Summer Tips for Healthy Kidneys

May 10, 2023by Yuvraj Patil262

It is pleasant to wake up under the mildly gleaming sunlight which is a rare experience. Summers are beautiful undoubtedly, but enjoying under the sunlight or exposing to the scorching heat of the sun during the peak hours could affect your kidneys. The impact could be non-negotiable for all, including elders, children, and adults already suffering from chronic diseases like chronic kidney disease (CKD), and liver or heart disorder. Taking care of your kidneys becomes vital during the summer, here’s how it can be affected.

Summer impact on kidneys

Summer is the most crucial season when indigestion and dehydration are common. It is easy to feel dehydrated in summer as the heat makes you more to sweat more. We all know dehydration can directly or indirectly affect the urine process while resulting in affecting kidney functioning as well. There are high chances of kidney failure, kidney stones, and urinary tract infection (UTI) during the summer season. Also, indulging in intense activities can dehydrate you further causing muscle injury which may ultimately result in acute kidney failure. However, these issues can be resolved by taking protective and preventive measures through the seas to keep yourself hydrated.

Ways to prevent kidneys in summer

  • Limit your outing during the summer season. Avoid heading out during the afternoon time when the rays of the sun are strongest.
  • Do not expose yourself to the sun for a prolonged duration, i.e. between 12 pm – 4 pm.
  • Keep a broad-spectrum sunscreen with SPF 50 handy. Apply and reapply as and when required.
  • Ensure to wear cotton clothes only that are lightweight on your body.
  • Look at the signs of dehydration if any occurs such as dry throat and mouth, yellow or reduced urine, fatigue, dizziness, muscle cramps, and irregular or accelerated heartbeat.
  • You can make out your body’s hydration level with the colour of your urine. Light-ish yellow or lemon colour represents enough hydrated body, and darkish yellow / orange or any other dark colour represents a dehydrated body.
  • Any individual with zero chronic illness should aim to consume 2-3 liters of water every day.
  • Any person with chronic disease should consult their healthcare expert to check the amount of fluid intake to indulge in. Although it is good to stay hydrated, patients with kidney-related diseases may have to take care of fluid levels as an overload can be a problem.
  • Those who are actively involved in workouts must at least consume 350 ml of water before the workout while re-fuelling every 30-45 minutes.
  • Those working outdoors during the day time should increase their water intake by at least 250 ml of water while approximately re-fuelling every 20 minutes for adequate hydration.
  • You should enhance your water intake by adding water-rich fruits and veggies to your daily diet. Fruits such as peaches, watermelon, berries, and veggies such as lettuce, cucumber, and zucchini can be added to your daily diet for ultimate mineral and water replenishment.
  • Avoid consuming carbonated drinks and anything that are high in caffeine. Pondering on high-sugar items can eventually dehydrate your body even though it’s in liquid form.
  • Cut down your alcohol intake, as it can quickly dehydrate your body while escalating the risk of kidney disease.
  • Restrict consuming processed foods such as ready-to-eat foods, chips, and snacks that are high in salt content. High salt consumption can spike your risk of dehydration.

Yuvraj Patil

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