Kidney stones are a painful condition that affects millions of people around the world.

These hard deposits form in the kidneys when certain substances, like calcium, oxalate, or uric acid, build up in the urine and form crystals.

Once you've had kidney stones, there's a higher chance of getting them again. Luckily, research shows there are effective ways to lower your risk and keep these painful stones from coming back.

One of the most important steps in preventing kidney stones is staying hydrated. Drinking enough water helps dilute the substances in urine that lead to stone formation.

Research published in The New England Journal of Medicine found that people who drank more fluids had a significantly lower risk of developing kidney stones compared to those who stayed less hydrated.

Experts recommend drinking at least 8 to 12 cups of water daily, but you may need even more if you live in a hot climate or sweat a lot. If plain water gets boring, try adding a splash of lemon juice, as lemons contain citrate, a compound that can prevent crystals from forming.

Your diet also plays a major role in kidney stone prevention. Many people think they should avoid calcium to reduce their risk, but studies show the opposite is true.

Calcium from food can actually bind to oxalate in the digestive system and prevent it from forming stones in the kidneys. Dairy products like milk, yogurt, and cheese are good sources of calcium, and eating them in moderation can help.

On the other hand, calcium supplements may increase the risk, so it's best to get calcium from your diet unless a doctor advises otherwise.

Another dietary factor is reducing your intake of high-oxalate foods. Spinach, beets, chocolate, and nuts are rich in oxalates, which can combine with calcium to form stones.

While you don't need to cut these foods out completely, eating them in smaller amounts and pairing them with calcium-rich foods can minimize the risk.

Research has shown that limiting oxalate intake in at-risk individuals can significantly lower the likelihood of stones.

Salt is another culprit. A high-sodium diet can lead to more calcium being excreted in the urine, increasing the chances of stone formation. Cutting back on salty snacks, processed foods, and adding less salt to your meals can help.

Studies have found that people who follow a low-sodium diet have a lower risk of recurring kidney stones. Aim for less than 2,300 milligrams of sodium per day, or even less if you're prone to stones.

Protein intake is also worth considering, especially animal proteins like red meat, eggs, and seafood. These foods can increase levels of uric acid, another substance that contributes to kidney stones.

Swapping some animal proteins for plant-based options like beans, lentils, and tofu can reduce your risk. Research from Clinical Journal of the American Society of Nephrology suggests that a balanced diet with moderate protein intake is best for stone prevention.

For some people, certain beverages can also play a role. Sugar-sweetened drinks like sodas, especially those with high-fructose corn syrup, have been linked to a higher risk of kidney stones.

Opting for water, herbal teas, or citrus-based drinks can be a healthier choice. Additionally, caffeine in moderate amounts may help reduce the risk of stones by increasing urine flow, as long as you don't overdo it.

Lifestyle habits like maintaining a healthy weight and staying active can also reduce your risk. Obesity has been linked to a higher likelihood of kidney stones, and even small weight loss can make a difference.

Regular exercise improves overall kidney function and helps balance the substances in your urine.

If you've had kidney stones before, it's important to talk to a doctor who may recommend additional strategies, like medications or testing to identify the specific type of stones you're prone to.

Preventing kidney stones takes some effort, but with simple changes like drinking more water, eating a balanced diet, and reducing salt and sugar, you can lower your risk and protect yourself from the pain and discomfort of future stones.

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