When it comes to kidney stone prevention, what you drink matters as much as how much you drink. While the most important habit is staying well-hydrated with water, certain beverages can actually increase your risk of forming stones. Knowing which drinks to limit — and what to choose instead — is a simple but powerful part of a prevention strategy.
This article covers the drinks most commonly associated with increased kidney stone risk, why they matter, and what to choose instead. For the full hydration framework, see our hydration guide for kidney stones.
Drinks to Limit or Avoid
1. Sugary Sodas and Colas
Regular sodas are among the worst beverages for kidney stone risk. They contain high amounts of added sugar — usually in the form of high-fructose corn syrup — and deliver it rapidly without any protective nutrients. Fructose metabolism increases uric acid production and may raise urinary calcium excretion.
Colas may be particularly problematic because they contain phosphoric acid in addition to sugar. Some studies have found that cola drinkers have a higher risk of kidney stones than those who drink other types of soda. For more detail, see our guide on whether sugar affects kidney stones.
2. Sweetened Fruit Drinks and Fruit Juice
Fruit-flavored drinks, punches, and cocktails often contain as much added sugar as soda. Even 100% fruit juice can be a concern in large amounts because it delivers concentrated natural sugar without the fiber of whole fruit. Some studies have linked high intake of apple and grapefruit juice to increased stone risk.
The exception is citrus juice — lemon and lime juice are beneficial because they raise urinary citrate. Learn more in our guide on lemon water and kidney stones.
3. Sugar-Sweetened Energy Drinks
Energy drinks are often loaded with sugar, caffeine, and herbal stimulants. The sugar content is the primary concern for stone risk. If you use energy drinks, choose sugar-free versions and drink extra water to compensate for the diuretic effect of caffeine.
4. Sweetened Iced Tea and Lemonade
While plain tea can be part of a stone-prevention diet (see our coffee and kidney stones article), commercially sweetened iced tea and lemonade often contain large amounts of added sugar. If you enjoy iced tea, brew it at home and sweeten lightly or not at all.
5. Very High-Oxalate Tea in Large Amounts
Black tea contains oxalate, and very high consumption (more than 4–5 cups per day) could theoretically contribute to oxalate intake. Moderate tea consumption (1–3 cups per day) is generally fine and may even be associated with lower stone risk. Learn more about oxalate in foods in our guide to foods high in oxalate.
What About Alcohol?
The relationship between alcohol and kidney stones is nuanced:
- Beer and wine: Some studies suggest moderate consumption is associated with lower stone risk, possibly due to increased urine output.
- Hard liquor: Less studied, but moderate consumption does not appear to increase risk significantly.
- Dehydration risk: All alcohol has a mild diuretic effect. If you drink, do so in moderation and drink water alongside alcohol.
- Purine concern: Beer contains purines, which can raise uric acid levels. If you form uric acid stones, be especially mindful. See uric acid stones.
What to Drink Instead
| Beverage | Effect on Stone Risk | Recommendation |
|---|---|---|
| Water | Strongly protective | Your primary beverage — aim for pale yellow urine |
| Lemon or lime water | Protective (raises citrate) | Highly recommended — add to water throughout the day |
| Coffee (moderate) | Mildly protective | 1–3 cups per day is fine for most people |
| Tea (moderate) | Mildly protective | 1–3 cups per day; avoid very large amounts of black tea |
| Orange juice (small) | May be protective (citrate) | Small amounts are fine; whole fruit is better |
| Sparkling water (plain) | Neutral to protective | Good alternative to soda — check sodium content |
How to Build Better Beverage Habits
- Start every day with a full glass of water.
- Carry a reusable water bottle everywhere.
- Flavor water with lemon, lime, or cucumber slices.
- Replace soda with sparkling water and a splash of citrus.
- Brew tea at home instead of buying sweetened iced tea.
- Check nutrition labels for added sugars before buying beverages.
- If you drink coffee or alcohol, have a glass of water alongside.
The Bottom Line
The drinks most strongly linked to increased kidney stone risk are sugary sodas (especially colas), sweetened fruit drinks, and sugar-sweetened energy drinks. These deliver concentrated sugar — particularly fructose — which can raise uric acid and urinary calcium. The best beverage for kidney stone prevention is plain water, followed by lemon water, moderate coffee, and moderate tea. If you enjoy an occasional soda or sweetened drink, that is fine — just make water your primary beverage and aim for pale yellow urine throughout the day.
For the complete hydration strategy, read our hydration guide for kidney stones, and for preventing stones in summer heat, see our hot weather prevention guide.
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