Holiday Drinks & Kidney Stone Prevention: What You Should Know
- Penelope Taylor, MS, RDN, LD
- Nov 30
- 3 min read
A practical guide to hydration, alcohol, and festive beverages if you are at risk of kidney stones
The holidays are full of cheer, sparkling drinks, cozy mugs, and celebratory toasts. From spiked cider and hot cocoa to festive cocktails and endless refills of punch, beverages often play a starring role in seasonal gatherings. But if you have a history of kidney stones or know you are at higher risk, what you drink can matter just as much as what you eat.
As a Registered Dietitian specializing in kidney stones, I am breaking down how holiday drinks affect kidney stone risk and how to enjoy the season while keeping you healthy.
Why hydration matters for kidney stone prevention
Kidney stones sometimes form when certain minerals and salts become too concentrated in the urine. Dehydration makes this more likely. Simply put, the less you drink, the more concentrated your urine becomes, and the higher your risk of stone formation.
During the colder months, people tend to drink less water without realizing it. Add in travel, busy schedules, salty holiday foods, and alcohol, and it becomes even easier to fall behind on hydration.
A helpful goal is to aim for pale yellow urine throughout the day. This is one of the simplest and most effective signs that you are drinking enough to support kidney stone prevention.
Alcohol and kidney stones. What is the connection?
Alcohol is a diuretic, meaning it can increase fluid loss and contribute to dehydration. While moderate alcohol intake does not directly cause kidney stones, it can create the perfect environment for them to form by reducing overall hydration and altering urine composition.
Frequent holiday happy hours, parties, and celebratory nights may quietly raise your risk if you are not balancing alcohol with adequate water.
If you choose to drink, consider these helpful habits:
• Alternate each alcoholic beverage with a full glass of water • Eat balanced meals with plenty of fruits and vegetables for added citrate, protein, and fiber to slow dehydration • Avoid drinking multiple days in a row if you are already prone to stones
Festive drinks that can increase risk
Some holiday favorites may increase the risk of kidney stones, especially when consumed in excess.
Sugary cocktails and punch often contain high amounts of added sugars, which may increase urinary calcium and stone risk over time.
Cola-based beverages contain phosphoric acid, which has been linked to higher rates of certain types of kidney stones when consumed frequently.
Very high sodium drink mixes or electrolyte powders, misused, can also contribute to an imbalance if hydration needs are not individualized.
This does not mean you need to avoid these altogether. It means being intentional and balanced is key.
Kidney-friendly holiday drink swaps
If you want festive options that still support hydration, here are some ideas:
Sparkling water with fresh cranberries, orange slices, or rosemary
Unsweetened herbal teas like peppermint or chamomile
Warm lemon water or citrus-infused water
Mocktails made with coconut water, fresh fruit, and herbs
These options add flavor and festive flair without overwhelming your kidneys.
How to enjoy holiday beverages while supporting your kidneys
Here is the balanced approach. You do not need to fear holiday drinks. You simply need a strategy.
Start your day with a large glass of water. Keep a water bottle nearby, especially at gatherings. Pair beverages with meals instead of sipping alcohol on an empty stomach. And remember that consistency matters more than perfection.
If you have a history of kidney stones, a registered dietitian can help personalize your hydration and nutrition plan to reduce recurrence while still allowing you to enjoy the season fully.
If you are unsure what drinks best support your kidney health or want personalized guidance, our team at Stellar Health Nutrition is here to help you navigate the holiday season with confidence.
