Kidney stones are small, hard mineral deposits that form inside your kidneys. They’re made from substances like calcium, oxalate, and uric acid — things normally found in your urine. When these substances build up faster than your body can flush them out, they can clump together and form stones.
⚠️ Symptoms
When a kidney stone moves through your urinary tract, it can cause intense pain in the lower back or side, nausea, or blood in the urine. You may also feel the urge to urinate more often or experience burning when you do.
🧃 Causes
The most significant cause is dehydration. When you don’t drink enough water — especially during workouts or long practices — your urine becomes more concentrated, making it easier for minerals to stick together.
Other factors include:
- High-sodium diets
- Too much animal protein
- Sugary or processed drinks
- Family history of kidney stones
💧 Prevention Tips for Athletes
- Stay Hydrated: Drink water before, during, and after workouts. Aim for clear or light-yellow urine.
- Limit Energy Drinks: High-sugar beverages can increase your risk.
- Balance Your Diet: Eat more fruits and vegetables, which naturally lower the risk of stone formation.
- Don’t Overdo Protein: Stick to moderate portions of lean meats and plant-based proteins.
⚽ The Takeaway
Kidney stones can sideline even the toughest athletes. Staying hydrated and eating smart isn’t just about performance — it’s also about protecting your body from preventable pain.