5 morning habits that can ‘ruin’ the kidneys, according to senior Urologist

Our kidneys are one of the most important organs of the body, that performs many key functions! Apart from filtering blood, kidneys also help in fluid elimination, and remove waste. Over time, our kidneys can grow weak, and suffer from impaired function. While diabetes, alcohol consumption, and obesity etc, are well-known causes of Chronic Kidney Disease (CKD), do you know that there are some morning habits, that too can ruin your kidneys? Dr. Venkatsubramaniam, a senior urologist in Chennai lists these 5 habits….

The practice of delaying morning washroom use after waking up, can potentially harm your kidney health. Your bladder reaches its maximum capacity during sleep, which triggers the need for peeing first thing in the morning. This delay in emptying the bladder, creates dual pressure on both organs. The practice of prolonged urine retention leads to muscle weakness in the bladder, while increasing infection risks and resulting in kidney tissue damage. Your kidneys experience increased pressure when you release urine late, consistently. “Never hold your pee for too long in the morning, and don't do that throughout the day as well,” advises Dr Venkatsubramaniam.

Your body and kidneys experience mild dehydration, because you did not consume any fluids throughout the entire night. Your kidneys need more fluid to perform their waste removal function, if you skip water consumption during your first morning hours. People tend to choose coffee and tea as their morning beverages, but these drinks contain caffeine which acts as a diuretic that leads to increased fluid loss, and actually exacerbates dehydration. “Start your day with at least a glass of water rather than choosing coffee or tea,” says Dr Venkatsubramaniam.

Dr. Venkatsubramaniam also emphasizes that staying hydrated in the morning jumpstarts your metabolism, supports digestion, and helps maintain energy levels throughout the day. Drinking water first thing can improve mental clarity, reduce feelings of fatigue, and aid in flushing out toxins more efficiently. Making this a consistent habit sets a strong foundation for overall kidney and body health.

People commonly use ibuprofen and aspirin, to treat their morning headaches and body pain. According to Dr Venkatsubramaniam, “Painkillers can harm your kidneys if not taken judiciously, but more so if taken on an empty stomach.” The use of non-steroidal anti-inflammatory drugs (NSAIDs) for pain relief, leads to decreased blood flow in the kidneys, which can result in kidney inflammation and damage when used repeatedly. Your kidneys experience additional chemical stress when you take painkillers without food, because they lack protection from these substances.

Morning exercise is great, says Dr Venkatsubramaniam! Your health benefits from morning exercise, yet your kidneys experience damage if you fail to drink enough water after your workout. The process of sweating results in body fluid and essential electrolyte depletion, which affects normal bodily operations. Your body will develop dehydration when you do not drink enough water to replace lost fluids, and electrolytes after your workout. The kidneys receive decreased blood flow during mild dehydration, which hinders their ability to perform blood filtration and fluid regulation. The combination of exercise intensity and hot weather conditions, increases the risk of kidney damage or stress for people who do not drink enough water, after their workouts. Your body needs water consumption after exercise to achieve proper hydration, according to the doctor.

People who want to lose weight, and those with active schedules tend to avoid breakfast altogether. However, according to Dr Venkatsubramaniam, “by skipping breakfast, one tends to snack on high-salt foods, which are very high in sodium.” Your body will develop unbalanced blood sugar levels and produce more body acids when you stay without food for extended periods. Your kidneys experience additional workload, because they need to handle chemical equilibrium while removing waste products from your body. A balanced breakfast provides essential nutrients which help your body stay energised, while supporting metabolic processes that benefit your kidney health. Your body will receive essential nutrients from kidney-friendly foods including fruits, vegetables and protein during breakfast, which helps protect your kidneys from potential damage.

Diet plays a pivotal role in determining how well the kidneys function over time. Some best foods for kidneys are; blueberries, olive oil, fatty fish, and red bell peppers.

It is important to keep your kidneys healthy with the right diet and exercise. Focus on staying hydrated, reducing salt intake, and eating fresh fruits, vegetables, and whole grains. Regular physical activity, maintaining a healthy weight, and controlling blood pressure and blood sugar levels all help protect kidney function over time. Making these habits a part of your daily routine can significantly lower the risk of kidney disease and support overall long-term wellness.