In an Instagram post shared on October 14, Dr Venkatsubramaniam, a urologist, explained the 5 morning habits that you may be unknowingly practising and are harming your kidneys. He included habits like not drinking water after waking up, holding your pee, taking painkillers on an empty stomach, not rehydrating after exercise, and skipping breakfast. Let's find out why you should be avoiding these habits.
5 morning habits that can harm your kidneys
Sharing the list of 5 morning habits that may be harming your kidneys, Dr Venkatsubramaniam wrote, “Your kidneys work all night to keep you healthy — don’t start your day by making their job harder. Small changes in your morning routine can go a long way in protecting your kidneys.”
1. Drink water before your coffee
Dr Venkatsubramaniam warned against not drinking water in the morning. According to him, after a night of mild dehydration, your body and your kidneys are craving water. “Start your day with at least a glass of water rather than choosing coffee or tea,” he suggested.
2. Don’t hold your pee
The urologist warned that after waking up, one shouldn't hold their pee for long and immediately empty the bladder in the morning. He explained that after holding urine overnight, our bladder is already stretched and waiting to be released. “Never hold your pee for too long in the morning, and don't do that throughout the day as well,” he advised.
3. Avoid painkillers on an empty stomach
Thirdly, the urologist advised against taking painkillers on an empty stomach. “Painkillers can harm your kidneys if not taken judiciously, but more so if taken on an empty stomach,” he explained.
4. Rehydrate after exercise
Skipping hydration after intense exercise can be bad for your kidneys. Though morning workouts are an excellent way to energise your day, the urologist advised that it’s equally important to rehydrate after you are done to replenish lost fluids and support recovery.
5. Never skip a healthy breakfast
Lastly, Dr Venkatsubramaniam advised never to skip breakfast. Often, due to our fast-paced lives, we miss eating a healthy breakfast in the morning. However, starting your day with a healthy protein breakfast is always beneficial, the urologist claimed. “By skipping breakfast, one tends to snack on high-salt foods, which are very high in sodium,” he warned.
Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.
This report is based on user-generated content from social media. HT.com has not independently verified the claims and does not endorse them.
Kidneys perform the vital, round-the-clock task of filtering metabolic waste, managing fluid balance, and regulating blood pressure. Because your body naturally dehydrates during sleep, how you treat your body in the opening hours of the day directly impacts renal workload.
Urologists frequently warn against a specific cluster of modern morning habits that, when repeated daily, place chronic stress on these delicate filtration systems.
1. Not Drinking Water Immediately After Waking
During 7 to 8 hours of sleep, your body loses significant moisture through respiration and sweat, causing you to wake up in a state of mild dehydration.
The Kidney Strain: When you skip water in the morning, your blood volume remains low and highly concentrated. Your kidneys must exert immense pressure to filter out metabolic toxins with very little fluid.
The Correction: Before reaching for any other beverage, drink a full glass of plain, room-temperature water to jumpstart blood flow to the kidneys and flush out accumulated cellular waste.
2. Reaching for a Large Cup of Coffee on an Empty Stomach
Starting the day with a massive dose of caffeine before hydrating with water is a double blow to renal health.
The Kidney Strain: Caffeine is a natural diuretic, meaning it prompts your body to excrete fluid, worsening overnight dehydration. Furthermore, caffeine triggers a sharp release of cortisol and adrenaline. This sudden spike stimulates the sympathetic nervous system, causing a temporary but acute rise in blood pressure that puts unnecessary stress on the kidneys' delicate blood vessels (glomeruli).
The Correction: Enjoy your morning coffee, but save it for after you have consumed a glass of water and eaten a light breakfast.
3. Holding in Your First Morning Urine
It is tempting to hit the snooze button or jump straight into morning chores while ignoring the urge to use the restroom.
The Kidney Strain: The bladder is designed to hold urine safely, but chronically ignoring the morning urge stretches the bladder muscles over time and leads to urinary retention. This creates a high-pressure environment in the urinary tract, which can cause urine to back up into the ureters and kidneys (vesicoureteral reflux). This significantly increases the risk of urinary tract infections (UTIs) and kidney infections, which can leave behind permanent scars.
The Correction: Make emptying your bladder the very first physical action you take upon getting out of bed.
4. Relying on OTC Painkillers for Morning Aches
Whether managing morning stiffness, tension headaches, or chronic back pain, regularly reaching for Over-the-Counter (OTC) Non-Steroidal Anti-Inflammatory Drugs (NSAIDs)—such as ibuprofen, naproxen, or diclofenac—first thing in the morning is highly hazardous to renal tissue.
The Kidney Strain: NSAIDs work by blocking prostaglandins, the chemicals that cause pain and inflammation. However, prostaglandins are also responsible for keeping the blood vessels leading to your kidneys dilated. When blocked, blood flow to the kidneys drops sharply. Taking these medications while already dehydrated from sleep can cause acute kidney injury (AKI) or accelerate chronic kidney disease.
The Correction: Manage morning stiffness with gentle stretching, warm showers, or anti-inflammatory foods. If pain management is necessary, discuss kidney-safe alternatives with a doctor.
5. Eating a Sodium-Heavy, Processed Breakfast
Standard breakfast items—like processed meats (sausages, bacon), instant breakfast cereals, or pre-packaged baked goods—are heavily loaded with hidden sodium and artificial phosphorus additives.
The Kidney Strain: A high-sodium load early in the day forces the body to retain water to dilute the salt, immediately driving up blood pressure. Because the kidneys filter blood, sustained high blood pressure weakens their internal structures. Additionally, the highly absorbable inorganic phosphorus used as a preservative in processed foods is exceptionally difficult for the kidneys to clear, straining them further.
The Correction: Base your morning meal on whole, natural options. Whole grains, fresh fruits, eggs, or vegetable-rich breakfasts provide essential energy without the chemical and sodium overload.
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