Kidneys play a vital role in keeping the body healthy. They filter waste from the blood, regulate fluid balance, control blood pressure, and support overall metabolic function. Yet kidney disease is increasing worldwide, and doctors say lifestyle choices—especially what people drink every day—may be part of the problem. While no single beverage causes kidney disease on its own, medical experts warn that certain commonly consumed drinks can put long-term stress on the kidneys when consumed frequently or in excess.

Here are four common beverages doctors say could be harming your kidneys if you are not careful.

1. Sugary Soft Drinks

Regular consumption of sugary sodas is one of the most frequently cited concerns for kidney health. These drinks are high in added sugars, particularly fructose, which has been linked to increased risk of kidney stones and chronic kidney disease. Studies suggest that people who drink multiple sugary sodas per day are more likely to develop kidney problems over time.

In addition to sugar, many soft drinks—especially colas—contain phosphoric acid. Excess phosphorus can interfere with calcium balance and place extra strain on the kidneys, particularly in people with existing kidney issues. Doctors recommend limiting sugary soft drinks and choosing water or unsweetened alternatives instead.

2. Artificially Sweetened Beverages

Many people switch to diet sodas or artificially sweetened drinks believing they are a healthier choice. However, some research suggests that excessive consumption of artificial sweeteners may still affect kidney function. While the evidence is not conclusive, studies have observed associations between frequent diet soda intake and declining kidney filtration rates.

Doctors emphasize moderation. An occasional diet drink is unlikely to cause harm, but relying on artificially sweetened beverages daily may not be kidney-friendly in the long run.

3. Energy Drinks

Energy drinks have surged in popularity, especially among young adults. These beverages often contain high levels of caffeine, sugar, sodium, and other stimulants. Excessive caffeine can lead to dehydration, which forces the kidneys to work harder. Some energy drinks also contain additives that may raise blood pressure, a major risk factor for kidney disease.

Doctors warn that frequent energy drink consumption can contribute to kidney stress, especially when combined with poor hydration, intense physical activity, or existing health conditions. Water remains the safest and most effective way to stay hydrated.

4. Excessive Alcohol

Alcohol is another common beverage that can negatively impact kidney health when consumed excessively. Alcohol acts as a diuretic, increasing urine production and leading to dehydration. Chronic heavy drinking can raise blood pressure and damage the liver—both of which increase the risk of kidney disease.

Occasional, moderate alcohol consumption may be tolerated by healthy individuals, but doctors caution that long-term overuse significantly raises the risk of kidney injury and other serious health problems.

Why the Kidneys Are Vulnerable

The kidneys filter roughly 120 to 150 quarts of blood every day. When beverages high in sugar, chemicals, or stimulants are consumed regularly, the kidneys must work harder to maintain balance. Over time, this extra workload may contribute to inflammation, reduced kidney function, or chronic disease—especially in people with diabetes, high blood pressure, or a family history of kidney problems.

What Doctors Recommend Instead

Doctors consistently recommend water as the best beverage for kidney health. Herbal teas, diluted natural juices, and low-fat milk may also be appropriate in moderation, depending on individual health needs. Reading labels, limiting processed drinks, and staying well hydrated throughout the day can make a meaningful difference.

It’s also important to remember that kidney disease often develops silently. Symptoms may not appear until significant damage has occurred. Regular health checkups, blood pressure monitoring, and blood and urine tests can help detect problems early.