:max_bytes(150000):strip_icc():format(jpeg)/Health-GettyImages-114452963-203203b1deb246138a9bafc78e710b9b.png "Aerial view of assorted mugs and cups filled with coffee, tea, water, and milk.")
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- Maintaining normal blood sugar and blood pressure levels is essential for kidney health.
- Low- or no-sugar drinks like tea, water, or coffee support hydration and cardiometabolic health to help protect the kidneys.
- On the other hand, it’s best to avoid sugary coffee or tea drinks, energy drinks, or sodas in the morning.
Your kidneys help remove waste and fluid from your body. In some cases, high blood pressure or high blood sugar can damage the kidneys' ability to do their job. So if you're looking to start your day with a drink that boosts your kidney health, try choosing from these seven that support hydration, stable blood sugar, and better heart health.
If you have chronic kidney disease, your fluid and nutrient needs may be individualized. Check with your doctor or dietitian before making changes to your fluid intake.
1. Water
Water is crucial for maintaining your overall health—it's also necessary for your kidneys to work and filter waste properly. Drinking water dilutes your urine (makes it more clear) and suppresses a hormone that, when chronically elevated, has been linked to poor kidney function.
Additionally, water supports hydration without impacting blood sugar, unlike sugar-sweetened beverages, which have links to two risk factors for chronic kidney disease: type 2 diabetes and cardiovascular disease.
2. Coffee
Coffee can be included in your kidney-supportive morning routine, as long as you skip the syrups or large amounts of added sugar. In fact, studies have linked coffee and caffeine consumption to lower odds of developing chronic kidney disease.
Though moderate caffeine intake is generally considered safe for most adults, keep in mind that excessive caffeine consumption may raise blood pressure in some people. Long-term high blood pressure can damage blood vessels in the kidneys.
A brewed 8-ounce cup of coffee contains about 95 milligrams of caffeine, and the Food and Drug Administration (FDA) recommends no more than 400 milligrams of caffeine per day.
3. Green Tea
Unsweetened green tea is a great beverage for your heart health, which also makes it a great choice for kidney health.
Not only is green tea hydrating, but it also provides beneficial plant compounds called polyphenols. One group in particular, catechins, has antioxidant and anti-inflammatory properties that may support healthy blood vessel function. This can be helpful for both heart and kidney health.
Green tea contains around 29 milligrams of caffeine per cup, significantly less than coffee, so it may be a good morning beverage for people who are more sensitive to caffeine.
4. Black Tea
Black tea is hydrating and contains flavonoids, which are antioxidant plant compounds linked to better heart and kidney health.
A 2023 study found that people who drank tea had a lower risk of developing acute kidney injury—specifically, the greatest benefit was seen around 3.5 cups per day. However, the study was observational, so it doesn't necessarily prove that tea itself caused the benefit.
Research also suggests that black tea consumption is linked to lower blood pressure, which helps keep the kidneys functioning properly.
Black tea contains about 47 milligrams of caffeine per cup, placing it between green tea and coffee on the caffeine content spectrum. Drinking it earlier in the day may be especially helpful if you're sensitive to caffeine.
5. Unsweetened Smoothies
A smoothie can support kidney health indirectly by helping you build a fiber-rich breakfast.
Research suggests diets high in fiber are associated with a lower risk of developing chronic kidney disease. Fiber-rich foods, including berries, avocados, dates, chia seeds, and flaxseeds, can also support healthier blood pressure and cholesterol levels.
If you want to start your morning with a smoothie, try to make your own with whole foods like fruits, vegetables, and seeds, rather than buying a packaged one at the store. These premade smoothies may be high in added sugars or ultra-processed ingredients.
6. Unsweetened Soy Milk
Starting your day with unsweetened soy milk may be another way to support your kidney health.
Soy milk is rich in plant-based protein, which helps you feel full for longer. That greater fullness can help you manage your weight, which is a key way to help prevent chronic kidney disease. In general, research shows that a high intake of plant-based protein may lower chronic kidney disease risk by 23%.
Soy milk also contains isoflavones—these are plant compounds that may support heart health.
For people who already have kidney disease, it's important to talk to your doctor before adding soy milk to your diet. This beverage contains potassium and phosphorus, which may not be safe depending on your kidney function.
7. Kefir
Kefir is a yogurt-like beverage that contains protein, calcium, and healthy bacteria called probiotics.
Research suggests fermented foods and beverages like kefir may support a healthier gut microbiome, the collection of microbes that live in the digestive tract.
Scientists are interested in the connection between gut and kidney health, sometimes called the “gut-kidney axis.” Imbalances in gut bacteria may play a role in inflammation and the production of compounds that can negatively affect kidney health.
For now, research has found that greater consumption of yogurt, probiotics, or other foods containing live microorganisms has been associated with lower odds of chronic kidney disease.
Drinks To Limit for Kidney Health
Research suggests regularly drinking sugar-sweetened beverages is associated with a higher risk of chronic kidney disease. Try to keep the following drinks to a minimum to reduce the risk of kidney problems:
- Soda, juice, and other sugar-sweetened beverages
- Sweetened tea and coffee drinks
- Energy drinks
- Smoothie drinks with added sugar or lots of juice
