular filtration, the key process where blood is purified in the kidneys.
Both dehydration and excessive water intake pose risks. Chronic dehydration can lead to kidney damage and stones, while over-hydration may cause hyponatremia (dangerously low sodium levels), as highlighted by the National Kidney Foundation. For those with declining kidney function, managing fluid intake becomes even more crucial to prevent dangerous retention.
The Five Drinks to Limit for Kidney Health
Fizzy Drinks: Many carbonated beverages contain high levels of fructose, which can impair the kidneys' glomerular function over time. A 2024 study cited by the National Kidney Foundation found that consuming more than one serving daily of sugar-sweetened or artificially sweetened drinks was linked to a higher risk of kidney disease.
Research from Osaka University in Japan, tracking nearly 8,000 people over three years, revealed that 10% of participants who drank two fizzy drinks per day developed proteinuria—elevated urine protein, a known risk factor for end-stage kidney disease.
Energy Drinks: Marketed for a quick energy boost, these drinks often contain excessive caffeine, sugar, and additives like phosphorus. The National Kidney Foundation classifies them as ultra-processed foods (UPFs), a category associated with increased renal disease risk. The high caffeine content can also cause dehydration, reducing vital blood flow to the kidneys.
Alcohol: Heavy, regular alcohol consumption dehydrates the body and places extra strain on the kidneys. Guidance for those with kidney concerns aligns with general NHS advice: limit intake to no more than 14 units per week, spread over three or more days. Binge drinking dramatically increases risks.
Sports Drinks: While marketed for hydration and electrolyte replacement, many are loaded with sodium, sugars, and artificial colours. Dr Sara Rosenkranz of the University of Nevada, Las Vegas, notes that for workouts under 75 minutes, plain water is sufficient. Excessive electrolytes can disrupt kidney function.
Fruit Juices: These present a complex picture. While some offer nutrients, many shop-bought versions are high in sugar and potassium. The National Kidney Foundation advises choosing unsweetened juices, with cranberry juice typically being lower in sodium and potassium than grape or apple varieties.
Recognising the Signs of Kidney Disease
Early-stage kidney disease often has no noticeable symptoms and is frequently detected only through routine blood or urine tests. Early detection is key, as medication and monitoring can slow progression.
As chronic kidney disease advances, symptoms may include fatigue, swollen ankles, shortness of breath, nausea, and persistent back pain. The NHS urges anyone with concerns to seek medical advice for proper testing.
