7 common lifestyle habits that put us at risk of kidney stones

Kidney stones are more than just a sharp pain in the side. 1 in 11 people will have them at some point in their lives, and males are twice as likely as women to get them. Kidney stones are generally the result of silent choices made every day. From morning drinks to daily diets, small lifestyle habits can slowly build up trouble in the kidneys. While many believe that only eating too much salt or skipping water causes stones, the truth is deeper and sometimes surprising. Here’s a look at 7 everyday habits that seem harmless but may silently increase the risk of kidney stones, and what science really says about them.

It’s comforting to wake up to a steaming cup of tea or coffee. But when this becomes the first thing the body receives, especially without any food, it might do more harm than good.

Both drinks contain compounds called oxalates, especially black tea. When consumed in excess or on an empty stomach, oxalates can bind with calcium in the kidneys and form crystals, which then leads to the formation of kidney stones. Starting the day with them on an empty stomach may also increase acidity.

Begin with a glass of lukewarm water. Save tea or coffee for later, after having some food.

Protein is necessary for muscle building and energy. Animal proteins make the urine more acidic, which increases the excretion of calcium and decreases levels of citrate, a natural inhibitor of kidney stones. A study found that high animal protein intake is a strong contributor to kidney stone formation.

Adding more plant-based meals during the week and including kidney-friendly foods like cucumbers, and bananas can be helpful in avoiding kidney stones.

Missing meals may cause a rise in calcium levels in the urine later in the day. When the body doesn’t receive regular nutrients, it may also break down muscle tissue, which raises uric acid levels, which is yet another cause of stones. According to a review, irregular eating patterns are linked with metabolic changes that promote stone formation.

Keeping meals small but regular. Even something as simple as soaked almonds and fruit can help.

Thirst is the best signal to drink water. By the time thirst kicks in, the process of dehydration starts. Low water intake leads to concentrated urine, which makes it easier for minerals like calcium and oxalate to stick together and form stones. A study confirmed that people with diluted urine had significantly lower stone risk.

Sipping water every hour. Adding lemon slices or drops of lemon juice can also help, as citrate in lemons prevents stone formation.

These foods are high in oxalates. While they are rich in nutrients, excess intake, especially without enough calcium, may lead to kidney stones. A research shows that high dietary oxalate, without calcium to bind it in the gut, leads to increased stone risk.

One can pair high-oxalate foods with calcium-rich foods like curd or paneer, and also avoid having large portions of them daily.

Delaying urination causes no harm as long as there's no pain. Holding urine for long periods gives stone-forming substances more time to settle and clump inside the kidneys or bladder. This habit can also increase the risk of urinary tract infections.

Make it a priority to use the washroom regularly, even if it means taking a short break during work or travel.

Excess calcium from supplements (not from food) can increase calcium levels in urine, especially when taken without meals. Getting calcium from natural sources like dairy, ragi, or sesame seeds, reduces stone risk, but supplement-based calcium may raise it when not taken wisely.