Stay Well Hydrated – Why it matters: Water helps flush out toxins and waste through urine. – How much: Aim for 7–8 glasses (2–3 liters) of water daily

Limit Salt Intake – Why it matters: Excess salt increases blood pressure, which can strain the kidneys. – Tip: Avoid processed foods and use herbs/spices instead of salt for flavor.

Maintain a Healthy Weight – Why it matters: Obesity raises the risk of diabetes and high blood pressure, both major causes of kidney disease. – Tip: Include regular exercise (30 minutes a day) and eat a balanced diet.

Avoid Smoking & Limit Alcohol – Why it matters: Smoking reduces blood flow to the kidneys; alcohol overuse can damage kidney tissue. – Tip: Quit smoking and keep alcohol intake moderate or minimal.

Monitor Blood Sugar & Blood Pressure – Why it matters: Diabetes and hypertension are leading causes of kidney damage. – Tip: Get regular checkups, especially if you have a family history of kidney disease.