7 Proven Ways to Prevent Kidney Stones
Simple, evidence-based steps you can take today to reduce your risk of developing kidney stones — including hydration targets and dietary guidance.
1. Drink Plenty of Water
The single most effective prevention measure is drinking 2.5–3 litres of water daily, enough to produce about 2 litres of urine.
2. Reduce Salt Intake
High sodium increases calcium in urine. Limit processed foods, packaged snacks, and added salt at the table.
3. Moderate Animal Protein
Excessive red meat, poultry, and fish can raise stone risk by increasing uric acid and reducing urinary citrate.
4. Don't Skip Dietary Calcium
Counterintuitive but true: adequate dietary calcium (from milk, yogurt) actually helps prevent stones by binding oxalate in the gut. Avoid only excessive calcium supplements without medical advice.
5. Limit Oxalate-Rich Foods (Selectively)
If you have had calcium oxalate stones, moderate spinach, beets, rhubarb, and excessive nuts.
6. Stay Physically Active
Sedentary lifestyle is a risk factor. Regular moderate exercise helps.
7. Follow Up After a Stone Episode
Stone recurrence is common without prevention. A 24-hour urine test can identify your specific risk factors and guide a personalized prevention plan.
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