Kidney stones are more than just a painful setback — they can be avoided. Studies show that, with a few simple lifestyle and dietary changes, the risk of developing these painful stones can be lowered. Kyle Wood, M.D., associate professor in the University of Alabama at Birmingham Department of Urology, shares three key strategies for preventing kidney stones and protecting kidney health.

Hydration

Proper hydration is essential for preventing kidney stones, particularly for individuals who experience high fluid loss, such as those who work outside in the heat and sweat a lot.

“Low-calorie fluid intake is key, with water being the most beneficial,” Wood said. “But we recognize that drinking only water can be difficult, so incorporating other low-calorie fluids can help.”

For those at risk, staying well-hydrated helps dilute stone-forming substances in the urine. Without adequate fluid intake, the urine becomes more concentrated, increasing the likelihood of stone development.

Dietary changes

Certain dietary habits, particularly excessive salt and protein intake, can significantly contribute to kidney stone formation.

“We encourage patients to follow a low-salt diet,” Wood said. “Fast food and processed foods, which are high in salt, are a common part of many people’s diets. Unfortunately, excessive salt intake plays a large role in stone formation.”

Excessive salt intake increases calcium excretion in the urine, a key contributor to calcium-based kidney stones, which make up the vast majority of stone types. Reducing salt intake can help lower urinary calcium levels and, in turn, prevent kidney stones.

“When we eat too much salt, it pushes more calcium into the urine,” Wood said. “Since most kidney stones are made of calcium, this significantly raises the risk.”

Similarly, high-protein diets — especially those rich in animal proteins — can increase the risk.

“Excess protein lowers urinary pH, making the urine more acidic, which encourages stone formation,” Wood said.

Fruits and vegetables contain citrate, a natural inhibitor of kidney stones. Incorporating more plant-based foods into the diet can be a simple yet effective way to reduce stone risk.

Exercise

Regular physical activity is key in weight management and kidney stone prevention. Exercise helps regulate metabolism, improve insulin sensitivity and reduce obesity-related risk factors that contribute to kidney stones.

“We often defer to a patient’s primary care physician for exercise recommendations,” Wood said. “But for those who are generally healthy, we typically suggest at least 30 minutes of moderate exercise three times a week.”