9 Everyday Habits That May Damage Your Kidneys

The kidneys are two small self-regulatory bean-shaped organs found in our bodies. They play a crucial role in keeping you healthy. We cannot live a healthy and peaceful life if our kidneys are not functioning correctly.  

Essential Functions Performed by Kidneys

Some of the critical functions performed by kidneys include:

  • Regulating Blood Pressure
  • Eliminating excessive waste in the form of urine
  • Secreting various hormones
  • Maintaining Fluid Balance in the Body
  • Maintain the water and salt level of the body
  • Balancing Electrolytes
  • Reabsorbing Nutrients
  • Blood Filtration

Kidneys are always vulnerable to damage. The damage may be caused by any complications, such as acute renal failure, kidney injury, or chronic kidney disease.

Most of the time, it’s hard to notice that our kidneys are damaged. The reason is that kidneys can still do their job efficiently, even if they are 80% damaged.

So, if you want to live long and healthy lives, you must take care of our kidneys. Unfortunately, our daily habits are preventing us from doing that.

So, if you are conscious about the health of your kidneys and want that your kidneys should stay healthy and continue to serve you in the future, you must avoid the following everyday habits that are damaging your kidneys.

1. Excessive Use of Salt

Consuming an excessive amount of salt is disastrous for your kidneys. The kidneys metabolize most of the salt consumed. So, if an excessive amount of salt is consumed, the kidneys have to work harder to get rid of this excessive amount of salt. Eventually, it will affect the performance of your kidneys.

Furthermore, consuming excessive amounts of salt disrupts the balance in your blood, due to which the kidneys struggle to remove water. Excessive consumption of salt also raises your blood glucose levels, which puts an additional strain on your kidneys.

So, do not consume excessive amounts of salts in your daily routine. Shift towards fresh and natural foods skipping junk, processed, and canned foods.

2. Eating Too Much Meat

Excessive consumption of meat can be harmful to your kidneys. The reason is that the animal protein generates excessive amounts of acid in the blood, which can turn out to be toxic to your kidneys, causing acidosis.

Acidosis is a condition in which the kidneys find it difficult to eliminating acid from the body. Resultantly, the pH of your body gets disturbed.

Although protein intake is necessary for growth, yet your diet should be well balanced with fruits and vegetables. You can also add eggs, fish, and nuts into your diet to fulfill your demand for protein.

3. Holding your pee for longer durations

Holding your pee for longer durations is exceptionally harmful to your kidneys. The kidneys function to release harmful toxins from your body in the form of urine.

If you tend to hold your pee, the body keeps on holding the toxins that it had to flush through nature’s call. Doing this can lead to the formation of stones in the kidneys.

Furthermore, holding pee for a long time can increase the pressure of urine on your kidneys, which may cause renal failure or incontinence.

So, never tend to hold your pee and develop a habit of emptying your bladder when there is a need.

4. Using Too Much Pain Killers  

When we suffer from any mild pain, we instantly swallow a pill. Yes, they do help in relieving the pain for some time and provide relaxation, but these pain killers come up with horrible side effects.

All the drugs you take, pass out from your body through the kidneys. The pain killers may be harmful because they decrease the flow of blood to your kidneys and worsen their functioning.

So even if you are suffering from severe pain, don’t move towards taking pain killers instantly. Consult your doctor first and ask him to suggest the best possible treatment.

5. Smoking and Drinking Alcohol

Smoking is also linked to atherosclerosis, which causes the narrowing and hardening of the blood vessels. As a result of this, the blood supply to all parts of the body, including the kidneys, gets disrupted.

Similarly, drinking excessive alcohol can significantly increase the risk of chronic kidney diseases. So, you should instantly stop smoking and drinking alcohol to keep your kidneys healthy.

6. Not Drinking Enough Water

Drinking water is the key to healthy kidneys. The kidneys must stay hydrated to perform all the necessary functions. Drinking an adequate amount of water is required to regulate the flow of fluids in the kidneys.

To get rid of toxins from the body, you must drink at least eight glasses of water in a day. That’s how your kidney will stay hydrated and perform efficiently.

Water also helps in removing unwanted sodium, urea, and other harmful toxins from your body by producing urine.

The best way to check that either you are drinking enough water or not is to check the color of your pee. If it is light yellow, it means that you are drinking enough water and if darker in color, it means there is a possibility of kidney damage.

7. Compromising on your Sleep

Getting good sleep is extremely necessary to perform efficiently. Your sleeping patterns affect the functioning of your kidneys. Poor sleep leads to a higher risk of kidney diseases.   

Improper sleep leads to a harmful disease called atherosclerosis, in which the arteries get hardened and clogged. Atherosclerosis can lead to high blood pressure as a result of which your kidneys may become overloaded and may fail with time.

Furthermore, when you stay awake till late at night, your kidneys continue to work hard. Resultantly, overtime and poor sleeping patterns tire out your kidneys, and they become vulnerable to diseases.

8. Skipping the Exercise

Regular exercise is the best activity for the health of your kidneys. Exercise helps in lowering blood pressure, improving sleep patterns, and enhancing muscle functioning. That’s how regular exercise reduces all the risks associated with kidney diseases. Exercise also releases endorphins to help you feel happier.

So, develop a habit of exercising for at least 20 minutes a day. You can go for a walk, biking or go to a gym daily.

9. Drinking Carbonated Drinks

Carbonated drinks are high in sugar content and are extremely harmful to your kidneys. These energy drinks also contain excessive amounts of caffeine, which raises blood pressure and also increases stress. This puts an additional load on the kidneys.

So, skip using these fizzy drinks for the sake of your kidneys.  


Your kidneys are susceptible organs performing various functions to keep you healthy. You must put sincere efforts to ensure that your kidneys are working efficiently.

To do so, act upon the pieces of advice described above and change your daily habits. That’s how you can enjoy a healthy and smart life.

Avoid the habits discussed above so that your kidneys perform efficiently.