Kidney Stones and Dehydration: How to Stay Safe as the Weather Warms Up

May 9, 2025

As spring unfolds and summer approaches in North Iowa, many of us are eager to spend more time outdoors—whether it’s farming, gardening, running, or simply enjoying the fresh air. But with warmer weather comes a hidden health risk that too many people overlook: dehydration.

At Mason City Clinic, our urology specialists want you to know that dehydration isn’t just about feeling thirsty—it can also lead to painful and potentially serious conditions, including kidney stones. In fact, kidney stone cases typically spike during the late spring and summer months across the Midwest.

Here’s what you need to know about the link between dehydration and kidney stones—and how you can stay safe as the temperature rises.

What Are Kidney Stones?

Kidney stones are hard, mineral-based deposits that form in your kidneys. They develop when your urine becomes concentrated with minerals like calcium, oxalate, and uric acid. Instead of staying dissolved, these minerals stick together and form tiny crystals. Over time, the crystals can grow larger and cause painful blockages as they move through your urinary tract.

Common symptoms of kidney stones include:

• Sharp, severe pain in your back or side
• Pain that radiates to your lower abdomen and groin
• Painful or frequent urination
• Blood in the urine
• Nausea and vomiting

Kidney stones can range in size from a grain of sand to a golf ball—and while some can pass on their own, others require medical treatment.

How Does Dehydration Lead to Kidney Stones?

The connection between dehydration and kidney stones is simple: less water = more concentrated urine.

When you’re dehydrated, your urine becomes more concentrated with minerals and other waste products. This environment makes it much easier for stones to form. In the spring and summer, when temperatures rise and we lose more fluids through sweat, dehydration can sneak up quickly—especially if you’re working outdoors, exercising, or simply not drinking enough water throughout the day.

According to the National Kidney Foundation, adequate hydration is the single most important thing you can do to prevent kidney stones.

Who Is at Risk for Spring and Summer Kidney Stones?

While anyone can develop kidney stones, certain groups are at higher risk, especially during the warmer months:

• Farmers, landscapers, and outdoor workers: Long hours in the sun lead to higher fluid loss.
• Athletes and active individuals: Running, biking, and sports increase sweat loss.
• People with a history of kidney stones: Once you’ve had one, your chances of developing another are higher.
• Individuals with diets high in sodium, protein, or oxalates: Common in processed foods and some leafy greens.
• Older adults: Sensation of thirst can decrease with age, leading to unintentional dehydration.

If you fit into one of these categories, it’s especially important to take preventive steps now—before the summer heat peaks.

How Much Water Should You Drink?

General guidelines suggest drinking 8–10 glasses of water per day, but your individual needs may be higher in hot weather or with increased activity.

A good rule of thumb:

• Drink enough water to keep your urine light yellow or clear.
• If you’re sweating heavily, add an extra 1–2 glasses per hour of activity.
• Pay attention to early signs of dehydration like dry mouth, headache, and dark urine.

Don’t wait until you’re thirsty—by then, you’re already on your way to dehydration.

Other Tips to Prevent Kidney Stones

In addition to staying well-hydrated, here are other important steps you can take to minimize your risk:

1. Watch Your Diet

• Limit salt: High sodium intake increases calcium in the urine.
• Moderate animal protein: Too much red meat, poultry, and eggs can boost stone-forming substances.
• Cut down on oxalate-rich foods: Spinach, beets, and nuts can contribute to certain types of stones.
• Eat more citrus: Lemons and oranges contain citrate, which can help prevent stones from forming.

2. Maintain a Healthy Weight

Obesity is linked to an increased risk of kidney stones. Spring is a great time to adopt healthier eating habits and incorporate more movement into your day.

3. Don’t Ignore Symptoms

If you notice any signs of a possible kidney stone—especially sharp back pain or blood in your urine—seek medical attention right away. Early intervention can prevent complications.

4. Protect Your Kidneys During Outdoor Activities

Whether you’re out in the fields or training for a summer race, remember to:

• Drink water before, during, and after activities.
• Take breaks in the shade.
• Replace lost electrolytes if you’re sweating heavily (but avoid sugary sports drinks when possible).

How Mason City Clinic Can Help

At Mason City Clinic, our experienced urologists specialize in diagnosing and treating kidney stones. Depending on the size, type, and location of your stone, treatment options may include:

• Medication: To manage pain and help smaller stones pass.
• Non-invasive Procedures: To break stones into smaller pieces.
• Ureteroscopy: A minimally invasive procedure using a small scope to remove or break up stones.
• Surgical removal: To remove large or complex stones.

We also offer personalized counseling to help you prevent future stones—because once you’ve had one, you’ll want to do everything possible to avoid another.

If you’re experiencing kidney stone symptoms—or simply want to discuss your risk factors—don’t hesitate to contact our urology department today. Early detection and smart prevention can make all the difference!

Spring into Health—Stay Hydrated and Stone-Free

As you enjoy the beautiful weather in North Iowa this time of year, make hydration a priority. Your kidneys will thank you!

To schedule a consultation with a urology specialist at Mason City Clinic, call us today at 641-494-5280 or request an appointment online.

Let’s make this season one of health, energy, and freedom from kidney stones!