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We often think about what we eat, but what we drink can play just as crucial a role in our kidney health. From fizzy sodas to fruit juices and energy drinks, everyday beverages may be quietly taking a toll on our kidneys — especially when consumed in excess.
The kidneys are essential for filtering waste, balancing fluid levels, and maintaining electrolyte balance. Even slight disruptions in hydration — whether from too much or too little water — can cause problems. The National Kidney Foundation warns that both dehydration and excessive hydration may harm kidney function. “Drinking too much or too little water is associated with worsened outcomes in chronic kidney disease,” the foundation states, reports Surrey Live.
Fizzy and Sweetened Drinks: A Hidden Threat
Carbonated sodas and sugary beverages may taste harmless, but studies suggest otherwise. The National Kidney Foundation cited a 2024 study showing that drinking more than one sugar-sweetened or artificially sweetened drink per day increases the risk of kidney disease. A Japanese study involving 8,000 adults found that 10% of participants who drank two sodas daily developed proteinuria — a condition that signals potential kidney damage.
Energy Drinks: A Surge with Consequences
Energy drinks may offer a temporary energy boost, but their caffeine, sugar, and additive content can strain the kidneys. “Energy drinks fall into this category because they have a lot of caffeine, added sugar, and additives like phosphorus and sodium,” the NKF explained. High caffeine intake may lead to dehydration, reducing blood flow to the kidneys.
Alcohol: Know Your Limits
Excessive alcohol consumption is another culprit, associated with high blood pressure, liver issues, and kidney strain. Kidney Care UK advises sticking to the general guideline of no more than 14 units per week. “It’s not as simple as one drink, one unit,” the charity notes, pointing to differing drink strengths and sizes.
Sports and Fruit Drinks: Misleading Choices
Often marketed as healthy, sports drinks are typically loaded with sugar, sodium, and artificial colors. If you’re not engaging in intense exercise for over 75 minutes, “there’s absolutely no need for electrolyte supplementation,” according to Dr. Sara Rosenkranz from the University of Nevada, Las Vegas.
Even fruit juices marketed as “100% natural” may carry risks due to high potassium and sugar content, especially for those with preexisting kidney issues. The NKF recommends choosing unsweetened options like cranberry juice, which contains lower levels of sodium and potassium.
While early kidney disease often shows no symptoms, regular monitoring and smart beverage choices can play a powerful role in prevention.
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