The Role of Hydration in Kidney Health: How Much Water Should You Drink?

Kidneys, being the filters of our bodies, filter out wastes and other toxins from the body. They also are responsible for the production of Renin, a compound that plays a vital role in regulating blood pressure in the body. They also play an important role in producing vitamin D and red blood cells in the body. Keeping them healthy assumes importance, as damaged kidneys cannot filter out wastes from the body. This leads to a stage where there is an unchecked accumulation of waste and toxins in the body. This can quickly turn fatal, if not addressed timely. We all have heard that hydrating yourself well is one of the best ways to keep the kidneys healthy. This article will talk more about the role of hydration in the kidney health.

Role of Hydration in Kidney Health

Hydration is instrumental in not just maintaining good renal health but supporting our overall health too. The kidneys have the all-important role of removing toxins and other substances, such as salts, urea, and toxins, from the blood.

Now, coming to the topic mentioned in the heading, hydration is damn vital for the proper functioning of the kidneys. When you hydrate yourself well, the kidneys are able to filter out wastes effectively, since an adequate intake of water means there is a proper and smooth flow of blood in the body. Proper hydration also dilutes the concentration of salts and minerals in the blood. This leads to a reduced risk of renal stones. Insufficient hydration may lead to the crystallization of minerals and salts in the body, leading to the formation of renal stones.

Another major disadvantage of not hydrating yourself well is the increased stress on the kidneys. When your body’s hydration needs are not satisfied, your kidneys have to work extra hard to retain water in the body. Over time, this may contribute to long-term renal damage. Scientific studies have shown a positive correlation between persistent dehydration and the accelerated progression of chronic kidney disease (CKD), and urinary tract infections (UTIs).

Dehydrating yourself consistently may translate into decreased blood volume, causing a drop in blood pressure. Our body has to release hormones to constrict blood vessels, leading to elevated blood pressure. This may lead to damaged kidneys in the long run.

Maintaining proper hydration assumes importance for those already suffering from renal disorders. Hydrating your body well will ensure a smooth outflow of toxins from the body, reducing stress on the kidneys and improving renal functioning.

How Much Water You Should Drink?

There isn’t a straightforward answer to this query, as a lot depends on your activity level, health, and environment.

• Activity level: For those who remain physically active all through the day, a higher amount of water is needed to replenish their hydration needs.
• Environment: Hot or humid weather results in higher sweating, translating into higher water intake.
• Health Issues: If you are suffering from vomiting or diarrhea, you need to drink more to replenish the lost liquids.

General Guidelines on How Much Water You Should Drink

• Men: 15.5 cups (3.7 liters) of fluids a day
• Women: 11.5 cups (2.7 liters) of fluids a day
• Pregnant women: 10 cups of water a day
• Breastfeeding women: 12 cups of water a day
• Children and teens: 6 to 8 cups of water a day

A thing to note is that water is not the only option for satisfying your hydration needs, though, it does dominate the pie chart of daily hydration needs. Apart from water, herbal teas like green tea, hydrangea tea, fruit juices, veggie juices, coconut water, etc. are also excellent at fulfilling hydration needs. Another thing to note is that it is not an iron rule to drink a specific amount of water each day. Whenever you feel thirsty, you should take fluids to hydrate yourself. Do not suppress the urge to drink water at all, especially in hot and humid weather.

Conclusion

In summary, good kidney health with appropriate hydration is impossible. Keeping yourself well-hydrated goes a long way in keeping your kidneys in pink health. While there are personal variations in the ideal amount of fluid that you should be drinking each day, 10 glasses of water every day is more than enough for most healthy individuals. Consulting your doctor beforehand will help you assess your hydration needs better.