Kidney stones are no longer a problem limited to the elderly, with younger people increasingly reporting the condition as well. A common set of questions keeps coming up: does drinking coffee raise the risk of stones, how much water should a person drink daily, and what dietary habits actually matter. Dr Ritika Sharma, senior dietitian and nutrition consultant at Sarvodaya Hospital in Faridabad, has laid out clear answers to these questions.
According to Dr Sharma, coffee is one of the most misunderstood culprits. She notes that drinking very large amounts of coffee can somewhat raise the chance of stone formation, but that risk only applies at unusually high intake levels. A person who drinks around two cups of coffee in a day does not put meaningful strain on the body from that habit alone. In other words, moderate coffee consumption is considered safe, and the real trouble starts only when intake goes well beyond a normal amount.
A healthy daily diet is the strongest safeguard
Dr Sharma says the most effective way to prevent kidney stones is maintaining a balanced, healthy diet throughout the day. That means drinking enough water, including salad regularly, getting adequate protein, and exercising consistently. None of these habits alone makes much difference, but together they play a major role in keeping the kidneys safe. Following this kind of routine daily can substantially lower the chances of developing kidney stones.
Too much salt paired with too little water raises the risk
Dr Sharma explains that excess salt cannot be called the sole, direct cause of kidney stones, but it does have a real effect on the body. Eating too much salt causes the body to retain water, a condition known as water retention, and this can sometimes lead to calcification, which raises the likelihood of stone formation. That is why keeping both salt and water intake balanced matters. Around 5 grams of salt a day, roughly a small teaspoon, is considered sufficient.
At the same time, the body needs at least 2 to 3 litres of water every day, taken consistently. Dr Sharma notes that if someone already has a kidney stone, doctors and dietitians typically recommend drinking as much water as possible so the stone can pass out naturally through urine. However, if the discomfort worsens or other symptoms appear alongside it, consulting a doctor without delay becomes necessary.
Skipping home cooking and a sedentary lifestyle are taking a toll on kidneys
Dr Sharma says kidney-related problems are now showing up across all age groups, and a major reason is the shift in everyday lifestyle. Large numbers of people have all but stopped exercising, and ordering food through apps like Zomato and Swiggy has replaced cooking at home for many. The habit of preparing fresh, hygienic meals at home is steadily declining. Food from outside typically uses excess oil and salt, and the oil used is often not of good quality either. On top of that, regularly eating ready-made items such as Maggi, instant noodles and chips has become increasingly common.
Dr Sharma points out that all these habits combined are becoming a major factor behind rising kidney stone cases. That is why she stresses the need to improve diet and lifestyle in time, so that serious kidney-related problems can be avoided down the road.
