How Can I Prevent Kidney Stones?

A few daily habits can dramatically reduce your chances of enduring that pain again

Adam Rosenbluth, M.D.,

AARP

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Published April 13, 2026

illustration on a purple background shows an older adult man with an anxious expression, standing over an open toilet while leaning forward in discomfort

James Yates

Can I reduce my chances of getting another kidney stone?

Kidney stones are one of those conditions I’d love for my patients never to experience. But it sounds like you’ve already had one, and you probably know how excruciating the pain can be. So you might be happy to know that in most cases, kidney stones are preventable, even if you’ve had one before.

The National Kidney Foundation estimates that about 1 in 10 people will develop a kidney stone at some point in their lives. As we get older, the risk increases, and men are a little more likely than women to get one. That doesn’t mean you should be discouraged. Simple lifestyle changes really make a difference, especially when it comes to preventing new stones from forming.

Where should we start?

One word: hydration. If you don’t drink enough, your urine becomes concentrated, and the minerals and crystals floating around move closer together. This makes it more likely they’ll clump and form a stone. On the other hand, if you are well hydrated, those particles stay diluted and are less likely to stick. My advice is simple. Drink enough so your urine is pale yellow to almost clear. Most people should try to drink about 2 to 3 liters of fluid a day (roughly 8 to 12 cups) or more, depending on their size and activity level.

Next, let’s talk about salt. Many people know that sodium raises blood pressure. Fewer realize that high sodium intake also increases the amount of calcium excreted in the urine. More calcium in the urine means a higher risk of forming calcium-based stones. My advice is to avoid added salt, and be mindful of processed foods such as canned soups, fast food, deli meats and salty snacks. A good target is no more than 2,300 milligrams of salt a day, with an optimal goal of no more than 1,500 milligrams of salt a day for most people.

That brings us to calcium. There’s a persistent myth that consuming calcium causes kidney stones. Not true. In fact, getting adequate calcium from food, about 1,000 to 1,200 milligrams a day for most adults, can actually help prevent stones. What we want to avoid are unnecessary high-dose calcium supplements, unless there’s a specific medical reason for them.

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Oxalate, an organic acid found in certain foods such as spinach, beets, rhubarb, nuts, chocolate and black tea, also contributes to stone formation. If you’ve been diagnosed with calcium oxalate stones, which are the most common type, then being moderate with those foods may help. But here’s the key: High-oxalate foods alone aren’t usually the problem. It’s high oxalate plus concentrated urine. That’s why, again, hydration is so important.

Animal protein is another factor. Diets rich in red meat, poultry, seafood and especially processed meats like salami and bologna can increase stone risk. These foods raise uric acid levels and reduce protective substances in the urine. I generally recommend limiting animal protein to about 6 to 8 ounces of meat per day, and eating more plant-based proteins such as beans and lentils.

Adding citrate can be protective. Citrate helps prevent crystals from sticking together. A simple home strategy is adding fresh lemon or lime juice to your water. Some people with recurring stones may benefit from prescription potassium citrate, but that’s something to discuss with your doctor.

More from Dr. Adam

If you already have a stone, it’s worth trying to catch it as it passes. Yes, even if that means urinating through a strainer. You can buy an inexpensive urinary strainer at a pharmacy; Amazon also sells several varieties. Once the stone is analyzed, your doctor will customize a prevention plan. Not all stones are the same. Less common uric acid stones, often associated with gout, may require specific medication. If you’ve had more than one stone, a 24-hour urine test is another way to give your doctor valuable information about what’s driving your risk.

The bottom line is that kidney stones don’t just happen. Small daily habits — more water, less salt, balanced meals — can spare you significant pain down the road.

And trust me, that’s one health goal worth pursuing.

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