Research indicates that what you drink can significantly impact kidney health, with studies linking certain beverages to increased kidney disease risk.
The beverages we consume daily can have a significant impact on our kidney health, even if we don’t immediately notice the effects. Our kidneys play a crucial role in filtering waste products, balancing fluid levels and regulating electrolytes to maintain overall health.
The type and quantity of drinks you consume can directly affect these vital functions.
For example, drinking sufficient plain water aids glomerular filtration, a process where blood is filtered in the kidneys, separating water, salts, and other small molecules from the blood into urine. Drinking too much or too little water is associated with worsened outcomes in chronic kidney disease.
Even those with healthy kidneys who frequently experience dehydration could end up with kidney damage and an increased risk of kidney stones. Overconsumption of water can lead to hyponatremia (low sodium levels), which can be dangerous, warns the National Kidney Foundation.
Besides water, beverages containing high levels of sugar or fructose can increase uric acid production and oxidative stress in renal issues.
Alcohol, fruit juice, energy drinks, and sports drinks are also ones to monitor if you’re concerned about your kidney health.
As kidney function deteriorates, it may become more challenging to regulate fluid levels. Some individuals with advanced kidney disease may need to limit fluids to prevent fluid retention.
This might also be necessary if you have heart failure, advises Kidney Wise.
Fizzy drinks
Numerous fizzy drinks or ‘sodas’ are packed with excessive fructose, which can wreak havoc on the kidneys’ glomerular function when consumed on a regular basis.
The National Kidney Foundation references a 2024 study based on participants’ self-reported consumption, which indicates that downing more than one serving of sugar-sweetened or artificially sweetened beverages daily was associated with a heightened risk of developing kidney disease.
A typical serving size for carbonated drinks like cola is generally around 237ml. Nevertheless, many products are sold in bigger containers, and a “portion” might be deemed larger – a 330ml can of Coca-Cola in the UK is regarded as one serving.
Scientists from Osaka University in Japan analysed nearly 8,000 university staff members with normal kidney function. Across three years, they monitored three groups with varying consumption patterns: those who consumed one soda daily, those who indulged in two, and those who avoided the fizzy beverages entirely.
The research revealed that 10% of the group that consumed two sodas daily developed proteinuria – an abnormally elevated level of proteins in urine that’s a risk factor for end-stage kidney disease.
Consistent consumption of sweetened beverages also heightens the risk of obesity and insulin resistance, which are both recognised risk factors for chronic kidney disease progression.
Energy drinks
Energy drinks Countless individuals turn to energy drinks for enhanced alertness and endurance, yet this rapid energy boost carries significant consequences. Excessive levels of caffeine, added sugars, and artificial vitamins place enormous strain on the kidneys.
The National Kidney Foundation highlights research connecting high consumption of ultra-processed foods (UPFs) with elevated kidney disease risk. “Energy drinks fall into this category because they have a lot of caffeine, added sugar, and additives like phosphorus and sodium”, the NKF notes.
Furthermore, the caffeine content alone can trigger dehydration, resulting in diminished blood circulation to the kidneys, particularly when these beverages are consumed regularly.
Alcohol
It’s widely recognised that heavy alcohol consumption may lead to elevated blood pressure, liver complications, and kidney harm.
Regular and substantial alcohol intake can dehydrate the body whilst forcing the kidneys to function under increased pressure. Nevertheless, alcohol guidelines for individuals with kidney conditions mirror those for the broader public: consumption should not exceed 14 units weekly (applicable to both men and women).
Kidney Care UK observed: “Because alcoholic drinks come in different strengths and sizes, units are a good way of telling how strong your drink is. It’s not as simple as one drink, one unit.”
NHS recommendations specify that 14 units equates to six pints of standard-strength beer or 10 small glasses of low-strength wine. If you’re consuming up to 14 units of alcohol per week, it’s advisable to spread your intake evenly over three or more days.
Binge drinking one or two times a week can heighten your risk of death from chronic illnesses and injuries.
Sports drinks
Sports drinks are often marketed as hydrating and electrolyte-rich. However, the truth is that they’re typically packed with sodium, sugars, and artificial colours – all of which can be detrimental to kidney health if consumed regularly.
Overconsumption of electrolytes such as sodium, potassium, calcium, and magnesium can harm the kidneys by interfering with their normal filtering and regulatory functions.
While moderate consumption won’t cause significant damage, these drinks can do more harm than good for those who aren’t sweating excessively on a daily basis.
Dr Sara Rosenkranz, an associate professor in the department of kinesiology and nutrition sciences at the University of Nevada, Las Vegas, points out that if your workout lasts under 75 minutes and isn’t particularly high intensity, “there’s absolutely no need for electrolyte supplementation…you can really just hydrate with plain water.”
Fruit juices
Fruit juice presents a mixed bag when it comes to kidney health. Whilst certain juices provide advantages such as hydration and vital nutrients, others contain high levels of sugar and potassium, which could prove detrimental for individuals with kidney problems.
One hundred percent juice is frequently promoted as a “healthier” option; nevertheless, this claim doesn’t hold true for kidney patients since the potassium levels surpass 200 mg per serving. Research on cranberry juice featured in the Journal of Renal Nutrition highlights that fruit juice represents a complex area for consumers.
The study noted that whilst 100% fruit juice is marketed as a “healthier” alternative, this assertion is false for kidney patients, given that the potassium content exceeds 200mg per serving.
Numerous shop-bought juices contain excessive sugar and additives that may damage the kidneys, which is why the National Kidney Foundation advises selecting unsweetened juice without added sugar. The NKF observes that unsweetened cranberry juice contains less sodium and potassium compared to grape juice or apple juice.
Signs of kidney disease Early kidney disease often manifests with little to no noticeable symptoms. The NHS points out that kidney disease is typically only diagnosed at this stage if a routine test for another condition, such as a blood or urine test, flags up a potential issue.
If detected early, medication and regular tests to monitor it may help prevent it from advancing further.