Many people often warn each other not to eat ice or drink iced water in the summer because they fear sore throats, tooth sensitivity, or digestive problems. However, compared with overconsuming so-called “miracle summer drinks,” the habit of eating ice is actually much less harmful and far less damaging to the kidneys.



Kidney failure: a silent killer

According to statistics from the World Health Organization (WHO), kidney failure is one of the most dangerous “silent killers,” causing about 4,000 deaths every day worldwide. The kidneys act as the body’s blood-filtering and toxin-removing factory. In summer, the body loses a lot of water through sweat, and if we constantly consume the wrong kinds of cooling drinks, this factory becomes overloaded, causing acute damage to the kidney filters (glomeruli) and accelerating kidney failure.

4 types of drinks that can easily lead to kidney failure if consumed excessively

It’s true that in summer the body—and especially the kidneys—needs more fluids. But that does not mean you can drink anything freely. Overusing the following four types of drinks, especially replacing plain water with them, can directly attack and exhaust your kidney cells.

1. Carbonated soft drinks and sugary beverages

Soft drinks contain very high amounts of fructose and phosphate compounds. When they enter the body, high phosphate levels reduce calcium in the blood, forcing the body to pull calcium from the bones. This disrupts the calcium-phosphorus balance and puts enormous pressure on the kidney’s filtering cells, causing them to age and die prematurely.At the same time, fructose metabolism in the liver increases the production of uric acid. High uric acid levels can form sharp urate crystals that deposit in the kidneys, causing chronic interstitial nephritis, glomerular scarring, and eventually kidney failure.To protect your kidneys, limit sugary soft drinks to no more than 250 ml per week. Never use them as a substitute for water.



2. Strong tea and concentrated coffee

Many people enjoy strong iced tea to cool down and stay alert. However, the high caffeine content in strong tea and coffee increases heart rate and constricts blood vessels, sharply raising blood pressure in the kidney filters and forcing the kidneys to work harder continuously.More dangerously, strong tea contains large amounts of oxalic acid. As oxalic acid passes through the urinary tract, it quickly binds with calcium to form calcium oxalate stones. These stones can block tiny kidney tubules, cause urine backup and infections, and silently damage kidney tissue over time.

3. Beer and alcoholic drinks

Many people drink cold beer to “beat the heat” in summer. Alcohol (ethanol) suppresses the antidiuretic hormone (ADH), causing the kidneys to excrete more water and leading to serious dehydration. The blood becomes more concentrated, blood pressure rises, and the tiny blood vessels that nourish the kidneys are directly damaged.Drinking too much alcohol in hot weather can also trigger acute rhabdomyolysis, a condition in which damaged muscle cells release large amounts of myoglobin into the bloodstream. This protein can clog the kidneys’ filtering tubules and cause acute kidney failure after just a few heavy drinking sessions.Experts recommend that if alcohol must be consumed, men should limit intake to 330 ml of beer (one can) or 30 ml of spirits per day, while women should consume half that amount.



4. Energy drinks and electrolyte drinks

Energy drinks and electrolyte beverages contain high concentrations of sodium, potassium, and minerals. Many people who only do light exercise or spend a short time in the sun still overuse these drinks, leading to excessive salt intake.When sodium and potassium levels in the blood become too high, the kidneys must work overtime to filter and remove the excess minerals to maintain balance. This constant overload exhausts the kidney tubule cells, impairs their natural filtering function, and can lead to acute tubular necrosis.These drinks should only be used after intense exercise or heavy sweating for more than one hour, with a maximum of 350–500 ml. Do not drink them daily like regular soft drinks.

Golden rules for drinking water in summer to protect your kidneys
• Drink proactively

Don’t wait until you feel thirsty. By the time thirst appears, the body is already entering a state of dehydration, urine becomes concentrated, and toxins can accumulate and harm the kidneys. Sip water regularly throughout the day.

• Drink enough water

Aim for 1.5–2.5 liters of plain water per day. If you work outdoors in hot weather, add about 500 ml more.

• Drink the right way

Drink small sips evenly throughout the day. Avoid drinking more than 500 ml at once, as this can suddenly overload the cardiovascular system and kidneys.

• Choose cool plain water

Room-temperature or mildly cool water is the best fluid for the body. Avoid drinking extremely cold or iced water, especially immediately after being in the hot sun, exercising intensely, or when you are severely thirsty, as it can be harmful.

Don’t forget regular kidney checkups

In addition, every 6 months, you should have a urine test and kidney function check, especially if you have underlying conditions such as high blood pressure or diabetes. Early detection of kidney damage allows timely treatment and better protection of kidney health.