By Robert 
More than 10% of people in the UK are living with some stage of chronic kidney disease, and over 600,000 develop acute kidney injuries each year. While these numbers may sound alarming, many cases are linked to everyday habits that can be changed.
Your kidneys play a crucial role in filtering waste, excess fluids, and electrolytes from your blood. They also help regulate blood pressure, support red blood cell production, and maintain calcium balance. But when they’re damaged, these essential functions are disrupted—leading to toxin buildup, fluid retention, and serious complications like high blood pressure, heart disease, or even kidney failure.
The good news? You can reduce your risk by being mindful of certain lifestyle habits. Here are seven common ones that may be quietly putting your kidneys at risk:
1. Overusing Painkillers
Regular use of common over-the-counter anti-inflammatory drugs like ibuprofen and aspirin can harm tiny structures in your kidneys called renal tubules. These tubes help return vital nutrients and fluids to your bloodstream. When damaged, waste builds up and urine flow is affected—especially in older adults or those with underlying conditions.
Tip: If you have chronic kidney disease, avoid these medications unless prescribed. Otherwise, take them at the lowest effective dose and for the shortest time possible.
2. Not Drinking Enough Water
Water helps your kidneys flush out waste. Dehydration concentrates your urine, increasing the risk of kidney stones and urinary tract infections, both of which can damage the kidneys over time.
Tip: Aim for 1.5 to 2 litres (6–8 cups) of water daily—unless advised otherwise by your doctor for conditions like heart or liver disease.
3. Excessive Alcohol Consumption
Too much alcohol can dehydrate the body and raise blood pressure, both of which affect kidney function. Alcohol also burdens the liver, and when the liver is damaged, the kidneys must work harder.
Tip: Stick to the NHS guideline of no more than 14 units of alcohol per week, ideally spread out with several alcohol-free days.
4. Smoking
Smoking doesn’t just harm your heart and lungs—it also directly impacts your kidneys. Chemicals like cadmium in cigarette smoke promote oxidative stress, narrowing blood vessels and damaging their lining, which reduces kidney function. It also increases the risk of kidney-damaging conditions like diabetes and hypertension.
Tip: There’s no safe level of smoking. Get support to quit—it benefits your kidneys and your overall health.
5. Being Overweight
Carrying excess weight, especially around your waist, increases your risk of diabetes and heart disease, both leading causes of kidney damage. Obesity may also directly impair kidney function through changes in fat-related hormones and inflammation.
Tip: Maintain a healthy diet and aim for 30 minutes of aerobic activity five times a week. Even gradual weight loss can help protect your kidneys.
6. Eating Ultra-Processed Foods and Too Much Salt
Ultra-processed foods (UPFs)—like sausages, soft drinks, and packaged snacks—are loaded with salt, sugar, and additives. A U.S. study tracking over 14,000 adults for 24 years found that high UPF consumption was linked to a 24% higher risk of chronic kidney disease.
High salt intake can also strain your kidneys by disrupting the sodium-potassium balance and elevating blood pressure.
Tip: Limit salt to 6 grams (one teaspoon) per day and reduce your intake of processed foods.
7. Poor Sleep Habits
Sleep affects more than just your energy levels. Studies show that sleeping less than six hours or more than ten hours per night can raise the risk of kidney disease.
Tip: Aim for 7 to 9 hours of quality sleep each night. Good sleep supports hormone balance, immune function, and kidney health.
While some kidney risks—like genetics or age—are beyond your control, many harmful habits aren’t. Making small but consistent changes in your daily routine can go a long way in keeping your kidneys healthy for the long haul.