Kidney stones are small, hard mineral deposits that form inside your kidneys. These stones can cause severe pain if they pass through the urinary tract.

According to the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK), 1 out of 11 people in the United States will develop kidney stones at some point in their life. If you want to avoid kidney stones, there are certain things you need to know.

1. Stay Hydrated

Dehydration is one of the most common causes of kidney stones. When your body doesn’t get enough water, your urine becomes concentrated, which can lead to the formation of kidney stones.

Drinking plenty of water can help prevent kidney stones from forming in the first place. The recommended daily intake of water varies from person to person, but most experts recommend drinking at least 8 glasses of water per day.

2. Watch Your Sodium Intake

Consuming too much salt can increase your risk of developing kidney stones. Sodium can cause your body to excrete more calcium, which can lead to the formation of calcium-containing kidney stones.

Try to limit your sodium intake to less than 2,300 milligrams per day.

3. Limit Your Animal Protein Intake

Eating too much animal protein, such as meat, eggs, and fish, can increase your risk of developing kidney stones. Animal protein can increase the amount of uric acid and calcium in your urine, which can lead to the formation of kidney stones.

Try to limit your intake of animal protein, and opt for plant-based protein sources instead.

4. Eat Calcium-Rich Foods

Contrary to popular belief, eating foods that are rich in calcium can actually help prevent kidney stones. Calcium binds to oxalate in your digestive tract, preventing it from being absorbed into your bloodstream and excreted in your urine.

This means that eating calcium-rich foods can reduce the amount of oxalate that ends up in your urine, which can lower your risk of developing kidney stones. Good sources of calcium include milk, cheese, yogurt, and leafy greens like spinach and kale.

5. Cut Back on Oxalate-Rich Foods

Oxalate is a compound that can contribute to the formation of kidney stones. If you’re prone to developing kidney stones, you may want to limit your intake of foods that are high in oxalate, such as spinach, rhubarb, beets, nuts, and tea.

However, it’s important to note that restricting your intake of these foods too much can lead to nutrient deficiencies, so it’s best to talk to your doctor or a registered dietitian before making any major changes to your diet.

6. Stay Active

Regular physical activity can help prevent kidney stones. Exercise can improve your overall health, lower your blood pressure, and decrease your risk of obesity, all of which can help prevent kidney stones.

Aim to get at least 30 minutes of moderate physical activity most days of the week.

7. Talk to Your Doctor About Medications

If you’re prone to developing kidney stones, your doctor may prescribe medications to help prevent them.

These medications may include diuretics, which help increase urine output, or medications that help reduce the amount of calcium or uric acid in your urine.

8. Practice Good Hygiene

Practicing good hygiene can help prevent urinary tract infections, which can increase your risk of developing kidney stones.

Make sure to wipe from front to back after using the bathroom, and try to urinate soon after sexual activity to flush out any bacteria that may be present.