Important lifestyle changes to boost kidney health in summer.

by Dr. Seeta Mutalik, Nephrology, HCG Suchirayu Hospital, Hubli
As the blazing summer sun beats down, it’s fundamental to pay attention to our overall well-being, including the health of our kidneys. Our kidneys are vital organs that play a pivotal role in filtering out waste and toxins from our bodies, keeping fluid balance in check, and controlling blood pressure. By making some easy tweaks to our lifestyle, we can keep our kidneys in top shape and working smoothly throughout the summer season.
So, let's dive into some key tips to enhance kidney health and shield ourselves from any kidney troubles that may crop up this summer.
·           Stay Hydrated: Having adequate hydration is crucial for sustaining ideal kidney health, specifically during the summertime when intensified perspiration heightens the risk of desiccation. It's important to drink enough water all day to ensure your body stays hydrated. Choosing water instead of sugary beverages or too much caffeine is key, as these can stress the kidneys and contribute to dehydration. Don't forget to bring a water bottle with you wherever you go and aim to drink a minimum of eight glasses of water each day.
·           Watch Your Diet: As the sun shines brightly in summer, one must pay heed to the foods that can do wonders for the kidneys. Think of fresh delights like watermelon, crispy cucumbers, juicy berries, and vibrant leafy greens; these not only give a refreshing experience but are also loaded with a lot of vital vitamins and antioxidants that help to contribute to the well-being of your kidneys.
·           Protect Yourself from Heat: When the temperature soars, it's essential to be mindful of how your body copes with the heat. High temperatures can cause dehydration, harming your kidneys. To shield yourself from the blazing sun, remember to take preventive measures. Choose light-coloured and loose attires, apply sunscreen generously, and find refuge in shady spots when the sun is at its peak. It's wise to steer clear of intense physical activities during the hottest times of the day and consider indoor workouts as a safer alternative. Keeping cool and well-hydrated not only protects you from overheating but also plays a key role in safeguarding your kidneys against potential damage.
·           Exercise regularly: Regular physical activity is beneficial for overall health, including kidney function. Engage in moderate exercise routines such as walking, swimming, or cycling, as they promote blood circulation and help maintain a healthy weight. Exercise also aids in managing blood pressure, which is crucial for kidney health. However, avoid excessive exercise that can lead to dehydration or muscle breakdown, as these factors can put stress on the kidneys.
·           Practice good hygiene: Maintaining proper hygiene is essential to prevent infections that can affect kidney health. Summer can increase the risk of urinary tract infections (UTIs) due to factors like increased sweating and wearing damp swimwear for extended periods. Ensure you change wet clothes promptly, practice good personal hygiene, and urinate before and after swimming to reduce the risk of UTIs. Additionally, always wash your hands thoroughly to minimize the chance of bacterial or viral infections.
Additionally, here are some measures you can take to enhance the health of your kidney all around the year.
•    Keep fit avoid sedentary lifestyle.
•    Have healthy balanced diet.
•    Check and manage blood sugar levels.
•    Check and manage blood pressure levels.
•    Drink 8 cups of water every day
•    Avoid tobacco consumption, alcohol and smoking.
•    Avoid intake of over-the-counter medicines and herbal medicine.
Taking care of our kidneys is essential, especially during the summer months when dehydration and heat-related issues are more prevalent. By following these important lifestyle changes, including adequate hydration, a healthy diet, protection from heat, regular exercise, and good hygiene practices, we can boost our kidney health and reduce the risk of kidney-related complications.
Prioritizing our kidney health not only ensures our overall well-being but also allows us to enjoy the summer season to the fullest. So, let's embrace these lifestyle changes and make the most of the sunny days ahead while keeping our kidneys healthy and happy.