How to Prevent Kidney Stones

Kidney stones can bring your day to a sudden stop. They cause sharp pain and often return if you don’t take steps to prevent them. The good news is that a few small, consistent habits can significantly lower your risk. 

At Covenant Health, our team helps patients prevent and treat kidney stones every day, and simple lifestyle changes are often the first step. 

What Kidney Stones Are and Why Prevention Matters 

Kidney stones form when minerals and salts in your urine stick together and harden. This happens more easily when you aren’t drinking enough water, which makes your urine more concentrated. About 1 in 10 people will experience a kidney stone at least once in their life. People who have had a kidney stone once are more likely to get kidney stones again. 

“Just as it is with many other common diseases, prevention is key,” says Georganna Starnes, MD, with Covenant Health Hamblen Primary Care. “Taking small steps to improve your overall health through diet and exercise modification along with proper hydration can significantly reduce your risk of developing kidney stones.” 

The Most Important Step: Drink More Water 

Staying well hydrated is the most effective way to prevent kidney stones. Try to drink enough water throughout the day to support healthy kidney function and maintain consistent hydration. Aim for about 8 to 10 cups of water each day. 

If you exercise, spend time outside in hot weather or sweat more than usual, increase your water intake to make up for what you’re losing and avoid heat stroke. 

Eat Smart to Protect Your Kidneys 

What you eat can play a major role in preventing stones. Maintain a healthy diet full of whole foods. 

Eat calcium rich foods 

It’s a common myth that you should avoid calcium, but dietary calcium actually helps reduce your risk. It binds to oxalate in your digestive system, so less of it reaches your kidneys. 

Reduce sodium 

Too much salt increases the amount of calcium in your urine, which can lead to stones. Choosing lower sodium options can make a real difference. 

Add more fruits and vegetables 

Eating at least five servings a day supports kidney health and helps lower risks. 

Covenant Health’s primary care clinicians can work with you to create a simple, realistic eating plan that fits your lifestyle. 

Maintain a Healthy Weight 

Being overweight can increase the likelihood of developing kidney stones. Gradual weight management supports long-term kidney health, and Covenant Health’s wellness teams offer tools, encouragement and support to help you take sustainable steps. 

When to Seek Care 

Sharp pain in your back or side, blood in your urine, nausea or vomiting may be signs of a kidney stone. Covenant Health provides quick access to imaging, diagnosis and treatment through our emergency departments and urgent care locations. Our caring staff will guide you every step of the way. 

Covenant Health: Your Partner in Prevention 

From preventive care to advanced urology services, Covenant Health is your trusted, local partner in kidney health. Our experts give you the knowledge and support you need to prevent stones and stay well. 

If you’re ready to take charge of your kidney health, schedule an appointment with a Covenant Health provider today. Learn more about our comprehensive kidney services.