Kidney stones are tiny, hard deposits that occur in the kidneys and can be pretty painful when passed through the urinary canal. Dehydration is one of the leading causes, and concentrated minerals and salts in the urine are frequently the cause. But can they really be avoided by just drinking more water? Let’s find out.
The Link Between Water and Kidney Stones
Water plays a crucial role in diluting the substances in urine that lead to kidney stone formation—such as calcium, oxalate, and uric acid. When you don’t drink enough water, your urine becomes concentrated, making it easier for these minerals to crystallize and form stones.
Staying well-hydrated increases urine volume, which helps flush out these minerals before they clump together. In fact, studies show that people who produce more than 2 liters of urine per day are less likely to develop kidney stones.
How Much Water Should You Drink?
The general recommendation is to drink at least 8–10 glasses of water daily, but if you’ve had kidney stones before or are at higher risk, you may need more. A good rule of thumb is to drink enough fluids to pass about 2.5 liters of urine per day. You can check your hydration by observing the color of your urine—it should be light yellow or clear.
Tips to Stay Hydrated and Stone-Free
- Start your day with a glass of water
- Carry a reusable water bottle to sip throughout the day
- Eat water-rich foods like watermelon, cucumber, and oranges
- Limit sugary drinks and sodas, especially those with high fructose corn syrup
- Listen to your thirst cues and drink more during hot weather or after workouts
So, does drinking more water really help prevent kidney stones? Yes, it does. Proper hydration is one of the simplest and most effective ways to lower your risk. While other factors like diet and genetics also play a role, increasing your water intake is a smart first step toward keeping your kidneys healthy.
Stay hydrated—your kidneys will thank you.
