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It’s crucial to pay additional attention to our health during the hottest part of the summer, and the kidneys are one vital organ that need extra care. These two powerful little organs are responsible for maintaining electrolyte balance, controlling bodily fluids, and filtering contaminants from your blood. Dehydration and heat stress over the summer may put additional strain on your kidneys, which might lead to serious health issues. Below are some essential guidelines to maintain kidney health over the summer.

Drink water.
According to Dr. Bhanu Mishra, Consultant-Nephrologist at BLK MAX Hospital in New Delhi, drinking enough of water is perhaps the most important summertime health precaution. Your body loses more water via perspiration when the temperature rises, which might lead to dehydration. Additionally, dehydration can impair your kidneys’ ability to filter waste, which may lead to kidney stones or, in severe cases, acute kidney injury. Try to drink eight glasses of water or more during the day to help avoid it, although this might be increased if you work in hot conditions or are extremely active. Avoid sugar-filled drinks and excessive coffee since they can further dehydrate your body.

Track Your Consumption of Salt
Consuming too much salt may raise blood pressure, which is one of the main causes of renal disease. Be mindful of the quantity of salt in processed foods, canned foods, or spices while enjoying outdoor meals or summer barbecues. For flavor, use fresh herbs and spices for salt. Remember that kidney health is maintained by eating a well-balanced diet rich in fruits and vegetables.

Stop Frequently to Avoid the Sun
Chronic sun exposure causes dehydration, which strains your kidneys and may result in heat exhaustion and, in extreme situations, heatstroke. Try to avoid the sun during the hottest parts of the day, which are usually from 10 a.m. to 4 p.m. If you are forced to remain outside, wear a hat, put on sunscreen, and take regular pauses to cool down in the shade. Wearing light, loose-fitting clothes may also help your body cool itself more efficiently.

Add Foods That Are Kidney-Friendly
Throughout the summer, it is advisable to eat foods that are good for the kidneys. In addition to providing essential vitamins and antioxidants, the water content of fruits and vegetables including oranges, melons, cucumbers, and strawberries hydrates your kidneys. Foods high in potassium, such avocados and bananas, can help the body’s fluid equilibrium, which is important for the kidneys.

Pay Attention to Your Body
Lastly, constantly keep an eye out for symptoms of discomfort or dehydration. Your body may be dehydrated and your kidneys may be under stress if you have dark urine, weakness, lightheadedness, or a dry mouth. Take a pause and immediately drink some water if you notice any of these symptoms.