This Popular Drink Is Causing Kidney Stones… See More
It’s refreshing, fizzy, and served ice-cold on a hot day. It’s the beverage you might reach for after mowing the lawn, the default choice at family barbecues, and a staple in your refrigerator door. But what if this seemingly harmless drink—one consumed by millions of Americans daily—is secretly contributing to one of the most painful conditions known to medical science?
We’re not talking about alcohol or some exotic energy drink. We’re talking about iced tea—specifically, sweetened black iced tea.
For many adults, especially those over 50, iced tea seems like a healthy alternative to soda. It’s natural, often sugar-free if unsweetened, and even contains antioxidants. How could something so innocent be a hidden culprit behind kidney stones?
The answer lies in a naturally occurring compound called oxalate. Black tea is rich in oxalates, which are substances that can bind with calcium in the urine to form crystals—the building blocks of kidney stones. When you drink large amounts of iced tea regularly, you’re essentially flooding your system with oxalates, dramatically increasing the risk of these crystals clumping together into painful stones.
This isn’t just a theoretical risk. Urologists across the country have noticed a trend they call “Southern Stone Syndrome,” referring to higher rates of kidney stones in regions where sweet tea is a dietary staple. But you don’t have to live in the South to be at risk—anyone who regularly drinks black iced tea could be increasing their chances of developing stones.
Why are older adults particularly vulnerable?
- Dehydration Risk: As we age, our sense of thirst diminishes. Many older adults don’t drink enough fluids, leading to more concentrated urine where stones can form more easily. If iced tea is your primary fluid source, you’re getting a double whammy: not enough hydration plus high oxalate intake.
- Dietary Changes: Older adults often consume more calcium supplements (for bone health) while possibly reducing their intake of stone-preventing foods like citrus. This combination creates perfect conditions for oxalate crystals to form.
- Existing Health Conditions: Many people over 50 have slightly compromised kidney function due to aging or conditions like hypertension or diabetes, making it harder for their bodies to process high oxalate loads.
The pain of passing a kidney stone is often described as worse than childbirth—a searing, cramping agony that radiates from the back to the groin. It’s an experience no one wants to repeat, yet many do: once you’ve had one kidney stone, you have a 50% chance of developing another within five years if you don’t make changes.
But here’s the good news: kidney stones are largely preventable with some simple dietary adjustments:
- Diversify Your Beverages: Alternate iced tea with water, coffee, or lemonade. The citrate in lemonade actually helps prevent stone formation.
- Stay Hydrated: Aim for enough fluid to produce at least 2 liters of urine daily. Your urine should be pale yellow, not dark.
- Watch Your Oxalate Intake: Besides tea, other high-oxalate foods include spinach, nuts, chocolate, and beets. You don’t need to eliminate them—just consume them in moderation.
- Balance Calcium and Oxalate: Getting adequate dietary calcium (from food, not necessarily supplements) actually helps prevent stones by binding oxalates in the digestive system before they reach the kidneys.
- Limit Salt and Sugar: High sodium intake increases calcium in urine, while sugar can increase oxalate absorption.
If you’re a devoted iced tea drinker, don’t panic—you don’t necessarily have to give it up completely. But being mindful of your consumption and making sure it’s not your only beverage can make a significant difference in your kidney health.
Your kidneys work hard filtering your blood around the clock. They deserve more than a constant bath of oxalates. So the next time you reach for that refreshing glass of iced tea, consider alternating it with a glass of water. Your kidneys might thank you with a lifetime of stone-free service.