7 Everyday Habits That Can Harm Your Kidneys
Fact-checked on
In this article
- 1. Taking painkillers frequently without advice
- What to do instead
- 2. Adding salt before tasting your food
- What to do instead
- 3. Letting yourself become dehydrated
- What to do instead
- 4. Smoking
- What to do instead
- 5. Making sugary drinks an everyday habit
- What to do instead
- 6. Sitting most of the day and rarely moving
- What to do instead
- 7. Skipping check-ups or prescribed treatment
- What to do instead
- Start with one manageable change
- Sources and useful links
Your kidneys remove waste and extra fluid from the blood. They also help regulate blood pressure and keep important minerals in balance. Some everyday habits make that work harder or increase the risk of conditions that damage the kidneys over time.
That does not mean one salty meal or a missed glass of water causes kidney failure. Risk depends on the habit, how often it happens and your health. Diabetes and high blood pressure are particularly important causes of chronic kidney disease.
Here are seven habits worth reviewing, especially if you already have diabetes, high blood pressure, heart disease or a family history of kidney problems.
1. Taking painkillers frequently without advice
Reaching for a painkiller whenever you have a headache or backache can become a routine. The concern is particularly important with non-steroidal anti-inflammatory drugs, or NSAIDs, such as ibuprofen and naproxen.
NIDDK warns that these medicines can damage the kidneys when taken for a long time. They can also contribute to sudden kidney injury when someone is dehydrated or has low blood pressure. Some cold and flu medicines contain the same ingredients, so taking two products can unintentionally duplicate a drug.
What to do instead
Read the label, do not exceed the recommended dose, and ask a pharmacist about the active ingredients. If you need pain relief regularly, seek advice about the cause and a suitable treatment plan. Tell the pharmacist if you have kidney disease or take blood-pressure medicine.
Do not stop a prescribed medicine simply because it appears on an online warning list. Discuss the risks and benefits with the clinician who prescribed it.
2. Adding salt before tasting your food
Extra salt at the table can add to sodium already present in stock cubes, sauces, processed meats and packaged snacks. A high-sodium diet can raise blood pressure, which can damage the kidneys.
NIDDK’s general prevention advice is to aim for less than 2,300 mg of sodium a day. Sodium and salt are not the same measurement: a food label showing sodium is not reporting the weight of table salt.
What to do instead
Taste food before adding salt. Try onions, garlic, lemon, herbs or spices for flavour, and compare sodium levels on packaged foods. A meal can be salty even when you did not add salt yourself.
If you have kidney disease, ask for individual dietary advice. Do not assume a potassium-containing salt substitute is suitable for you.
3. Letting yourself become dehydrated
A busy workday, hot weather or exercise can make it easy to postpone drinking. Vomiting and diarrhoea can also cause significant fluid loss.
Dehydration can reduce blood flow to the kidneys. Taking an NSAID while dehydrated can add to the risk. This is not a reason to force down large quantities of water regardless of your medical condition.
What to do instead
Keep drinking water available and replace fluids appropriately during normal daily activity. If you are ill and struggling to keep fluids down, seek medical advice rather than repeatedly taking painkillers and carrying on.
Warning: Some people with advanced kidney disease or heart problems need a fluid restriction. Follow the amount recommended by your clinical team; “drink more water” is not universal advice.
4. Smoking
Smoking harms blood vessels, including those supplying the kidneys. The National Kidney Foundation notes that smokers are more likely to have protein in their urine, which can be a sign of kidney damage.
What to do instead
Ask a healthcare professional about support to stop smoking. A practical plan can include identifying when you usually smoke, avoiding those triggers where possible, and discussing appropriate treatment. Quitting is worthwhile even if you have smoked for years.
5. Making sugary drinks an everyday habit
A soft drink does not directly turn into kidney disease. The concern is the wider pattern: frequent added sugar can contribute to weight gain and increase the risk of diabetes. Poorly controlled diabetes can damage the kidneys’ small blood vessels.
What to do instead
Make plain water the usual drink where medically appropriate. Reduce added sugar in tea and coffee, and check packaged drinks rather than assuming juice is always a low-sugar alternative.
If you already have diabetes, use the food and treatment plan agreed with your healthcare team rather than following a generic “kidney diet” from social media.
6. Sitting most of the day and rarely moving
Long periods of inactivity can make it harder to maintain a healthy weight and manage blood pressure and blood sugar. Those are the links to kidney health; missing one workout does not directly damage your kidneys.
What to do instead
Build movement into the day. Take a walk, use the stairs when suitable, or stand and move between long desk sessions. NIDDK recommends being active for at least 30 minutes on most days, while advising inactive people to ask what activity is appropriate for them.
Start at a level you can manage. A person with significant illness or limited mobility may need a different plan.
7. Skipping check-ups or prescribed treatment
Feeling well is not a reliable way to know that your blood pressure, blood sugar or kidneys are healthy. Running out of medicines, missing reviews or deciding that treatment is unnecessary can allow an underlying condition to become uncontrolled.
What to do instead
Keep review appointments and discuss difficulties with cost, side effects or remembering doses. Ask about kidney testing if you have risk factors. Common checks include a blood test used to estimate kidney filtration, called eGFR, and a urine test for albumin, a protein that can leak into urine when kidneys are damaged.
If you become unwell or dehydrated, ask your clinician how to manage your medicines. Do not independently stop blood-pressure treatment or restart it using a rule from someone else’s prescription.
Start with one manageable change
You do not need a detox drink or an expensive supplement to begin protecting your kidneys. Review your medicines, cut unnecessary salt, avoid smoking, stay appropriately hydrated and keep existing conditions under medical care.
Tip: Take a list of every medicine and supplement you use to your next appointment. Include products bought without a prescription.
This article provides general health information. It does not diagnose kidney disease or replace an individual treatment plan.
