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Living Well with Kidney Stones: Diet, Hydration & Prevention Tips
Kidney stones can strike suddenly—and they bring intense, sharp pain that can stop you in your tracks. Many people describe the discomfort as one of the most severe pains they’ve ever felt, often radiating from the back or side to the lower belly. The pain may come in waves, sometimes with nausea or even blood in the urine. While passing a kidney stone can be incredibly uncomfortable, the bigger concern for many people is preventing them from coming back.
The good news? You can take meaningful steps to reduce your risk. By staying hydrated, eating a balanced diet, and making thoughtful food choices, you can support your kidney health and improve your overall well-being.
At Lazare Urology, Dr. Jon Lazare works closely with patients to help them build habits that support urinary tract health. Whether you’ve already experienced a kidney stone or simply want to avoid one, the strategies below can make a real difference in your day-to-day health.
1. Drink More Water—And Drink It Often
Staying hydrated is the single most important habit you can build to help prevent kidney stones. Water dilutes the minerals and chemicals in your urine that can otherwise clump together and form stones.
Experts recommend aiming for enough water to produce 2 to 2.5 liters of urine per day. That usually means 8 to 10 eight-ounce glasses of water daily—but you may need more if you exercise, work in a hot environment, or sweat heavily.
One easy tip: carry a refillable water bottle with you throughout the day. You can also set phone reminders to take a few sips every hour. Adding lemon slices or cucumber can make water more refreshing and increase your chances of sticking to the habit.
2. Keep Calcium in Your Diet—But in the Right Way
It might sound counterintuitive, but if you’ve had calcium stones before, you shouldn’t avoid calcium entirely. In fact, getting enough calcium from your diet can help prevent stones by binding with oxalate in the digestive system so it doesn’t enter your urine.
The goal is about 1,000 to 1,200 mg of calcium per day, preferably from food sources like dairy products, fortified plant milks, and leafy greens. While calcium supplements can be helpful for some, they may increase the risk of stones if not taken with meals—so always talk to your doctor before adding supplements.
3. Watch High-Oxalate Foods—Or Pair Them With Calcium
Oxalate is a natural substance found in certain foods, including spinach, almonds, chocolate, beets, and soy products. In some people, oxalate binds with calcium in the urine, forming crystals that can grow into stones.
Instead of completely avoiding high-oxalate foods, try pairing them with calcium-rich foods so the oxalate is more likely to bind in the stomach and intestines, not the kidneys. For example, sprinkle almonds over yogurt or add cheese to your spinach salad.
4. Reduce Salt and Animal Protein
Too much sodium (salt) can cause your kidneys to excrete more calcium into your urine, raising the risk of stone formation. The general recommendation is to keep sodium intake under 2,300 mg per day—about one teaspoon of salt.
Animal proteins like red meat, eggs, and seafood can also increase uric acid levels and lower citrate levels in the urine, both of which can contribute to stone formation. Try balancing your meals with plant-based proteins like beans, lentils, or tofu a few times a week.
5. Boost Citrate with Citrus Fruits
Citrate is a compound that naturally helps prevent kidney stones by stopping crystals from clumping together. Citrus fruits—like lemons, limes, and oranges—are an excellent source of citrate.
A simple daily habit is to add the juice of half a lemon to a glass of water and drink it between meals. You can also eat citrus fruits as snacks or add them to salads for both flavor and kidney health benefits.
6. Avoid Sugary Drinks and Soda
Sodas, especially those with high fructose corn syrup or phosphoric acid, can raise acid levels in your urine and promote stone formation. Even sweetened juices and sports drinks can contribute to the problem.
Your best bet? Choose water or unsweetened herbal teas. If you crave flavor, infuse water with fresh fruit or herbs like mint.
7. Keep a Healthy Lifestyle Overall
Kidney stone prevention isn’t just about what you drink and eat—it’s also about your overall health. Being overweight, leading a sedentary lifestyle, or eating a diet high in processed foods can all increase your risk.
Following a balanced diet like the DASH (Dietary Approaches to Stop Hypertension) plan, which emphasizes fruits, vegetables, whole grains, and low-fat dairy, can help keep your kidneys healthy. Regular exercise also plays a role in improving metabolism and overall organ function.
8. Know When to See a Doctor
If you’ve had kidney stones more than once or if your stones are unusually large or painful, lifestyle changes alone might not be enough. Your doctor can run tests—such as a 24-hour urine analysis—to pinpoint the cause and create a tailored prevention plan.
Sometimes, medication may be recommended to help balance urine chemistry. For example, potassium citrate can increase citrate levels, while certain diuretics can reduce calcium levels in the urine.
Dr. Jon Lazare can guide you through diagnosis, treatment, and prevention options. As an experienced Urologist in Brooklyn, he offers personalized care to help patients stay stone-free and maintain optimal kidney health.
Bottom Line
While kidney stones can be painful and disruptive, there’s a lot you can do to reduce your risk of them returning. Staying hydrated, eating smart, and making small but consistent lifestyle changes can go a long way in protecting your kidneys. With the right approach and medical guidance, you can take control of your health and live well—stone-free.