9 Ways to Keep Your Kidneys Healthy
Your kidneys may be small, but they play a crucial role in keeping you healthy. They help maintain the right balance of fluids and nutrients in your body, remove waste, and produce important hormones that regulate blood pressure, support red blood cell production, and strengthen bones.
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How Your Kidneys Work
Your kidneys are two bean-shaped organs located near your spine. Each kidney contains about a million tiny filters that process roughly 40 gallons of fluid daily. “They retain essential nutrients while removing excess water, toxins, and waste, which are then flushed out as urine”, says PIH Health Urologist, Alexander Chow MD.
9 Ways to Keep Your Kidneys Healthy
Taking proactive steps to maintain kidney health can reduce the risk of disease. Here’s what you can do:
1. Be Mindful of Medications
Certain over-the-counter and prescription medications can harm your kidneys if used excessively:
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Antibiotics: Some types, like penicillin and sulfonamides, can be harmful if overused, especially for those with existing kidney issues
2. Skip Herbal Supplements
Many herbal supplements aren’t regulated for safety and may harm your kidneys. If you have kidney disease, they can worsen the condition or interfere with prescribed medications. Always consult your doctor before taking supplements.
3. Eat a Kidney-Friendly Diet
Your kidneys filter everything you eat, so a healthy diet is essential:
4. Stay Hydrated
Drinking enough water supports kidney function by helping to flush out toxins. Dehydration can lead to kidney stones and infections. Aim for four to six cups of water per day, but increase intake if you're ill or exposed to heat.
5. Exercise Regularly
Staying active helps prevent conditions like diabetes and heart disease, which contribute to kidney damage. Start with 30 to 60 minutes of exercise, five days a week, but ease into it if you’re new to exercise.
6. Get Screened
If you have a family history of kidney disease, diabetes, or high blood pressure, regular kidney function tests can help detect problems early, making treatment more effective.
7. Limit Alcohol Consumption
While occasional drinking isn’t harmful, excessive alcohol can damage kidneys, contribute to dehydration, and increase blood pressure. Binge drinking, in particular, can cause sudden kidney damage.
8. Quit Smoking
Smoking slows blood flow to the kidneys, raises the risk of kidney cancer, and interferes with medications that treat high blood pressure—one of the leading causes of kidney disease.
9. Manage Chronic Health Conditions
The two biggest threats to kidney health are diabetes and high blood pressure. Keeping these under control through medication, diet, and lifestyle changes helps protect your kidneys.
“Your kidneys work hard to keep your body in balance, so taking care of them is essential for your overall health”, Dr. Chow emphasizes. By making smart lifestyle choices you can help protect your kidneys for years to come. If you have concerns about your kidney health or need personalized advice, visit PIHHealth.org/Doctors to find a doctor near you.
© 2000-2025 The StayWell Company, LLC. All rights reserved. This information is not intended as a substitute for professional medical care. Always follow your healthcare professional's instructions.
Alexander Chow MD
Alexander K. Chow MD is a board-certified fellowship trained urologic surgeon who specializes in advanced robotic surgery for treatment of urological cancers (prostate, kidney, ureter, bladder) and upper urinary tract reconstruction. He also treats patients with general urological conditions including benign prostate disease, kidney stones, urinary obstruction, sexual dysfunction, and vasectomies. Prior to his appointment at PIH Health, Dr. Chow served as an Assistant Professor of Urology and Director of Robotic Surgery at Rush University Medical Center in Chicago, IL. He has published over 40 peer-reviewed manuscripts on surgical techniques and surgical outcomes and presented numerous abstracts on robotic surgery at regional, national, and international urological meetings. Dr. Chow is committed to delivering compassionate and patient–centered care. He takes pride in providing state of the art surgery and being available every step of the way for his patients. In his free time, he enjoys being active outdoors with his family including running, hiking, surfing, and skiing. As a Chicago native, he is a passionate supporter of his city's sports teams - Go Bears, Bulls, and White Sox!
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