Lowering Stone Risk: The ‘Pee-quel’.
Coach Kenny’s Says ‘Stay Hydrated and Lower Your Risk’
If you've ever had a kidney stone, you know that something tiny can cause a BIG problem. So, if you're wondering how to stay hydrated to prevent kidney stones, Coach Kenny has one simple message:
Keep the water flowing!
Staying hydrated helps dilute the substances in your urine that can form kidney stones. When you don't drink enough, your urine becomes more concentrated, giving stone-forming crystals a better chance to get together. (National Kidney Foundation [NKF], 2014)
And yes, Coach Kenny has a slightly unusual way to check in on your hydration:
Take a little pee-k.
Pale Yellow Pee = A Great Hydration Clue
Your urine can give you a quick hydration clue. Pale-yellow or nearly clear urine generally suggests you're well hydrated. Darker yellow urine may mean you need more fluids. (NKF, 2018)
So when you visit the bathroom, take a quick look.
Pale yellow? Nice work!
Dark yellow? Time to pay attention to your water bottle.
But remember, urine color is a clue—not a complete hydration scorecard. For people who form kidney stones, urine volume is especially important.
How Much Water Should You Drink to Lower Kidney Stone Risk?
Here's the number Coach Kenny really wants you to remember:
At least 2.5 liters of urine per day.
The American Urological Association recommends that people who form kidney stones drink enough fluid to produce at least 2.5 liters of urine daily. (American Urological Association [AUA], 2014) That's about 85 ounces of urine or 10½ cups.
Notice that Coach Kenny said urine, not water.
Your total fluid needs vary from person to person. You lose water through sweating and normal daily activity, and you also get some fluid from food. That's why there isn't one magic number of ounces that works for everyone. (AUA, 2014; NKF, 2015) For many people, 80–100 ounces of fluid per day may be a useful starting point, but you may need more when you're exercising, sweating, or spending time in hot weather.
Don't Wait Until You're Thirsty. Here's Coach Kenny's hydration play:
Sip throughout the day. Don't go from: “I haven't had any water today…” To: “I'll drink a gallon before bed!” That's not the game plan. Instead, keep fluids handy and drink regularly:
Morning → Sip Work → Sip Lunch → Sip Afternoon → Sip
Exercise → Drink Hot weather → Drink more
Keep the water flowing.
Hydration Isn't Just About Water
Water is the MVP, but staying hydrated doesn't have to mean carrying the same bottle around all day.
You can also get fluids from:
Sparkling water
Water flavored with lemon, lime, cucumber, or berries
Water-rich fruits and vegetables
Other healthy beverages
If plain water feels boring, give it a little personality. Coach Kenny approves. When Should You Drink More? Your hydration needs can increase when you're losing more water. That means paying extra attention when you're:
Exercising
Working outside
Sweating heavily
Traveling in hot weather
Spending time in a sauna
Doing anything that turns you into a human sprinkler
Sweating without replacing those fluids can make urine more concentrated and may increase kidney stone risk. (NKF, 2025)
Coach Kenny's rule: The more you sweat, the more you need to think about replacing fluids.
The Hydration Pee-k Checklist
Want to know whether you're doing a good job with drinking water throughout the day for kidney stone prevention?
Ask yourself:
Am I drinking regularly throughout the day?
Is my urine generally pale yellow?
Am I drinking more when I exercise or sweat?
Am I getting enough fluid to produce adequate urine?
Have I had recurrent kidney stones?
If you've had recurrent stones, talk with your healthcare professional about a 24-hour urine test. It can provide a much better picture of your individual stone-forming risk than urine color alone. (AUA, 2014)
Coach Kenny's Final Whistle
When it comes to how much water you should drink to lower kidney stone risk, don't overcomplicate it.
Drink regularly.
Keep your fluids flowing.
Take a little pee-k at your urine color.
Drink more when you're sweating.
And remember the big goal:
Aim for at least 2.5 liters of urine per day if you're a kidney stone former. Because when it comes to kidney stone prevention, Coach Kenny has one final piece of advice: “Pale yellow pee is a great hydration clue!”
Keep the water flowing—and give those little rocks fewer opportunities to form.
References
National Kidney Foundation. (2014). NKF answers top 10 questions about kidney stones. National Kidney Foundation.
National Kidney Foundation. (2015). 6 tips to be “water wise” for healthy kidneys. National Kidney Foundation.
National Kidney Foundation. (2018). Can dehydration affect your kidneys? National Kidney Foundation.
National Kidney Foundation. (2025). Six easy ways to prevent kidney stones. National Kidney Foundation.
