World Kidney Day 2025: 6 simple ways to keep your kidneys health in check

World Kidney Day is observed on the second March of every year to raise awareness on kidney health. Kidneys are critical to the human body’s functioning since they filter blood, eliminate excess fluids and waste, and maintain the balance of various components in the body. Chronic illnesses such as diabetes and heart disease tend to escalate the risk of kidney damage. 

Estimates indicate that approximately one in three adults suffering from diabetes, along with one in five adults diagnosed with high blood pressure, may develop Chronic Kidney Disease (CKD). Other risk factors are heart disease, obesity, and a positive family history of CKD.

Though many people tend to overlook kidney health, daily lifestyle changes can greatly improve your overall health, provided they are undertaken at the right age. Here are six little but very effective things to do to protect kidney health in your twenties and thirties.

1. Stay hydrated:

Depending on your climate, degree of exercise, and general health, aim for 1.5 to 2 litres of water each day. Maintaining adequate hydration lowers the risk of kidney stones and promotes healthy kidney function.

2. Maintain a balanced diet:

Eat a range of seasonal fruits and vegetables to make sure you're getting the nutrients you need. It's important to limit processed meals, sugar, and salt because these might increase blood pressure and cause renal issues.

3. Exercise regularly:

Walking, cycling, and swimming are examples of physical activities that can help maintain good blood pressure and blood sugar levels. Frequent exercise also helps control weight and lowers the risk of kidney problems associated with obesity.

4. Avoid harmful substances:

Smoking damages blood vessels and increases the risk of kidney cancer. Quit smoking at the earliest. Limit or avoid over-the-counter painkillers, especially if used frequently, as they can harm kidney function over time. Additionally, excessive alcohol consumption can contribute to high blood pressure, further straining your kidneys.

5. Monitor health and manage risk factors:

Track blood pressure, blood sugar, and cholesterol levels regularly. If there is a family history of kidney disease, diabetes, or high blood pressure, consider routine kidney function tests to detect potential issues early.

6. Get tested for CKD:

Early CKD has no signs or symptoms. If you have diabetes or other risk factors, getting tested regularly can help detect kidney disease in its early stages.