12 Everyday Habits That Damage Your Kidneys

On the 12th of March, commemorating World Kidney Day 2026, I had the opportunity to speak on an X Space discussion about kidney health, kidney disease, and how to prevent it. There is a significant global increase in the prevalence of kidney disease, underscoring the need for kidney-related health education.

People engage in daily habits that quietly damage their kidneys over time. Understanding how these behaviors affect your kidneys can help you live healthier and protect your kidneys’ health.

In this article, we see 12 common habits that can cause damage to your kidneys over time and how to avoid them.

What I Shared on the World Kidney Day Discussion

The kidneys are a pair of bean-shaped organs located in the retroperitoneal space that are primarily responsible for fluid and electrolyte regulation. They are also involved in the excretion of wastes, regulation of blood pressure, and produce erythropoeitin which helps in red blood cell production. Other functions include the activation of vitamin D.

According to current statistics (2023), 788 million people aged 20 years and older were estimated to have Chronic Kidney Disease (CKD), an increase from 378 million in 1990. CKD accounts for an estimated 1.48 million deaths, making it the ninth leading cause of death globally in 2023.^[1]Mark, P. B., et al. (2023). Global, regional, and national burden of chronic kidney disease in adults, 1990–2023, and its attributable risk factors: A systematic analysis for the Global Burden of … Continue reading

Based on the causes, kidney diseases may be classified into vascular, metabolic, infectious, trauma-related, neoplastic, autoimmune, and congenital. Of these, metabolic and vascular, that is, hypertension and diabetes mellitus, respectively, are the leading causes of chronic kidney disease globally.^[2]Liu, W. Y., Chen, W. Y., Zhang, J. H., Targher, G., Byrne, C. D., Misra, A., Lonardo, A., Zheng, M. H., & Sun, D. Q. (2025). The global burden of diabetes-related chronic kidney disease from 1990 … Continue reading

In the last sections, I also talked about the signs and symptoms of kidney diseases, the prevention, and treatment of kidney diseases. Click here to listen to the recorded conversation.

12 Habits That Damage Your Kidneys

Small everyday habits can turn out to be harmful to your kidneys even if you don’t see any immediate signs. Here are 12 common habits you should be aware of for your kidney health.

1. Drinking too little water

Many people have the habit of drinking water only during meals or after intense thirst, but drinking too little has been shown to be harmful to the kidneys. But what is considered adequate daily water intake?

The recommended total daily fluid intake is approx. 3L for men and 2.2L for women. This is due to the metabolic difference between men and women, rounding up to around 125ml/hour for men and 91ml/hour for women^[3]Meinders, A. J., & Meinders, A. E. (2010). Hoeveel water moeten we eigenlijk drinken? [How much water do we really need to drink?] Nederlands Tijdschrift voor Geneeskunde, 154, A1757.. This daily requirement may be increased in hotter climates or during days of intense physical activity, sports, or exercise.

Using a refillable water container, take regular sips throughout the day. This ensures a healthy water balance that supports kidney health.

2. Not monitoring your blood pressure

Recall that hypertension is one of the leading causes of chronic kidney disease globally. According to a recent study, 17.6% of hypertensive patients developed chronic kidney disease^[4]Hunegnaw, A., Mekonnen, H. S., Techane, M. A., & Agegnehu, C. D. (2021). Prevalence and Associated Factors of Chronic Kidney Disease among Adult Hypertensive Patients at Northwest Amhara Referral … Continue reading. Thus, apparently healthy people or those at risk should monitor their blood pressure at least once or twice yearly, while those who are hypertensive should do so at least weekly or twice monthly while on appropriate medications.

Uncontrolled hypertension can cause damage to the nephrons, which are the functional units of the kidney. It results in thickening of the blood vessels supplying the kidneys, resulting in reduced blood supply to the kidneys.

3. Skipping medications for diabetes mellitus

According to research, diabetes is the leading cause of CKD in all developed and most developing countries, with approximatly 20% of type 2 diabetes mellitus (DM) patients showing evidence of nephropathy within 20 years of onset. The magnitude of CKD among type 2 diabetes mellitus patients was found to be 27%.^[5]Fenta, E. T., Eshetu, H. B., Kebede, N., Bogale, E. K., Zewdie, A., Kassie, T. D., Anagaw, T. F., Mazengia, E. M., & Gelaw, S. S. (2023). Prevalence and predictors of chronic kidney disease among … Continue reading These effects are especially seen in DM patients with poor sugar control.

Skipping anti-diabetic medications because you are apparently well is one habit that can cause damage to the kidneys over time, and can lead to chronic/irreversible kidney failure.

4. Excess salt intake

The kidneys are the major organs responsible for the excretion of salts from the body. Thus, consuming excess table salt can put a significant strain on the kidneys. Excess salts can build up and cause fluid to be retained in the blood, leading to hypertension, which in turn causes the narrowing of the blood vessels supplying the kidneys.

Limit total daily salt intake to less than 5g/day, or approximately one teaspoon (equivalent to 2000mg of sodium per day). According to the World Health Organization, consuming high-sodium diets raises blood pressure, which also increases the risk of cardiovascular diseases, obesity, CKD, etc. Outside of table salt, high amounts of salt or sodium may be found in processed foods, packaged snacks, seasoning cubes, and sauces.

5. Excessive use of painkillers

A special class of painkillers called non-steroidal anti-inflammatory drugs (NSAIDs), e.g, Ibuprofen, are known to affect the kidneys when taken excessively over long periods of time. These drugs work by inhibiting prostaglandins, chemicals which help to maintain the calibre of the renal blood vessels. Excessively blocking these chemicals results in the narrowing of the renal blood vessels and a decrease in blood flow to the kidneys, potentially causing death of nephrons and kidney cells.

Excessive use of NSAIDs causes other harmful effects like peptic ulcer, bleeding disorders, and acute kidney injury, which can progress to chronic kidney disease. Thus, avoid excessive use of painkillers or use as prescribed by your doctor.

6. Excess alcohol intake

Habitual alcohol intake can cause serious harm to the kidneys and predispose the individual to CKD. A habitual drinker is someone who has been drinking alcohol at least once a week for the past year.

Excessive alcohol puts stress on the kidneys, weakening their ability to filter waste over time. It can also raise blood pressure, cause dehydration, or produce toxic by-products which can predispose to kidney injury and chronic kidney disease.

7. Smoking

Smoking hardens the blood vessels, a condition known as atherosclerosis, which leads to raised blood pressure, reduced caliber of the blood vessels, and a reduction in blood flow to the kidneys. This, together with the direct toxic effects on the kidney cells, can cause acute kidney injury and subsequently, CKD if unchecked.

8. Not getting enough sleep

Prolonged lack of sleep can damage the kidneys because a regular sleep-wake cycle is necessary for optimal kidney functioning and kidney health. Sleep regulates the blood pressure and modulates the key hormones involved in the control of renal function, especially the renin-angiotensin-aldosterone system.

Lack of sleep predisposes to high blood pressure, diabetes, and inflammation, which are major risk factors for CKD. Thus, not getting enough sleep is a habit that can damage the kidneys in the long run.

9. Excess protein supplements

Protein is essential for the body, but excess protein intake, especially protein supplements, puts a significant stress on the kidneys. The complex processes by which the kidneys excrete proteins lead to hyperfiltration (overworking) and increased intraglomerular pressure. These can lead to damage to the glomeruli, resulting in waste buildup and leakage of protein in uring (proteinuria).

Limit protein intake to basic needs from diets, as excessive protein shakes can damage the kidneys in the long term. For patients with underlying CKD, a low-protein diet of 0.6–0.8g/kg/day is recommended in its management.^[6]Ko, G. J., Obi, Y., Tortorici, A. R., & Kalantar-Zadeh, K. (2017). Dietary protein intake and chronic kidney disease. Current opinion in clinical nutrition and metabolic care, 20(1), 77–85. … Continue reading

10. Ignoring urinary tract infections

Urinary tract infections are a common cause of acute and chronic kidney disease. Infections in the bladder or urethra can gradually ascend to the ureters and into the kidneys, resulting in local inflammation and damage to the kidneys. Thus, ignoring or leaving urinary tract infections untreated is a habit that can ultimately cause CKD in both men and women.

11. Late hospital visits

Diseases of other organs, like the heart, liver, and gastrointestinal tract, can affect the kidneys if not treated early. Thus, late presentation to the hospital during an illness can lead to kidney damage.

12. Ignoring routine checkups

Routine checkups include clinical examinations and laboratory investigations to test the function of the organs, including the kidneys. One of such tests is known as the renal function test (which includes SEUCr and eGFR). This test helps detect subtle anomalies even before you notice any symptoms.

Routine checkups and investigations are recommended at least once a year, and most especially for hypertensive or diabetic patients, or other at-risk individuals.

Early Signs of Kidney Disease

Acute kidney injury presents with specific signs and symptoms that can aid early diagnosis even before the disease is fully established. This ensures prompt treatment and prevention of CKD.

Some of the early signs of kidney disease include:

• Flank pain
• Reduce urination or oliguria
• Blood in urine
• Puffy skin
• Frothy urine
• Fatigue and malaise
• Dry and itchy skin

These early symptoms suggest that the kidneys are losing their ability to filter and excrete waste. A doctor will help you confirm the presence or absence of a kidney impairment and administer the appropriate treatment to prevent further complications.

The 8 Golden Rules for Kidney Health

During the World Kidney Day discussion, I mentioned and adapted preventive measures from the widely recommended 8 Golden Rules for Kidney Health. These are 8 simple lifestyle practices that can significantly reduce the risk of developing kidney disease, and they include the following:

1. Keep fit, be active: Regular physical activity helps control blood pressure, blood sugar, and body weight, which helps reduce the risk of developing kidney disease.
2. Eat a kidney-friendly diet: A kidney-friendly diet is low in salt and processed foods, and includes fruits and vegetables.
3. Check and control your blood pressure: Uncontrolled hypertension damages the blood vessels of the kidney. Maintain BP below 120/80mmHg.
4. Check and control your blood sugar: Poorly-controlled diabetes is a leading cause of CKD. Monitor and control your blood sugar using appropriate, doctor-prescribed medications.
5. Take appropriate fluid intake: Drinking adequate water helps the kidneys clear toxins from the body. Drink 2.5–3L of water daily unless advised otherwise by your doctor. Replace processed drinks with water.
6. Do not smoke: Smoking affects blood flow to the kidneys, accelerates kidney damage, and leads to progression to CKD.
7. Avoid frequent use of painkillers: NSAIDs may cause permanent kidney damage when used too frequently and without a doctor’s prescription.
8. Get your kidney function tested: Regular medical checkups help to detect problems early. Get your kidney function checked regularly, especially if you have any ‘high-risk’ factors like diabetes, hypertension, or obesity. This includes tests like Estimated Glomerular Filtration Rate (eGFR), Urine Albumin-Creatinine Ratio (uACR), and Serum Electrolytes, Urea, and Creatinine (sEUCr).

Final Words

Kidney diseases often develop silently, yet many factors leading to kidney damage, such as inadequate water intake, poor control and treatment of hypertension and DM, and unhealthy lifestyles, are highly modifiable. By paying attention to simple habits like maintaining a healthy diet, regular physical activity, monitoring blood pressure, and getting regular health checks, you can significantly reduce the risk of developing CKD in your lifetime.

Events like World Kidney Day remind us that protecting kidney health is not just a personal issue but a public health priority. This article discusses how small habits can leave a lasting impact on your kidney health and overall well-being.

What steps are you taking to protect your kidney health today? Share your thoughts in the comments below.