Salty Snacks, Summer, and Your Kidney Health: What You Need to Know

Summer brings to mind picnics, barbecues, and relaxing days at the beach. While salty snacks are a common staple during these outings, it’s important to remember that consuming too much sodium can increase your chances of forming kidney stones.

How Sodium Affects Kidney Stone Risk

When you eat foods high in salt, your body excretes more calcium in your urine. This extra calcium can combine with other substances to form kidney stones—hard, painful mineral deposits that can cause significant discomfort and require medical treatment. Overconsumption of salt is a leading dietary risk for kidney stones because it raises urinary calcium levels¹.

The Hidden Sources of Sodium

It’s not just the saltshaker you need to watch out for. Most sodium in our diets comes from processed foods, restaurant meals, and packaged snacks. Even foods that don’t taste particularly salty can be high in sodium, it’s important to check nutrition labels and opt for low-sodium or fresh alternatives whenever possible^2,3.

How Much Sodium Is Too Much?

Experts recommend limiting sodium intake to 2,000 -2,500 mg per day to help prevent kidney stones. If you’ve had kidney stones in the past, your doctor may suggest even stricter limits. Reducing sodium not only lowers your risk of stones but also supports overall kidney health³.

Hydration Is Key

Balancing salty snacks with plenty of water is one of the best ways to protect your kidneys—especially in the heat of summer. Staying well hydrated helps dilute your urine, making it less likely for stones to form. Aim to drink enough fluids to produce about 2 liters (half a gallon) of urine each day; your urine should be nearly colorless¹.

Fresh Fruits for Kidney Health

In addition to water, fresh fruits like watermelon are a great summer choice. Watermelon is hydrating and naturally low in sodium, making it a smart snack for supporting kidney function. Fruits also provide potassium and other nutrients that help balance your body’s minerals⁴.

Tips for a Kidney-Friendly Summer:

• Choose fresh, whole foods over processed snacks.
• Check labels for sodium content and opt for low-salt options.
• Drink plenty of water throughout the day, especially when outdoors.
• Snack on hydrating fruits like watermelon, berries, and oranges.
• Limit salty treats to occasional indulgences, not daily habits.

Enjoy your summer and keep your kidneys healthy, by making mindful choices about what you eat and drink. For more information on kidney stone prevention, consult your healthcare provider.

References

1. Chesapeake Urology. Kidney Stones: Causes, Symptoms, and Prevention. Accessed July 2025.
2. Centers for Disease Control and Prevention. Sodium and Food Sources. Accessed July 2025.
3. National Kidney Foundation. Kidney Stones Prevention. Accessed July 2025.
4. Harvard T.H. Chan School of Public Health. Kidney Stones and Diet. Accessed July 2025.