What you drink every day plays a big role in keeping your kidneys healthy, and choosing drinks good for kidneys helps lower the risk of problems like kidney stones, high blood pressure, and long-term damage.

Water remains the best option because it supports filtration, balances fluids, and reduces strain on the kidneys. Other beverages, such as cranberry juice, lemon water, herbal teas, and sparkling water, can also contribute to better hydration and overall health when consumed wisely.

This guide explores the best choices, the drinks to avoid, and simple habits that make it easier to protect your kidneys through the drinks you consume each day.

The kidneys require the right fluids because they filter waste and regulate fluid balance. Proper hydration helps them work smoothly and reduces stress on the body.

When you drink enough fluids, the kidneys filter waste more effectively and maintain stable blood pressure. Staying hydrated also helps prevent kidney stones by diluting minerals that can form crystals, thereby reducing the likelihood of stone formation. Without enough fluids, risks for conditions like acute kidney injury, kidney infection, or long-term kidney damage may rise. Choosing the right beverages can help keep your kidneys healthy and support overall kidney function.

The best drink for kidney health is plain water. Nothing matches its ability to support kidney function and help the body maintain fluid balance. It also dilutes minerals such as calcium, oxalate, and uric acid in urine, which can reduce the likelihood of stone formation.

Staying hydrated supports healthy circulation and reduces unnecessary strain on the body. For individuals with kidney disease, water intake may need to be adjusted; however, for most, it remains the best daily choice.

While water is best, several other kidney-friendly drinks can also support hydration and wellness. These options add variety, provide extra nutrients, and some may be associated with a reduced risk of kidney problems.

Unsweetened cranberry juice may support urinary tract health. In a systematic review and network meta-analysis, Moro et al. (2024) reported that cranberry juice was linked with a lower rate of urinary tract infections compared with placebo or no treatment, and it also reduced antibiotic use. For people with kidney issues, small servings may be considered when sugar and potassium levels are monitored.

Lemon juice and other citrus drinks provide citrate, a compound that can bind with calcium and help block kidney stone formation. According to Harvard Health Publishing, drinking lemon juice diluted in water has been shown to increase urine citrate, which may lower the risk of stones over time (Solan, 2023). Moderation is still important, especially for individuals with chronic kidney disease who need to monitor their potassium levels.

Herbal teas can provide hydration along with plant-based compounds that have antioxidant activity. Research suggests that certain plants, including nettle and dandelion, have been studied for their potential role in managing inflammation and supporting kidney-related processes, while ginger has traditionally been used to aid digestion and reduce nausea (Khan et al., 2022).

Unsweetened green tea and black coffee supply antioxidants, which may support heart health and help reduce oxidative stress. When used in moderation, they can fit into a kidney-friendly plan. Too much caffeine, however, may cause fluid retention or high blood pressure, so balance is key.

Smoothies made with leafy greens, low-sugar fruits, and unsweetened bases may support both kidney function and overall health. They deliver vitamins and antioxidants that may help the body fight stress and are associated with a lower risk of developing kidney disease. To avoid excess sugar, skip processed ingredients and keep blends simple.

Coconut water contains natural electrolytes such as potassium and magnesium and is often used for hydration. In an experimental rat study, coconut water was found to reduce crystal deposits in kidney tissue and protect against oxidative stress, suggesting a potential role in supporting kidney health (Gandhi et al., 2013). For individuals with advanced kidney disease, high potassium levels may be a concern, so intake should be discussed with a healthcare provider.

Sparkling water provides hydration without the added sugar or phosphoric acid found in many sodas. Choosing it instead of sugary drinks makes it easier to support overall kidney health.

Some beverages place stress on the kidneys and may harm kidney health. Limiting these choices may help reduce the risk of long-term kidney problems.

• Soda and sugary drinks often contain high amounts of added sugar, which can spike blood sugar and may be associated with an increased chance of kidney stones and chronic kidney disease due to phosphoric acid content.

• Energy drinks are packed with caffeine and additives that may be associated with dehydration and higher blood pressure, and in some cases, have been linked to acute kidney injury.

• Alcohol may strain the kidneys, contribute to fluid buildup, and worsen high blood pressure. Heavy use is also linked to a higher risk of heart disease and can add to other conditions, such as liver disease, that may affect kidney function over time.

• Fruit juices high in potassium, such as orange juice, may be unsafe for people with advanced kidney disease, since high potassium levels can affect heart rhythm.

For people with kidney disease, it is best to avoid alcohol, monitor juice intake, and follow guidance from a healthcare provider to protect long-term kidney function.

Most adults need regular fluid intake each day to keep kidneys functioning properly and maintain fluid balance. According to Meinders and Meinders (2010), the body regulates hydration through thirst and kidney function, and while exact needs vary, a daily intake of about 2.2 liters for women and 3 liters for men is considered adequate for overall health.

For people with kidney disease, fluid intake may need to be limited. Too much can cause fluid retention or worsen excess fluid around the heart and lungs. Always follow medical advice if you have chronic kidney disease or other health conditions that affect hydration.

Small daily habits can make it easier to stay hydrated and promote kidney wellness.

• Carry a reusable water bottle so drinking water is always within reach.

• Add flavor with lemon juice, cucumber, or berries to make plain water more enjoyable.

• Spread your fluid intake throughout the day to help your kidneys filter waste and maintain fluid balance.

• Replace soda and sugary drinks with sparkling water or herbal teas to reduce added sugar and excess sodium.

• Select kidney-friendly drinks that promote hydration and support overall kidney health, while avoiding those that may strain kidney function.

These simple swaps and habits can support your kidneys' proper functioning, may be associated with a lower risk of kidney issues, and may improve overall health.

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A key way to support kidney health is to drink water as your main source of hydration. Other drinks good for kidneys, such as cranberry juice, lemon water, herbal teas, and low-sugar smoothies, can also promote kidney health when enjoyed in moderation. Limiting sugary drinks, energy drinks, and excessive alcohol consumption may help prevent kidney stones, support blood pressure regulation, and reduce the risk of long-term kidney problems. Small, consistent choices in what you sip each day can help support your kidneys' proper functioning, support overall health, and may help them continue their vital role in keeping your body balanced.

The information provided in this article is for educational and informational purposes only and should not be considered a substitute for professional medical advice, diagnosis, or treatment. Please consult with your healthcare provider before starting any new dietary supplement, especially if you are pregnant, nursing, have a medical condition, or are taking other medications. Never disregard professional medical advice or delay in seeking it because of something you have read in this article.

1. Gandhi, M., Aggarwal, M., Puri, S., & Singla, S. K. (2013). Prophylactic effect of coconut water (Cocos nucifera L.) on ethylene glycol induced nephrocalcinosis in male wistar rat. International braz j urol : official journal of the Brazilian Society of Urology, 39(1), 108–117. https://doi.org/10.1590/S1677-5538.IBJU.2013.01.14

2. Khan, M. A., Kassianos, A. J., Hoy, W. E., Alam, A. K., Healy, H. G., & Gobe, G. C. (2022). Promoting Plant-Based Therapies for Chronic Kidney Disease. Journal of evidence-based integrative medicine, 27, 2515690X221079688. https://doi.org/10.1177/2515690X221079688

3. Meinders, A. J., & Meinders, A. E. (2010). Hoeveel water moeten we eigenlijk drinken? [How much water do we really need to drink?]. Nederlands tijdschrift voor geneeskunde, 154, A1757.

4. Moro, C., Phelps, C., Veer, V., Jones, M., Glasziou, P., Clark, J., Tikkinen, K. A. O., & Scott, A. M. (2024). Cranberry Juice, Cranberry Tablets, or Liquid Therapies for Urinary Tract Infection: A Systematic Review and Network Meta-analysis. European urology focus, 10(6), 947–957. https://doi.org/10.1016/j.euf.2024.07.002

5. Solan, M. (2023, June 30). How to pass a kidney stone & 5 tips to prevent them. Harvard Health Publishing. https://www.health.harvard.edu/blog/5-things-can-help-take-pass-kidney-stones-2018030813363