If you want to protect your kidneys — as precious as gold — change these 5 harmful habits as soon as possible.

1. Consuming too much protein

Taking in excessive protein is often seen as a “healthy” habit, but it can actually harm your kidneys. This is especially common among people who exercise at high intensity.

Eating or drinking double or triple the recommended amount of protein will not help build more muscle — it only makes your kidneys work harder.

A 2020 study published in the Journal of the American Society of Nephrology (JASN) showed a link between high-protein diets and an increased risk of newly developed chronic kidney disease, since the kidneys are responsible for filtering protein from the blood. Over time, this added strain can cause serious problems.

Tim Pflederer, a nephrologist and medical director at Evergreen Nephrology, added that animal-based proteins are particularly risky for people with chronic kidney disease.

Of course, eliminating protein completely from your diet is counterproductive. That’s why experts recommend shifting from animal protein to plant-based protein sources such as beans, soy, nuts, and whole grains like quinoa and lentils.

Experts advise monitoring your protein intake — ideally 0.8–1 gram per kilogram of body weight daily, unless otherwise directed by a doctor.

2. Overusing supplements

Doctors warn that certain dietary supplements, especially in high doses, can damage the kidneys.

Turmeric, high doses of vitamin C, and calcium can all contribute to kidney stones, while vitamin D can pose risks for people with chronic kidney disease.

Potassium supplements can also be dangerous for CKD patients, including those on dialysis, who need to carefully monitor potassium intake to prevent dangerous buildup in the blood.

Supplements aren’t inherently bad. But before taking any, you should always consult a doctor to understand potential side effects or drug interactions.

3. Drinking detox teas

Detox teas are marketed as products that flush toxins and excess waste from the body while promoting weight loss. However, they can be harmful to the kidneys.

For one, many contain diuretics that increase urine output, leading to rapid “weight loss.” This can cause dehydration and electrolyte imbalance — both of which place extra stress on the kidneys.

Detox teas also often include unregulated herbal ingredients that may harm kidney function.

The best “detox” is simply supporting your kidneys’ natural function by eating fiber-rich foods and staying hydrated.

4. Drinking too much water

Yes, it’s possible to overdo it, especially when consuming large amounts of water in a short time.

The kidneys are responsible for balancing water and electrolytes (like sodium) in the body, but they can only process about 0.8–1 liter per hour. Drinking faster than this can dilute the blood’s electrolytes.

Sodium regulates fluid balance inside and outside cells, and too little of it can cause swelling, affecting different organs, including the brain. In rare cases, this can trigger serious, even life-threatening, symptoms.

A simple rule of thumb: drink water when you’re thirsty. Pale yellow urine is a good indicator that you’re well-hydrated.

5. Overusing painkillers

Nonsteroidal anti-inflammatory drugs (NSAIDs) such as aspirin, ibuprofen (Advil, Motrin), and naproxen (Aleve) are common over-the-counter medicines for pain, fever, and inflammation.

Because they’re easy to get, many people overuse them — but abusing painkillers is “the fastest route to kidney failure.”

These drugs reduce blood flow to the kidneys, weakening their filtering ability over time. This can lead to kidney damage if taken long-term, even at low doses.

Some people have even developed acute kidney injury after taking just two Advil tablets a day for three weeks.

Only take painkillers when absolutely necessary. For everyday aches, try stretching, getting enough rest, hydrating, or using ice and heat packs, which can be remarkably effective without harming the kidneys.

Don’t forget kidney checkups

Chronic kidney disease can often be detected early with simple blood and urine tests. These tests can identify damage before it worsens, allowing preventive steps to avoid severe complications like kidney failure, which may require dialysis or a transplant.

To maintain kidney health, avoid smoking and stimulants, maintain a healthy weight, exercise regularly, monitor sodium intake, and keep an eye on blood pressure.