Doctors warn: Hot weather and incorrect water intake habits can easily harm the kidneys.

According to Dr. Ngo Van Tan, a specialist and resident physician at the University Medical Center of Ho Chi Minh City - Branch 3, prolonged hot weather, with outdoor temperatures sometimes exceeding 37-38 degrees Celsius, causes rapid dehydration. In this context, many people simply think that "drinking plenty of water is enough." However, in reality, many cases show that even previously healthy individuals develop kidney stones or electrolyte imbalances during hot weather. This demonstrates that the relationship between hot weather and kidney health is far more complex than commonly believed.

The kidneys are organs that play a crucial role in filtering blood, eliminating waste products, and balancing electrolytes in the body. In hot weather, the body loses water primarily through sweat. If a large amount of water is lost without proper replenishment, the urine becomes concentrated. This makes it easier for minerals like calcium, oxalate, or uric acid to crystallize and form stones.

"Therefore, prolonged hot weather can actually increase the risk of kidney stones, even in people who have never had kidney disease before. It's worth noting that simply drinking a lot of water isn't good for the kidneys," shared Dr. Ngo Van Tan.

Drinking water incorrectly can harm the kidneys

Many people have a habit of drinking large amounts of water in a short period, especially after sun exposure or strenuous exercise. This can rapidly dilute the salt concentration in the blood, causing electrolyte imbalances with symptoms such as fatigue, headache, and dizziness. Conversely, rehydrating with sugary soft drinks, energy drinks, or beverages high in sugar and minerals is also not beneficial and can even increase the metabolic burden and the risk of kidney stone formation.

The proper way to drink water is to divide it into smaller portions throughout the day, drinking regularly even when not thirsty, prioritizing plain water. People who work outdoors or exercise a lot can supplement with electrolytes in moderation, avoiding overuse.

Furthermore, the habit of taking a cold shower immediately after sun exposure also poses risks. When the body is hot, blood vessels dilate, and sudden exposure to cold can cause vasoconstriction, temporarily disrupting circulation and affecting blood supply to organs, including the kidneys – especially in older adults or those with cardiovascular disease.

Early warning signs of kidney damage in hot weather

Unfortunately, many early warning signs of kidney damage during hot weather are often overlooked. For example, dark urine, strong-smelling urine, less urine than usual, or a mild burning sensation while urinating. Some people also experience constant thirst despite drinking plenty of fluids, accompanied by fatigue, lower back pain, or dull pain in the hips. These could be signs of severe dehydration or kidney overwork.

To protect kidney health during hot weather, people should keep in mind some simple but very important principles: drink water regularly throughout the day, limit sugary drinks or stimulants; avoid prolonged dehydration; do not take cold showers immediately after sun exposure; and pay attention to any unusual changes in urine. The diet should include more green vegetables and cooling fruits to help reduce body heat and produce bodily fluids.

"If symptoms such as back pain, painful urination, or persistently dark urine appear, you should get checked early for timely detection and treatment. The heat may only cause us discomfort for a short time, but its insidious effects on the body, especially the kidneys, can last much longer. Understanding and preventing these issues correctly is the way to protect your health during these extremely hot days," Dr. Tan advised.