Top 6 Drinks for Stone Prevention (Plus 6 to Avoid)

If you’ve had a kidney stone—or want to avoid getting another one—drinking plenty of fluids is one of the most important steps you can take. But not all fluids are created equal. While water is obviously helpful, there are other beverages that can either help or hinder your kidney stone prevention efforts. Some drinks contain compounds that reduce stone risk, while others are loaded with ingredients like sugar, sodium, or phosphorus additives that may increase it.

In this post, we’ll walk through which fluids can support kidney stone prevention and which drinks may raise your risk. We’ll also talk about how much fluid you need and offer practical tips for choosing the right beverages throughout the day.

Why Fluids Matter

Kidney stones form when certain minerals and salts—like calcium, oxalate, and uric acid—become too concentrated in the urine. This leads to crystals, which can grow and eventually turn into stones.

Drinking more fluids helps dilute these substances in your urine, making it harder for crystals to form. For most people with a history of kidney stones, the goal is to produce at least 2.5 liters of urine per day, which usually requires drinking around 3 liters (~96 ounces) of fluid each day. Your individual goal may be higher or lower depending on your unique circumstances, so be sure to double-check with your doctor or dietitian.

Best Drinks for Kidney Stone Prevention

Water

Plain water is the gold standard. It’s free of sugar, sodium, caffeine, and phosphorus—none of which you want in high amounts if you’re trying to prevent stones. Water should make up the bulk of your daily fluid intake.

If plain water bores you, consider some of the variations on water that we list below like lemon water or water with a stone-friendly enhancer.

Lemon Water

Citrus fruits like lemon and lime are high in citrate, a natural compound that helps prevent kidney stones by binding with calcium in the urine and keeping it from forming crystals with oxalate or phosphate.

If your 24-hour urine test shows low citrate, lemon water can be a great option. Try mixing ½ cup of lemon juice into 2 liters of water and sip it throughout the day. Just don’t drink lemon juice straight—it’s too acidic and can damage tooth enamel.

Milk

Milk counts toward your fluid intake—and it also provides calcium, which plays a key role in preventing calcium oxalate stones. When calcium is consumed with meals, it binds to oxalate in the digestive tract and prevents oxalate from being absorbed and ending up in your urine.

If you’re drinking milk to help with kidney stone prevention:

• Pair it with meals that include oxalate-containing foods – the calcium only helps if it has the chance to interact with the foods you eat!
• Avoid flavored milks like chocolate or strawberry, which are high in added sugars. Added sugars will increase calcium in the urine – which increases stone risk!

Enhanced Water

If you struggle to drink enough plain water, water enhancers can help—if you choose wisely. Water enhancers are products that you can use to flavor your water, but they sometimes have other ingredients that are not stone-friendly. Look for products that are:

• Sugar-free
• Low in sodium
• Free from phosphorus additives

Phosphorus additives may increase oxalate absorption (which can increase your risk of developing a calcium oxalate stone) and lower urine pH (which raises the risk of uric acid stones). Also, keep an eye out for enhancers that include sodium. While the amount seems small when you’re just looking at one glass, it can really add up over the course of a day!

On the other hand, some of these enhancers contain potassium citrate, which can help boost urinary citrate levels.

For example, Mio Strawberry Watermelon is a good option: no sugar, no sodium, and it contains potassium citrate.

Fruits

While technically not drinks, fruits contain a lot of water and can significantly contribute to your overall fluid intake. They’re a triple win:

• High in water
• Naturally low in sodium
• Often contain natural citrate (especially citrus fruits and melons)

Snacking on hydrating fruits can help you meet your hydration while offering additional protection against forming new kidney stones.

Smoothies

Smoothies are a great option to pack in hydration, nutrients, and kidney stone prevention power. They often include fruit (high in citrate), vegetables (great for alkalinizing urine), and a liquid base like milk or water.

Benefits of smoothies:

• Contribute to your fluid intake
• Help neutralize acidic urine (especially helpful for uric acid stone prevention)
• Can be made low in sodium and added sugars
• Easily incorporate a high calcium food like milk or yogurt to help bind oxalate

Just keep an eye on what you’re putting into your smoothie. Avoid juices or added sugars.

Drinks to Limit or Avoid

Sodas

Sodas—especially those with sugar and phosphorus additives—are best minimized.

• Sugary sodas increase calcium in the urine
• Phosphoric acid (often found in colas) can raise stone risk by acidifying the urine and increasing oxalate absorption

If you do drink soda:

• Choose calorie-free versions
• Look for options without phosphorus additives (scan for ingredients with “PHOS”)
• Clear colored sodas or brands like Zevia are often safer bets

Coffee and Tea

Both coffee and tea contain caffeine, which can be dehydrating, and many types also contain oxalates. Being dehydrated increases your risk of developing a kidney stone. If you must have coffee or tea (no judgement – I do too!):

• Limit to 1–2 cups per day – we don’t want these to be our primary source of fluid
• Avoid adding sugar or sweetened creamers
• Make sure to offset with extra water to stay hydrated

Juice

Not all juices are created equal. While lemon juice can help by raising citrate levels, most other juices are high in sugar and may not offer any stone-preventing benefits. Some juices (especially those fortified with vitamin C) can even increase oxalate.

Stick to:

• Small portions (4 oz or less)
• Citrus-based juices like lemon or lime
• Diluting juice with water to reduce sugar content

Alcohol

Alcohol is dehydrating and can increase the risk of uric acid stones, especially beer. Mixed drinks can be high in sugar, further increasing calcium in the urine and uric acid levels.

If you choose to drink:

• Do so in moderation
• Pair each alcoholic drink with a glass of water
• Be aware that no amount of alcohol is risk-free, especially for overall health

Sports Drinks and Electrolyte Drinks

Unless you are sweating heavily (e.g., during intense exercise or heat exposure), you probably don’t need a sports drink. These drinks often contain:

• High levels of sugar
• High levels of sodium

Both can increase calcium excretion in the urine and raise stone risk.

Sugar-Sweetened Beverages (SSBs)

This is a catchall category that includes any drink with added sugars. Some common culprits include:

• Sweet tea
• Flavored milks
• Energy drinks
• Fruit punches
• Flavored coffee drinks
• Alcoholic mixers

These are typically loaded with sugar, which increases calcium and uric acid in the urine. Always check nutrition labels for added sugars and avoid or limit these drinks whenever possible.

Bottom Line

Hitting your fluid goals each day is crucial—but the types of drinks you choose matter just as much. Prioritize water and citrate-rich options, and be mindful of drinks that are high in sugar, sodium, or phosphorus additives.

The right fluids can make a huge difference in kidney stone prevention—and help support your health overall.

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