3 Things You Can Do Now for Better Kidney Health

Medically Reviewed by: Michael Duffy, DO

Every March, we shine a spotlight on kidney health for National Kidney Month; a time to raise awareness and help everyone take better care of these vital organs! Your kidneys work hard every day to keep your body in balance—filtering waste, regulating fluid levels, and supporting overall health. But are you doing enough to take care of them? The National Kidney Foundation reports that about 1 in 7 adults in the United States have kidney disease (CKD). About 90% of adults with CKD do not know they have it! Protecting your kidneys doesn’t require drastic changes; small, consistent habits can make a big difference. Here are three simple things you can start doing today to support better kidney health.

1. Stay Hydrated—But Find the Right Balance

Drinking enough water is one of the easiest ways to support kidney function. Proper hydration helps your kidneys flush out toxins and prevent kidney stones. However, more isn’t always better—over hydration can strain your kidneys, especially if you have certain health conditions. A good rule of thumb? Aim for about 8–10 cups of water per day, adjusting based on activity level and climate. If you're unsure about your ideal intake, check with your doctor.

2. Eat Well and Stay Active for Your Kidneys

Your diet and lifestyle play a major role in kidney health. Reduce excess sodium, processed foods, and sugary drinks, which can contribute to kidney strain and high blood pressure. Instead, focus on:

• Leafy greens & berries – Packed with antioxidants that reduce inflammation
• Fatty fish (like salmon) – Rich in omega-3s, which support kidney and heart health
• Hydrating fruits (like watermelon & oranges) – Help maintain fluid balance naturally

Along with a balanced diet, maintaining a healthy weight, and engaging in regular exercise, even just 30 minutes of movement a day, can help lower blood pressure, improve circulation, and reduce the risk of kidney disease.

3. Know the Warning Signs

Kidney disease often progresses silently, but there are signs that may indicate a problem. Pay attention to:

• Feeling unnusally tired or weak
• Changes in urination, including frequency, pain, or foaminess
• Swelling in the face, hands, or feet
• Nausea or trouble concentrating

Because these symptoms can be misleading or mistaken for other issues, regular check-ups, and lab work are crucial for early detection. Catching kidney disease early can make all the difference in protecting long-term health.

Understanding your risk factors for kidney disease is the first step toward protecting your health. Take a minute to complete the Kidney Risk Quiz from the National Kidney Foundation —a quick and easy way to assess where you stand and take action early.

Take Charge of Your Kidney Health Today

Your kidneys work around the clock for you, so we encourage your to give them the care they deserve. Staying hydrated, eating well, and monitoring key health markers are simple but powerful ways to support kidney function. If you have concerns about your kidney health, our team at Connected Health is here to help. Book a consultation today to take proactive steps toward better health!