World Kidney Day 2026: How to keep your kidneys healthy (7 simple tips!)

Our kidneys are remarkable organs, silently working 24/7 to filter waste, regulate blood pressure, and produce essential hormones.

Often, we don’t think about them until something goes wrong. Protecting these vital filters is crucial for overall well-being.

This World Kidney Day, Firstpost spoke with Dr. Deepak Kumar Rathi, Associate Director, Urology, Renal Care, Medanta, Gurugram, who shared with us simple, doable tips on how one can keep their kidney health in check.

1. Stay hydrated, smartly:

Dr. Rathi says that adequate fluid intake is perhaps the simplest yet most effective way to support kidney function. “Water helps your kidneys clear sodium, urea, and toxins from the body, significantly lowering the risk of developing chronic kidney disease.” he adds.

The doctor suggests roughly eight glasses (about 2.5 to three liters per day) of water daily, though individual needs can vary based on activity level, climate, and health conditions. “Avoid excessive sugary drinks and be mindful of high-sodium beverages, as these can counteract the benefits of hydration,” he shares.

2. Don’t delay treatment for kidney stones

Kidney stones are a common and painful condition that, if left untreated, can lead to serious kidney damage.

“Stones can block the flow of urine, causing pressure buildup and potential infection in the kidney. If you experience symptoms like severe pain in your back or side, blood in your urine, fever, or vomiting, seek immediate medical attention,” says the expert.

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According to him, timely diagnosis and treatment, which can range from pain management and increased fluid intake to medical therapies or surgical intervention, are crucial to prevent long-term kidney complications and preserve kidney function.

3. Manage blood pressure and blood sugar

High blood pressure (hypertension) and uncontrolled blood sugar (diabetes) are the leading causes of kidney disease.

“Both conditions can damage the small blood vessels in the kidneys over time, impairing their ability to filter blood effectively. Regular monitoring of your blood pressure and blood sugar levels is non-negotiable,” shares Dr. Rathi.

He urges people to work with their doctor to maintain healthy targets through lifestyle modifications like a balanced diet, regular exercise, and, if necessary, medication. Proactive management of these conditions is a cornerstone of kidney protection.

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4. Be mindful of medications and avoid self-medication

Dr. Rathi cautions that many medications, including common over-the-counter painkillers (NSAIDs) and certain supplements, can affect kidney function if misused or taken in high doses over prolonged periods.

“It’s crucial to avoid self-medication and always consult your doctor or pharmacist before taking any new drug, especially if you have pre-existing health conditions or are elderly,” he adds.

Always inform your healthcare providers about all medications you are taking, including over-the-counter drugs and supplements, to ensure dosages are appropriate and to monitor for any potential kidney impact.

5. Eat a balanced diet, limit salt, maintain a healthy weight, and quit smoking

Speaking to us, Dr. Rathi says a kidney-friendly diet is crucial. “Focus on fresh fruits, vegetables, and whole grains, while limiting processed foods and excessive protein.”

Crucially, actively reduce your salt intake; avoiding extra salt and choosing low-sodium options can significantly protect your kidneys. “Maintaining a healthy weight reduces the strain on your kidneys and lowers the risk of developing related conditions like diabetes and high blood pressure,” says the urologist.

The doctor further suggests quitting smoking is paramount; smoking damages blood vessels throughout the body, including those in the kidneys, and can worsen existing kidney disease or accelerate its onset. Avoid crash diets and consult a nutritionist if you need guidance.

6. Get regular comprehensive health check-ups

Many kidney diseases are silent in their early stages, showing no noticeable symptoms until significant damage has occurred. Regular comprehensive health check-ups are vital for early detection.

“These check-ups can include simple blood and urine tests that assess kidney function, such as measuring GFR (glomerular filtration rate) and checking for proteinuria (protein in the urine),” explains Dr. Rathi.

Early detection of issues allows for timely intervention, which can slow the progression of kidney disease and preserve kidney function for longer.

7. Address prostate health in elderly men

According to the expert, for elderly men, an enlarged prostate (Benign Prostatic Hyperplasia - BPH) can severely impact kidney health if left untreated. An enlarged prostate can obstruct urine flow, leading to bladder strain and, eventually, urine backflow that causes swelling in the kidneys (hydronephrosis).

“This can lead to significant kidney damage. Therefore, it is crucial for elderly men with prostate enlargement to seek timely medical evaluation and treatment from a urologist to prevent adverse effects on the bladder and kidneys,” concludes the doctor.