Kidney stones are formed from crystals of various substances found in urine. When the body lacks fluids, urine becomes more concentrated, making it easier for calcium, oxalates, phosphates, uric acid, and other substances to form crystals, which can eventually develop into stones, as reported by Verywell Health. ## How Much to Drink To prevent stone formation, experts recommend consuming about **2.5–3 liters of fluid per day**. This is approximately 10.5–12.5 cups. This amount of fluid allows the body to produce about 2–2.5 liters of urine per day. Studies show that such a volume of urine is associated with a lower likelihood of stone recurrence. However, the amount of fluid consumed and the volume of urine do not match. The body loses some water through sweat and breathing. Therefore, the need for fluids may increase in hot weather, during physical activity, and with intense sweating. ## Why Water is So Important for the Kidneys The more fluid that enters the body within reasonable limits, the more urine is produced, and the lower the concentration of substances capable of forming stones. With dehydration, the opposite occurs: urine volume decreases, it becomes more concentrated, and minerals find it easier to bond together, first forming crystals and then stones. This is why adequate water intake is considered one of the most important measures for preventing kidney stones. In addition to water, the total fluid intake includes tea, coffee, milk, juices, broths, and other beverages. However, experts recommend primarily focusing on water. ## What are Kidney Stones Stones are solid formations made up of tiny crystals. They can be located directly in the kidney or ureter, and a person can have either one or multiple stones at the same time. There are different types of stones, and the reasons for their formation vary. For example, calcium or oxalate stones can occur when the concentration of the respective substances in urine becomes too high. Minerals bond together, forming crystals that can grow over weeks or months. ## Not Just Water: What Else Helps Reduce the Risk To prevent stones, it is important to maintain a normal body weight and exercise regularly. It is advisable to monitor salt intake — limiting consumption to about **2300 mg of sodium per day** is recommended. Depending on the type of stones, it may be necessary to adjust the amount of calcium, oxalates, and animal protein in the diet. However, one should not excessively restrict calcium on their own: dietary considerations for those already having kidney stones are best discussed with a doctor, as recommendations depend on the composition of the stones. ## How to Train Yourself to Drink More You can start with a simple rule — drink a glass of water after waking up. Keeping a bottle or glass of water in sight and regularly sipping small amounts throughout the day, including during meals, is beneficial. If plain water becomes boring quickly, you can add flavor using fresh fruits or herbs or add a small amount of juice. The body also receives additional fluids from foods with high water content — for example, melons, cucumbers, and leafy vegetables. The main thing is not to try to drink the daily requirement in one or two sittings. **It is much healthier to distribute fluid intake throughout the day, supporting normal urine production and preventing dehydration.
