Keeping your kidneys healthy

Here are 5 lifestyle changes to help keep your kidneys functioning well, including staying hydrated and eating healthily.

Stay hydrated

Eat healthily

Watch your blood pressure

Don't smoke or drink too much alcohol

Keep slim to help your kidneys



## Stay hydrated

Drinking plenty of fluid will help your kidneys function properly. Your urine should be straw-coloured. If it's any darker that may be a sign of [dehydration](/health-library/conditions/dehydration).

During hot weather in the summer, when travelling in hot countries, or when exercising strenuously, you need to drink more water than usual to make up for the fluid lost by sweating.


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## Eat healthily

A balanced diet ensures you get all the minerals and vitamins your body needs. Eat plenty of fruit and vegetables and grains, such as wholewheat pasta, bread and rice. Don't eat too much salty or fatty food.


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## Watch your blood pressure

Have your blood pressure checked regularly. [Raised blood pressure](/health-library/conditions/blood-pressure-high) has no symptoms, but it can increase your risk of kidney and heart problems. A simple, quick and painless blood pressure check is available at your doctors surgery and many pharmacies.

If your blood pressure is higher than it should be, your doctor can suggest lifestyle changes or, if necessary, prescribe medication to reduce your blood pressure.


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## Don't smoke or drink too much alcohol

Try to stop smoking completely and limit yourself to 2 small drinks a day for a man and 1 small drink a day for a woman. Smoking and drinking too much alcohol raise your blood pressure. High blood pressure is one of the most common causes of [kidney disease](/health-library/conditions/kidney-disease-chronic).


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## Keep slim to help your kidneys

Being too heavy raises your blood pressure, which is bad for your kidneys. Try to keep yourself at a healthy weight by keeping active and not overeating.

Your [body mass index (BMI)](https://www.livehealthily.com/self-care/body-mass-index-bmi) is a helpful measure of whether you're a healthy weight. To work out your BMI, use this healthy weight calculator.

Aim for at least 150 minutes of moderate-intensity exercise, such as walking, cycling or swimming, every week.


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References

Healthily's medical team

Article information

All of Healthily's articles undergo medical safety checks to verify that the information is medically safe. View more details in our <a href="/safety" target="_blank" rel="noopener noreferrer">safety page</a>, or read our <a href="/legal/editorial-policy-principles" target="_blank" rel="noopener noreferrer">editorial policy</a>.

Kidneys are vital to your overall health, so it's important to look after them. (Keeping healthy)

Kidneys are vital to your overall health, so it's important to look after them.