Drinks that can help take care of kidney health in older adults and which ones should be avoided.

Every day, millions of people over the age of 50 inadvertently make choices that seem healthy, but are quietly weakening one of the body’s most important organs: the kidneys.
Proteinuria — the presence of protein in the urine — is usually one of the first warning signs. The problem is that it often appears when the damage is already advanced.

For years we were taught that certain habits were unquestionable: drinking juices, drinking milk every day, following the rule of eight glasses of water or enjoying a daily glass of alcohol. However, current scientific evidence shows that, after a certain age, these habits can become a silent burden on kidney function.

4 Drinks Older Adults Should Avoid

1. Soft drinks, sugary drinks and “diet” versions

Both sugary drinks and those that promise “zero calories” pose a real risk to the kidneys.

• Rapidly raise blood glucose
• Increase uric acid
• They generate inflammation and oxidative stress
• They force the kidneys to filter under constant pressure

Artificial sweeteners are also not a safe alternative: they alter the gut microbiota and affect metabolism, causing similar – or greater – damage in the long term than sugar.

2. Industrial juices and bottled teas

Although they are presented as “natural”, they usually contain high concentrations of fructose, preservatives and flavorings.
The metabolic impact is comparable to that of soft drinks, especially when consumed on an empty stomach.

3. Cow’s milk (even skimmed)

After the age of 60, milk can become a kidney burden due to its content of:

• Animal protein (increases hyperfiltration)
• Phosphorus (hardens arteries and weakens bones)
• Potassium (risk of arrhythmias if accumulated)

Skim milk is not safer: it usually contains even more potassium than whole milk.

4. Alcohol

Alcohol dehydrates, raises blood pressure, and reduces kidney blood flow.
Although there is a myth of “one drink a day”, the safe margin is minimal and difficult to sustain in practice. In people with proteinuria, hypertension, diabetes, or kidney disease, any amount can worsen the damage.

Drinks that do help protect your kidneys

1) Water (smart hydration)

It is not about “8 glasses yes or yes”, but about hydrating according to the body:

• Drink when real thirst sets in.
• Use urine color as a guide (light yellow).
• Prioritize morning and afternoon; at night go down so as not to interrupt sleep.
• Best at room temperature or warm.

Tip: if you want more flavor, use water with lemon, cucumber or mint (sugar-free).

2) Black coffee (neat, without sugar or milk)

Consumed correctly it can be protective for its antioxidants:

• Ideal: 1 to 3 cups a day (depending on tolerance).
• No sugar, no cream and no milk.
• Avoid it after mid-afternoon so as not to affect sleep.

3) Natural sugar-free infusions (chamomile, mild ginger, mint)

They are a useful alternative to add fluids without loading the kidney with sugar or chemicals:

• Take them unsweetened (if you need to, it is better to get the palate used to it little by little).
• Good especially for those who “get tired” of water alone.

Note: If you take diuretics, blood thinners, or blood pressure medication, some herbs may not be suitable.

Tips and recommendations

• Replace soda with water with lemon, cucumber or natural mint
• Choose unsweetened and low-phosphorus plant-based milks (almond or rice)
• Accompany sweet foods with meals, not on an empty stomach
• Prioritize night’s rest: sleeping well also protects the kidneys
• Regularly check your kidney function if you’re over 60
• Adjust your habits according to your health, not generic rules

Taking care of your kidneys does not depend on miracle solutions, but on conscious daily decisions.
What you drink today can strengthen your future health… or to deteriorate it in silence. Choosing with information, listening to your body and respecting its changes with age is one of the smartest ways to age with well-being and autonomy.

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