Extreme heat can hurt your kidneys — from dehydration to kidney stones. Here's who's most at risk and how to stay safe

Summer affects the human body in many ways. Due to the summer heat, the body sweats more to maintain a normal temperature. This causes fluid loss, dehydration, and tiredness if water is not replaced properly.

This happens because the body loses more fluids through sweating, especially during hot weather or physical activity. When you do not drink enough water to replace these losses, dehydration sets in.

Dehydration slows blood flow to the kidneys, making it harder for them to filter waste. Over time, this strain can lead to acute kidney injury in severe cases. Even mild dehydration, if repeated often during heat waves, can slowly impact kidney health and increase the risk of long-term complications if hydration habits are not improved.

One of the most common kidney problems related to extreme heat is the formation of kidney stones. These stones can cause severe pain, difficulty in urination, and sometimes infections. Without adequate water intake, the kidneys cannot flush out waste efficiently, increasing the likelihood of stone formation over time, especially if the diet is also high in salt or protein.

Certain groups of people are at higher risk during heat conditions. Outdoor workers, athletes, elderly individuals, and people with pre-existing kidney disease face a higher chance of dehydration-related kidney problems. Older adults may not feel thirst as strongly, which increases their risk. People suffering from diabetes or high blood pressure are also more vulnerable because their kidneys may already be under strain. Even children can be at risk if they are active in hot environments and do not drink enough fluids.

In hot weather, people feel less energetic and uncomfortable during peak summer days, especially when humidity is also high, making it harder for sweat to evaporate. Hot weather also affects the skin.

Protect Your Kidneys This Summer: Hydration and Health Tips That Work

Eating fresh fruits with high water content, like watermelon, cucumber, and oranges, can help maintain hydration. At the same time, avoiding salty, spicy, or processed foods helps prevent extra strain on the kidneys.

Avoiding excessive caffeine and sugary drinks is also helpful.

For people who work outdoors, athletes, or those exposed to heat for long periods, taking regular water breaks is essential. Drinking small amounts of water frequently is better than drinking a large amount at once.

In extreme heat, oral rehydration solutions or electrolyte drinks can help replace lost salts. However, normal water is usually enough for most people under normal conditions.

If you must go outside, wearing loose, light-colored cotton clothing and using a cap or umbrella can help reduce body temperature. Resting in cool areas whenever possible reduces stress on both the body and the kidneys.

A very small change in habits, like drinking enough water and avoiding heat exposure, can go a long way in keeping your kidneys healthy all summer.