5 Best Morning Drinks for Kidney Health

These morning sips can support hydration and keep your kidneys functioning at their best.

• Dietitians recommend water as the top morning beverage for healthy kidneys.
• Coffee, green tea, kefir and cranberry juice may also support kidney health.
• Choose unsweetened drinks and stay hydrated to help kidney function.

The kidneys are vital organs that filter out waste products from the blood, regulate blood pressure and balance fluid, electrolyte and pH levels in the body. Without healthy kidneys, waste products and excess fluid can build up, leading to serious health complications. Lifestyle habits, like diet, are key to healthy kidney function.

“Diet plays a major role in kidney health because the kidneys help to process and regulate many of the nutrients we eat and drink,” says Lydia Bunszel, M.S., RD. 

The good news? Something as simple as your morning beverage can help support your kidneys. Read on for five kidney-friendly drinks worth adding to your daily routine.

1. Water

By far, experts agree that water is the best beverage for kidney health. Starting your day with water helps rehydrate your body after hours without fluids and supports optimal kidney function. 

Sheila Patterson, M.S., RD, CDCES, notes that water is the best choice to help the kidneys run their essential functions that support the body. This includes filtering waste products, maintaining fluid balance and lowering the risk of kidney stones.1 “Water helps to dilute minerals in the urine that can form crystals,” adds Amanda Roll, M.S., RD. Inadequate water intake can saturate the urine, making stones more likely to develop.1

Not a big fan of the taste—or lack thereof—of water? Bunszel suggests adding a squeeze of citrus juice, such as lemon, lime or orange, to boost the flavor. 

2. Coffee

“Coffee may come as a surprise, but research suggests that moderate coffee consumption (about 1–2 cups per day) may help to lower the risk of developing chronic kidney disease and slow its progression,” shares Hannah Coven, M.S., RD. Some studies suggest that up to 3 to 4 cups per day may reduce risk, though individual tolerance can vary.23

“Black coffee is filled with antioxidants which may help protect your kidney cells from inflammation and oxidative stress,” explains Bunszel.2 This is important because the kidneys are constantly filtering waste from the blood, making them vulnerable to cellular damage over time. Antioxidant-rich foods and drinks, such as coffee, may help counteract some of that damage.2

That said, Coven highlights a common issue with coffee drinks: sugar. “Loading your coffee with sugar syrups and flavored creamers can offset many of those potential benefits by increasing added sugars and spiking blood sugars.”

While individual tolerance varies, sticking to less than 4 cups of coffee per day is recommended for most people. 

3. Green Tea

If coffee isn’t your thing, green tea is an excellent lower-caffeine option. “A cup contains only about 29 milligrams of caffeine,” says Patterson, while a standard cup of coffee has around 100 mg—and sometimes more.45

Green tea is rich in polyphenols, especially catechins.6 These antioxidants help combat oxidative stress and inflammation, which is particularly beneficial for blood vessel function. “Several studies have linked green tea consumption to modest improvements in blood pressure,” shares Roll. “Since high blood pressure is a major risk factor for CKD, this may be another way green tea can support kidney health.”7

“Some research also suggests that green tea may help lower the risk of kidney stone formation, making it a great option to include as part of a kidney-friendly lifestyle,” says Coven. Green tea consumption has also been associated with a reduced risk of chronic kidney disease and higher estimated glomerular filtration rate (eGFR), a measure of how effectively the kidneys filter blood.8

4. Kefir

Kefir, a probiotic-rich fermented dairy drink similar to drinkable yogurt, is another beverage that may support kidney health.

Although more research is needed, some early evidence links an imbalanced gut microbiome—known as gut dysbiosis—to a higher risk of chronic kidney disease because of inflammation along the gut-kidney axis.9 Interestingly, observational studies suggests that consumption of probiotic-rich dairy products is associated with a lower risk of chronic kidney disease, possibly by helping restore the balance of beneficial bacteria.10

Probiotics have also been linked to a lower risk of kidney stones by promoting the breakdown of oxalate in the gut, which can otherwise bind with calcium and form stones.11

Although these findings are promising, there isn’t much human research specifically examining kefir and kidney health. So, while probiotic-rich drinks like kefir may help, they shouldn’t be viewed as a miracle cure.

5. Cranberry Juice

Prone to urinary tract infections (UTIs)? Cranberry juice may be worth keeping on hand. “Cranberry juice may help reduce the risk of recurrent UTIs, which can lead to kidney infections if left untreated,” says Coven.1213

Cranberries contain compounds called proanthocyanidins, or PACs, which help prevent bacteria from sticking to the walls of the urinary tract. Instead, they get flushed out before they can cause an infection.12

That said, not all cranberry products are created equal. “When choosing cranberry juice, opt for 100% juice without added sugars,” notes Coven.

Our Expert Take

Regardless of which beverage you choose, staying hydrated is essential for optimal kidney function. While water was the unanimous top recommendation among dietitians, other morning drinks—such as unsweetened coffee, tea, kefir and 100% cranberry juice—may also support kidney health.

If you have kidney disease or a family history of kidney problems, work with a registered dietitian or another health care professional for personalized nutrition and lifestyle advice.

Source: www.eatingwell.com