According to Dr. Ngo Van Tan of HCMC University Medical Center, extreme heatwaves with temperatures exceeding 37-38 degrees Celsius have become increasingly common in recent years.

In this context, the belief that simply “drinking plenty of water” is enough to offset heat- fluid loss does not fully capture the complexity of protecting overall health, particularly kidney function.

The kidneys play a crucial role in filtering blood, removing waste, and maintaining electrolyte balance, says the expert. During hot weather, the body loses significant amounts of fluid through sweat.

If fluids are not replenished properly, urine becomes more concentrated, allowing minerals such as calcium, oxalate, and uric acid to crystallize and form stones. This helps explain why kidney stone cases tend to increase during the summer months, even among people with no prior history of kidney disease.

While staying hydrated is essential, certain drinking habits can pose risks:

– Drinking large amounts at once: Many people consume excessive amounts of water immediately after sun exposure or intense physical activity. This can rapidly dilute sodium levels in the blood, potentially causing electrolyte imbalances with symptoms such as fatigue, headaches, and dizziness.

– Overconsumption of soft drinks and energy drinks: Beverages high in sugar, carbonation, or excessive minerals not only fail to protect the kidneys but may also increase metabolic strain and promote stone formation.

It is recommended to drink water in smaller amounts throughout the day, even before feeling thirsty. Plain water remains the best option, while those engaged in strenuous labor may consider moderate electrolyte supplementation.

Early warning signs of kidney strain during hot weather include:

– Dark, strong-smelling urine or reduced urine output

– A mild burning sensation during urination

– Persistent thirst accompanied by fatigue

– Dull pain in the flank or lower back

From a traditional medicine perspective, summer is associated with the “fire” element, which can deplete the body’s fluids. To maintain health during hot conditions, Dr. Tan advises:

– Hydration: Drink water regularly, prioritize plain water, and limit stimulants and sugary beverages.

– Diet: Increase consumption of vegetables and cooling fruits to help regulate body temperature and replenish fluids.

– Lifestyle: Avoid cold showers immediately after intense activity or sun exposure.

– Monitoring: Pay attention to unusual changes in urine and any back pain.

Although heat may seem like a temporary discomfort, its subtle effects on the kidneys and metabolic system can have long-term consequences. Understanding these risks and adopting proper preventive habits is the most effective way to safeguard health during extreme weather.