Summers in Maine are truly remarkable: sun-filled days on the water, from Machias to Moosehead, spectacular hikes on Katahdin or day trips to favorite local trails, and family-friendly festivals and fairs celebrating seafood, agriculture, and more, from Presque Isle to Portland. It’s a great time to enjoy all that the Pine Tree State has to offer, but rising temperatures and lots of physical activity raise your risk for a medical condition that can leave you doubled over in pain this summer: kidney stones.
As the weather heats up, you may lose more fluids through sweating, especially as your activity level increases. If you do not drink enough to make up for the fluid lost, your urine becomes more concentrated, and salts and minerals can stick together and form stones.
“A good first step to preventing kidney stones is to drink enough water. If your urine is dark yellow or amber, you may need to hydrate,” says Brenden Magnan, MD, urologist, Northern Light Urology. “Urinating less than usual, feeling very thirsty, and experiencing fatigue or dizziness are other possible signs of dehydration. If you have any of these symptoms, it’s time to hydrate.”
According to Dr. Magnan, eating plenty of fruits and vegetables, watching your salt intake, consuming enough calcium, and limiting animal protein can also reduce your risk. Foods that are high in a plant-based compound called oxalates, such as spinach, nuts, chocolate, and sweet potato can also increase your risk, but these foods have health benefits, too. Magnan recommends talking to your primary care provider before making changes to your diet.
Tips to stay hydrated in the summer include:
- Sip regularly. Carry a water bottle and drink small amounts throughout the day.
- Drink before you’re thirsty. If you wait until you’re thirsty to drink water, you may already be starting to dehydrate.
- Drink more if you are active. As your activity level increases, your water intake should increase too.
- Choose water. It’s a better choice than sugary drinks, alcoholic beverages, caffeinated drinks, and energy drinks.
- Eat more fruits and vegetables. Watermelon, berries, cucumbers, tomatoes, and other fresh produce contain lots of water.
While you can’t eliminate the risk of developing stones, a few simple steps can swing the odds in your favor. If you notice signs of kidney stones, contact your provider. You may be referred to a urologist to discuss pain relief, treatment options, and a plan for preventing stones in the future.