Try These Beverages To Support Kidney Health If You're Bored With Plain Old Water

Many of your organs give you warning signs when something's off. You can feel the effects of too much fried, fatty, or spicy food in your stomach. Your gut will let you know when you're not getting enough fiber. But with your kidneys, the signs are a little more subtle. Since they work hard to filter toxins and waste from your blood, kidney problems can show up as muscle cramps, swelling in your hands or feet, or even itchy skin.

Healthy kidneys need plenty of water to flush out toxins, keep your blood pressure in check, and help prevent kidney stones and urinary tract infections (UTIs). The problem is, plain water can feel a little boring if you're used to sweet, sour, or savory flavors.

(Read about what you're doing that may be hurting your kidneys.)

One way to make water more interesting is to use a bottle or pitcher with an infuser and add fresh herbs and fruit. Cucumber and mint make a classic spa-water mix, but you can switch things up with cucumber and lemongrass for a different twist. A few basil leaves with strawberries taste great together, or you can try orange slices with a handful of blueberries. If infused water still doesn't do it for you, there are other drinks you can reach for — and a few you might want to skip.

The National Kidney Foundation suggests unsweetened fruit juices to support kidney health. Many store-bought juices are loaded with added sugar, so check the label to make sure you're getting 100% juice without the extra sweeteners. You could also try making your own fruit and vegetable juices at home with a juicer. If you're watching your calories, dilute fruit juice with water for a lighter option.

Milk is another drink that can benefit your kidneys. Cow's milk is rich in protein and calcium for your muscles and bones, and it also provides potassium, which helps control blood pressure. That said, people with kidney disease may need to limit how much they drink because of its potassium and phosphorus content. Unsweetened almond or coconut milk can be a good alternative for hydration, although they don't provide the same protein and calcium as cow's milk.

(Read what foods to eat and avoid for kidney health.)

If you're looking after your kidneys, it may be time to cut back on soda. The added sugar can raise blood sugar, inflammation, and blood pressure, while phosphoric acid may damage the kidneys. Energy drinks aren't much better. They pack added sugar, caffeine, and other additives that place them in the ultraprocessed food category. According to the National Kidney Foundation, ultraprocessed foods are linked to kidney disease. Alcohol can also take a toll by dehydrating you and putting extra strain on your kidneys, so cutting back can make a big difference for your kidney health.