Are You At Risk? Winter May Be Making Your Kidney Stones Worse—Here’s How To Prevent Them

Winter may feel less dehydrating than summer, but your kidneys face unique risks during colder months. Dehydration in winter can lead to kidney stones, urinary tract infections (UTIs), and even long-term kidney damage. Staying hydrated is crucial for keeping your kidneys healthy and functioning properly. We spoke to Dr Ankit Goel, Head of Urology at MASSH, New Delhi, to understand the signs of dehydration and how to protect kidney health during winter.

Why Dehydration Is A Problem For Your Kidneys?Your kidneys filter waste and toxins from your blood and balance essential minerals in your body. This process requires plenty of water. When you don’t drink enough, your urine becomes concentrated, increasing the risk of kidney stones and other complications. Over time, dehydration can strain your kidneys and even lead to chronic kidney issues.

Common Signs of Dehydration

Dr Goel explains three key signs to watch for:

Healthy urine should be pale yellow. Dark yellow or amber-coloured urine signals dehydration. If you’re producing less urine, your body may be conserving water, which can increase the risk of kidney problems.

Feeling thirsty or experiencing a dry mouth are early signs of dehydration. These signals are easy to miss in winter since we often feel less thirsty.

Dehydration can reduce blood flow to the brain, causing headaches and lightheadedness.

Why Does Winter Increase Dehydration Risk?

Winter brings in unique challenges for staying hydrated:

Your body’s thirst mechanism is less active in winter, so you may drink less water without realizing it.

Dehydration affects the kidneys’ ability to balance electrolytes, which can cause muscle cramps and other issues.

Reduced sunlight in winter lowers Vitamin D levels, which can increase the risk of kidney stone formation.

How to Stay Hydrated and Protect Your KidneysHere’s how you can avoid dehydration and keep your kidneys healthy:

1. Drink Water Regularly:

Even if you’re not thirsty, make it a habit to drink water throughout the day. Aim for 6–8 glasses daily, and increase your intake if you’re active.

2. Eat Hydrating Foods:

Include fruits and vegetables like oranges, cucumbers, and watermelon in your diet. Warm soups and herbal teas can also boost hydration.

3. Check Your Urine Colour:

Use the colour of your urine as a guide. If it’s dark, it’s a sign you need to drink more water.

4. Get Sunlight:

Spend some time in the sun to maintain healthy Vitamin D levels, which support kidney health.

The Benefits of Staying Hydrated

Drinking enough water benefits more than just your kidneys:

- It helps your body digest food and absorb nutrients.

- It flushes out toxins and reduces the risk of infections.

- It keeps your skin healthy and improves energy levels.

Studies show that proper hydration lowers the risk of kidney stones and other kidney problems.

When to See a Doctor

If you notice dark urine, headaches, or dizziness that doesn’t go away, consult a doctor. Severe dehydration can harm your kidneys and needs medical attention. Dr Goel advises, “Hydration is not just about quenching thirst—it’s essential for your overall well-being.”

Get Latest News Live on Times Now along with Breaking News and Top Headlines from Health and around the world.