An American study found that taking soft drinks immediately after exercise increases the risk of kidney damage. Researchers noted that the worst effect on the kidneys was made by sugary and sweetened sodas.
Why do drinks damage the kidneys?
Scientists wanted to find out if drinking soft drinks after exercise in the heat affects the kidneys. 12 healthy adults drank 2 l of the prescribed drink during 4 hours of exercise in the heat (35.1 ° C).
The first stage of acute kidney damage was detected after exercise in 75% of the participants. Lipocalin, associated with kidney damage, was significantly elevated in the urine. Changes in serum uric acid were greater in the study of soft drinks.
The most significant kidney damage was observed in people who drank sugar-rich drinks. Fruit juices and other soft drinks had the worst effect on athletes.
In the period after training, a more significant increase in the concentration of serum copeptin was observed.
The results of scientific work show that drinking a soft drink after exercise in the heat damages the kidneys.
Scientists believe that vasopressin, a hormone that holds fluid in the body, is responsible for damage.
How do kidneys control fluid in the body?
The kidneys are bean-shaped organs that lie just below the ribcage on each side of the spine. They remove toxins from the blood and help the body filter waste through urine.
The kidneys also regulate the content of calcium and phosphate minerals in the body. They produce important hormones that control blood pressure and red blood cell production.
Healthy and functioning kidneys have a big impact on the general condition of the body.
Kidney problems can manifest with various symptoms. Changed color or amount of urine, dizziness, vomiting, fatigue, anemia, itchy skin and sudden pain in the body are common symptoms.
During exercise, the concentration of vasopressin in the kidneys increases. This hormone holds fluid in the body. Water intake after exercise leads to a disproportionate increase in blood pressure and damage to kidney cells. An increase in vasopressin concentration increases the amount of freely circulating fluid.
Fluid Tips
Basic tips:
- Drink right before playing sports about 0.5 liters.
- During sports, drink from 0.1 to 0.2 liters every 20 minutes; from 0.5 to 1 liter per hour.
- To drink in small sips.
- Avoid ice drinks. Ideal temperatures are from 5 to 10 degrees.
- Do not drink fluids after exercise for 20 minutes.
Other factors that may increase kidney failure
During sleep, various regeneration processes are observed. The immune system works at full capacity and various tissues are updated. Inadequate sleep interferes with the renewal process and may contribute to kidney damage.
Sleep deprivation also increases the risk of blockage of blood vessels and high blood pressure, which puts stress on the kidneys. An adult should sleep from 6 to 8 hours a day.
The kidneys process 95% sodium, which is absorbed by food. If you regularly consume too much salt, the load on the kidneys increases. This, in turn, can lead to water retention in the body.
Water retention causes hypertension and increases the risk of kidney disease. It is recommended to consume no more than 5 grams of salt per day. 1 teaspoon of salt is about 6 grams.
Painkillers help better control pain and reduce inflammation. Many prescription analgesics, however, act on various organs and damage the kidneys. Some prescription painkillers reduce blood flow to the kidneys and impair their function.
Long-term use of prescription painkillers can lead to chronic kidney disease and acute renal failure. In case of impaired renal function, you should not take analgesics without consulting a doctor. With normal renal function, painkillers should be taken in low doses and not more than 10 days.
