From the minute you wake up, that first morning stretch, that sip of water (or tea), and that travel for work, your body’s organs begin their new day’s work. One of the busiest is your kidneys. These two bean-shaped organs filter your blood, regulate blood pressure, eliminate toxins, and balance fluids & salts. Healthy kidneys filter out half a cup of blood every minute, removing extra water & waste to make urine[1]. When your kidneys are damaged, you may not be able to excrete all the extra fluids from your body. Having too much fluid in your blood vessels can increase your blood pressure even more, which is a dangerous loop that can damage your kidneys more and more until they fail.
Kidney failure can affect approximately 2 million people all over the world[2]. But did you know your morning routine can harm your kidneys? Let’s look at those first actions of the day and the 5 morning habits that can harm your kidneys you should know about, and tweak them to protect your kidneys for the long run.
5 Habits That Can Harm Your Kidneys, You Need To Know
1. Holding in Urine or Delaying the First Bathroom Visit
Some people delay using the bathroom after waking due to commutes, ignoring the urge, or time pressures. This can increase the pressure on your bladder, affect kidney drainage, and also promote urinary tract infection. And if you are delaying this for a longer duration, over time, this routine may add a strain to your kidneys.
What to do: Don’t ignore the urge to pee in the morning after you wake up. Emptying the bladder can help the kidneys function optimally. For extra care, you can also monitor how often you urinate, how clear your urine is, and discuss persistent changes with your doctor.
2. Skipping Water in The Morning
Overnight, you go several hours without fluid intake, and by morning, your body and kidneys are already slightly dehydrated. Starting your day with coffee or tea instead of plain water can make it a little harder for your kidneys to work than they should. This can increase the risk of stones, reduce filtration efficacy, and raise strain on kidney tissue.
What you can do: Try to drink at least one to two glasses of water (lukewarm, preferably), add a lemon if you like for flavour, as soon as you wake up, and make it a habit. Also, waiting for some time before having a cup of caffeine can be helpful. Simple, consistent hydration sets the tone for the rest of the day.
3. Consuming Painkillers or Other Medications on an Empty Stomach
You can start your day experiencing a headache or body pain, and just take a painkiller without thinking about the side effects it can cause on an empty stomach. These medications can reduce blood flow to the kidneys when used repeatedly and can also increase the chemical stress on the filtration system.
What you can do: Just try to take over-the-counter medications or painkillers as directed and preferably after eating. If you require frequent medications, discuss kidney-safe alternatives with your doctor and always try to monitor kidney function through routine tests.
4. Skipping Breakfast or Choosing High-Salt Breakfast Options
Do you think there is no harm in skipping breakfast? Well, skipping your morning food intake can often lead to later food binges or high-salt snacks without you realizing it. Processed or salty breakfasts can cause fluid retention, raise your blood pressure, and increase your kidney workload in the early morning. An untreated high blood pressure can cause damage to your kidneys in the long run[3].
You can: Aim for a balanced and healthy breakfast within a few hours of waking up. Choose low-salt whole foods and keep the sodium minimal to spare your kidneys.
5. Ignoring Rehydration or Consuming Large Amounts of Caffeine After Morning Exercise
A heavy dose of coffee or tea early in the day can make you feel dehydrated. Coupled with morning workouts without proper rehydration, the kidneys can suffer from low blood volume and decreased filtration.
You can: Keep your morning caffeine moderate (like one cup). Always follow a workout with fluids if you are at risk of quick dehydration, and consider hydrating yourself even before exercise if you sweat early. This can prove to be a very useful tip for your kidneys and their proper functioning.
Why These Habits That Can Harm Your Kidneys Matter For The Long Term?
Your kidneys often get overlooked because they work inside your body, until and unless problems start to show, as early damage can rarely cause symptoms. Yet high salt intake, chronic dehydration, or overuse of nonsteroidal anti-inflammatory drugs can accumulate stress on the tiny filters inside the kidneys.
Are you also unsure about your kidney health?
Indians face either hypertension, obesity, or diabetes-like issues due to modern lifestyles and routines, all of which can play a part in causing kidney strains. Preventing kidney damage can begin with simple, consistent habits, rather than with expensive tests and therapies.
Add These Tips To Your Morning For Kidney Support
Here are some quick, kidney-friendly tips you can add to your morning checklist:
- Use the bathroom promptly when you feel the urge to go.
- After exercise, rehydrate with water and a light snack if needed.
- Eat a balanced breakfast with variations.
- On waking up, hydrate yourself first; this can reduce the strain on your kidneys.
- If you are on medication, do not skip food, and always follow your doctor’s guidance.
- Avoid ultra-processed foods and higher sodium ingredients in your first meal.
- Monitor signs; if you notice foamy urine, swelling around the ankles, or feel unusual fatigue, always check in with your doctor or consult one.
Final Note
Your kidneys are working day and night, yet they hardly ever let themselves be heard – until the damage has advanced. Choosing to change the simple morning habits that can harm your kidneys can create a protective foundation. So make these 5 changes today and commit to them consistently. Over time, your kidneys will appreciate the care taken from the very beginning of each day. Your morning routine can be your kidneys’ first filter, so treat it kindly.
FAQs
Q. What makes your kidneys hurt in the mornings?
If you experience morning kidney pain, it could be due to holding urine for too long a duration, overnight dehydration, or any underlying kidney issues like infections or stones. The lack of fluids while sleeping can make the urine more concentrated, irritating the kidneys.
Q. Can sleeping position cause kidney pain?
Kidney pain can be caused by various factors, but lying on one side for too long can worsen the discomfort if you are already suffering from inflammation or you have kidney stones. Always check with a doctor to confirm the source of your pain if it is one-sided or persistent.
Q. What are three early warning signs of kidney damage?
Early signs include swelling around or near the eyes or ankle region, constant fatigue, and any kind of changes in urination. These can occur because the kidneys are not filtering waste efficiently.
Q. What colour is urine when your kidneys are failing?
In the advanced stage of any kidney problems, urine may appear dark, foamy, or brownish due to the presence of blood or protein. However, color changes alone do not confirm kidney failure; hence, testing is essential before you come to any conclusion.
References
1. High Blood Pressure & Kidney Disease. National Institute of Diabetes and Digestive and Kidney Diseases. https://www.niddk.nih.gov/health-information/kidney-disease/high-blood-pressure. Published August 12, 2025.
2. Kidney failure. Cleveland Clinic. https://my.clevelandclinic.org/health/diseases/17689-kidney-failure. Published June 2, 2025.
3. Department of Health & Human Services. Kidney disease. Better Health Channel. https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/kidney-disease.
(The article is written by Sneha Jajoo, Intern, Clinical Health & Content, and reviewed by Monalisa Deka, Senior Health Content Editor)