How water supports kidney health

How water supports kidney health

The human body is an incredible machine, constantly regulating temperature, balancing fluids, circulating blood, and filtering waste, all without us giving it a second thought.

Key to that system are the kidneys: the body’s built-in filtration unit, working non-stop to remove waste, manage fluid levels, and keep us healthy. Here, we explore how proper hydration helps your kidneys perform at their best, and how the zazen Alkaline Water System can help make hydration a natural, everyday habit.

What do kidneys do and why do they need water?

Your kidneys perform a remarkable feat. They filter around 200 litres of blood each day, removing toxins and balancing minerals like sodium and potassium. They also keep your blood pressure regular, and manage your body’s production of Vitamin D, which is crucial for bone strength and producing the red blood cells that help carry oxygen around your body.

Kidneys also produce urine so excess water doesn’t build up in the body – an average of 1.5 litres per day for a well-hydrated person. When you consider that most mature adults expel a total of about 2.5 litres of water per day, you can see the vital role that kidneys play in maintaining a healthy body and mind.

Like any finely tuned filtration system, kidneys rely on water to function – in fact, they’re composed of 79% water. When your body hasn’t had enough water, your kidneys help to send a message to the hypothalamus – a part of the brain that triggers a feeling of thirst.  Your hypothalamus also releases a hormone called vasopressin (also known as the antidiuretic hormone), which helps your kidneys to manage the amount of water in your body.

When you're properly hydrated, your kidneys can do their job well, maintaining your body’s delicate internal balance and promoting prime hydration. But without enough water, this system becomes strained. Waste lingers longer than it should, mineral levels can drift off course, and there’s a greater risk of complications.

What happens to your kidneys when you're dehydrated?

Hydration isn’t just a habit. It’s an intricate feedback loop of balance and survival. Making sure you drink enough water means your kidneys can help you stay clear, energised, and well.

When your body runs dry, your kidneys feel it first. They rely on a steady blood flow to do their work, and without enough water, that flow slows. Dehydration causes blood cells to clump together and slow down, making it harder for blood and the nutrients it carries to reach the kidneys.

Without adequate hydration, minerals in your urine can crystallise, forming sharp-edged kidney stones that are extremely painful for your body to pass. Drinking plenty of water is one of the most effective ways to avoid getting kidney stones, as diluted urine makes stone formation less likely.

Dehydration also invites other unwelcome guests. Urinary tract infections (UTIs) are more likely when your urine becomes concentrated and infrequent, allowing bacteria to multiply. So staying hydrated is one of the easiest and most effective ways to protect your urinary system.

Over time, the damage adds up. Chronic dehydration doesn’t just stress your kidneys, it wears them down. The zazen Alkaline Water Filter System provides mineral-rich, great-tasting water that supports deep, daily hydration, so that your kidneys can keep doing what they do best.

How much water should you drink per day to support kidney health? 

There’s no one-size-fits-all answer to how much water you need to stay adequately hydrated and keep your kidneys functioning optimally. It all depends on factors like age, diet, metabolism and medical conditions.

In general, it’s recommended that men consume about 2.6 litres (10 cups) and women about 2.1 litres (8 cups) of water daily, however, these needs can vary. Exercise and warm weather will increase fluid loss through sweat, which means you’ll need more water to meet your hydration goals. Salty and protein rich foods may also demand more fluid to help the body process them.

Recognising the signs of dehydration is crucial. Symptoms like dark yellow urine, dizziness, dry mouth, fatigue, and headaches are all signs that your body needs more water, so make sure you tune in to your body’s cues.

Everyday habits to stay hydrated and protect your kidneys

• Drink water regularly: start each morning with a glass of water and make a conscious effort to sip water steadily throughout the day.
• Hydrate before, during and after exercise: always start any exercise well hydrated, sip water at regular intervals throughout your workout, and make sure to rehydrate afterwards to replenish the fluids lost through sweat. Be especially mindful in hot weather, when your body’s fluid needs naturally increase.
• Eat water-rich foods: Fruits like watermelon and oranges, and vegetables such as cucumbers and lettuce, not only provide essential nutrients but can also quench your thirst. These water-rich foods contribute to your daily fluid intake and support overall kidney health.
• Limit alcoholic and sugary drinks: alcohol can reduce kidney function and make them less able to filter your blood, while sugary soft drinks can increase your risk of developing kidney stones and kidney disease. Opt for water or herbal teas instead.
• Drink the right water: for enhanced hydration, the zazen Alkaline Water Filter System enriches water with minerals like magnesium, potassium and sodium that support hydration at a cellular level. It also tastes great, making it easy and enjoyable to meet your daily hydration goals and keep your kidneys functioning optimally.