Salty (sodium)-rich foods and meals can cause kidney damage and high blood pressure. Season food with herbs and spices rather than salt. This behavior will eventually enable you to reduce your intake of salt. Your health will benefit from staying hydrated for a variety of reasons, but the kidneys benefit the most. Drinking plenty of water makes it easier for your kidneys to eliminate toxins and sodium from your body. One of the best strategies to avoid kidney stones is to drink enough water. An ideal daily water intake for an adult is between 1.5 and 2 liters. When someone drinks more than four alcoholic drinks in a day, this is called binge drinking or excessive drinking. Drinking heavily on a regular basis has been shown to increase the risk of chronic renal disease. Regular drinkers who also smoke have a higher risk of renal issues. To avoid developing kidney issues in the future, keep your daily alcohol intake to no more than four drinks. Our bodies depend heavily on the kidneys to keep them healthy and happy. The methods listed above are how you can begin and continue to help them. We are all aware that it is bad for your heart. However, you might be unaware of how smoking affects your kidneys. Protein in the urine, a symptom of damaged kidneys, is more prevalent in smokers.