Hydration Hacks: Beat Mumbai’s Heat and Keep Your Kidneys Happy
- Dr S P Mathew
- May 13
- 3 min read
By Dr. Samir Bagadia, Indian Board-Certified Urologist, Laser, Laparoscopic & Robotic Urosurgeon, Mumbai
Mumbai’s summer is notorious for its intense heat and humidity. As a urologist practicing in this vibrant city, I see a significant rise in kidney-related issues during these months. The common culprit? Dehydration. Let’s explore why hydration is vital for your kidneys and practical ways to stay healthy all summer.
Why Hydration Matters for Your Kidneys
Your kidneys act as the body’s filtration system, removing toxins and maintaining fluid and electrolyte balance.
When you’re dehydrated, the kidneys receive less blood flow, making it harder for them to function efficiently. This can lead to concentrated urine, which increases the risk of kidney stones, urinary tract infections (UTIs), and even acute kidney injury.
During Mumbai’s summer, excessive sweating leads to greater fluid loss. If you don’t replenish this loss, you put your kidneys under unnecessary stress. This is especially risky for those who spend long hours outdoors, work in hot environments, or have pre-existing kidney conditions.
How Much Water Do You Really Need?
A general guideline is to drink at least 2-3 litres (about 10-12 glasses) of water daily.
However, in Mumbai’s sweltering climate, you may need more, especially if you’re physically active or spend time outdoors. The best indicator? Your urine should be pale yellow. Dark urine is a sign you need to hydrate more.
Smart Hydration Tips for Mumbai’s Summer
Start Your Day with Water: Drink a glass of water first thing in the morning to kickstart your hydration.
Carry a Water Bottle: Always have water in hand, especially during commutes or outdoor activities.
Set Reminders: Use your phone to remind you to drink water every hour.
Choose Water Over Sugary Drinks: Aerated beverages, energy drinks, and even fruit juices can be high in sugar, which may harm your kidneys. Stick to plain water, coconut water, lemon water, or buttermilk.
Eat Water-Rich Foods: Include fruits like watermelon, cucumber, and oranges in your diet for extra hydration.
Limit Caffeine and Alcohol: Tea, coffee, and alcohol can dehydrate you. If you consume them, increase your water intake accordingly.
Monitor Salt Intake: High salt can increase your risk of kidney stones. Opt for fresh, home-cooked meals and avoid processed foods.
Special Considerations
Kidney Stone Prevention: The risk of kidney stones rises by up to 40% in summer. Lemon water is especially beneficial as it contains citrate, which helps prevent stone formation. Limit foods high in oxalate (like spinach, chocolate, and black tea) if you’re prone to stones.
Electrolyte Balance: If you sweat excessively, consider adding a pinch of salt and sugar to your water or opt for natural electrolyte drinks like coconut water.
Hygiene Matters: Always drink clean, filtered water to avoid infections, especially during the monsoon season.
When to Seek Medical Help
If you experience symptoms like decreased urine output, dark urine, swelling, severe lower back pain, or burning during urination, consult a urologist promptly. Early intervention can prevent complications.
Final Word
Mumbai’s summer can be unforgiving, but with conscious hydration habits, you can protect your kidneys and overall health. Make water your best friend this season, and your kidneys will thank you!
Stay cool, stay hydrated, and keep your kidneys happy! Share this article with your friends and relatives and help them have healthy Kidneys!
I am available at Ashok One Hospital in case you need any help.
Dr Samir Bagadia
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