Winter Lifestyle Mistakes That Can Damage Your Kidneys, Warns a Nephrologist

When winter sets in, most people worry about coughs, colds, aching joints, and seasonal infections. What often goes unnoticed is that low temperature and cold weather can quietly strain your kidneys as well.

According to Dr Uday Dipakrao Gajare, a nephrologist at the Asian Institute of Nephrology and Urology, several common winter lifestyle habits can increase kidney stress. “Those with diabetes, high blood pressure, or existing kidney disease are the worst sufferers,” he told Times Now.

Mistakes that lead to kidney issues

Skipping water

When it’s cold, you may not be that thirsty. So, people drink less water, thinking their bodies don’t need much. But your kidneys still need enough water to clear out toxins and keep everything in balance, even in winter. “When you skimp on hydration, your urine gets more concentrated. That ups your risk for kidney stones, urinary tract infections, and puts more strain on your kidneys,” said Dr Gajare. Try to get at least 7 to 8 glasses daily and adjust if you are exercising or have specific health needs.

Consuming too much tea, coffee, or alcohol

Winter makes hot drinks feel extra cozy, so you might find yourself reaching for tea, coffee, or even alcohol more often. The problem? These drinks make you pee more, and if you’re not careful, you will get dehydrated. “Alcohol and too much caffeine make your kidneys work overtime and mess with your blood pressure. If you have kidney problems, moderation really matters,” he said.

Not taking care of blood pressure or blood sugar levels

Cold air tightens up your blood vessels, which bumps up blood pressure. People tend to move less in winter and grab more comfort food, so blood sugar control can slip, too. Both high blood pressure and uncontrolled diabetes are major reasons people get chronic kidney disease. So, keep tabs on your numbers, stick to your meds, and don’t let good habits slide just because it’s chilly.

Eating too much salt, junk food

Winter is the time when most people load up on pickles, packaged snacks, and salty soups, but they are loaded with salt and preservatives. “That means more fluid retention, higher blood pressure, and extra work for your kidneys,” said Dr Gajare. Instead, focus on fresh fruits, vegetables, whole grains, and home-cooked meals.Also read: Your Kidneys May Be Failing - Watch for These 5 Early Red Flags

Not working out

It is quite tempting to just hunker down inside when it is cold, but all that sitting around leads to weight gain, sluggish circulation, and insulin resistance, none of which do your kidneys any favours. According to experts, even a bit of movement helps, so try doing some stretching, yoga, or walking around the house.

Ignoring urinary symptoms

Most people brush off things like burning when they pee, less urine, swelling in the legs, or feeling wiped out. Don’t just chalk it up to winter, as these can be early warnings from your kidneys.

1. What are the first warning signs of kidney failure?Many people experience few or no symptoms in the early stages of kidney disease. However, a few warning signs include extreme tiredness or fatigue, nausea and vomiting and confusion or trouble concentrating.
2. What are the complications of kidney failure?The kidneys have many different functions in your body. When you have kidney failure, you may develop certain complications, which include high blood pressure, anemia, bone disease, fluid around your lungs and even nerve damage.
3. What to expect if my kidneys fail?There is no cure for kidney failure. However, with proper diagnosis and treatment, you may still live a long life without drastic changes to your quality of life.