1. Soda
Soda may be refreshing—and even offer a bit of a sugary pick-me-up—but Dr. Pacha warns that this sweet drink, "especially dark-colored sodas," could spell disaster for your kidneys. "They're packed with phosphoric acid which can lead to kidney stones and over time can damage the kidneys," he tells viewers. This is on top of all the risks of sugar, which shouldn't come as a surprise. "The high sugar content can lead to obesity, hypertension, and diabetes. These are three critical negative factors that can affect your kidneys," he notes. As a healthier choice, he suggests choosing sparkling water with lemon or lime, which "gives that fizz without the kidney damaging chemicals." Got it!
2. Energy Drinks & Excessive Coffee
Sorry, caffeine addicts! Dr. Pacha warns against energy drinks and multiple cups of coffee. "High caffeine levels can dehydrate the kidneys and lead to elevated blood pressure," he explains, highlighting that both are risk factors for kidney disease. "Similar to soda, these are loaded with a lot of sugar and chemicals that are damaging to the kidneys," he goes on. This doesn't mean you have to kick your coffee habit altogether, but, as he suggests, "Try to cap it at 2-3 cups a day." Consider high-quality green tea as a replacement, which offers tons of health benefits—or better yet, boost your energy with "movement outside in the sunshine."
3. Sports Drinks
Sports drinks may seem like a healthy choice, especially for the athletically inclined. But don't be duped by marketing. Dr. Pacha says that choices like Gatorade and Powerade are typically packed with kidney-harming ingredients like sugar, artificial sugar, and food dyes—as he puts it, "Clearly not good for your kidneys." Say it ain't so!
4. Smoothies
Smoothies are another option that are often considered healthy. After all, they contain healthy fruit! But Dr. Pacha points out that smoothies typically come with health risks because they oftentimes contain a lot of sugar, "as well as oxalate, which causes kidney stones." He also warns against loading your blender with leafy greens. "A small amount of spinach or kale may be okay for you, but when we’re putting handfuls of spinach and kale in smoothies, we are consuming an amount of oxalates that we’re not even aware of, potentially leading to kidney stones." Good to know!
Bottom Line
All in all, it's best to avoid artificial ingredients and high amounts of sugar if you want to keep your kidneys in good shape—even in drinks that seem like a healthy choice. "Our kidneys thrive on hydration and clean fluids," Dr. Pacha reminds us. "Primarily stick to good old water. You can throw in some herbal teas, some clean coffee, and some other clean drinks." Your body will thank you!