The Best Afternoon Drink for Better Kidney Health

Healthy kidney function is essential for your body’s systems to function properly. Your kidneys filter waste from the blood, remove excess fluid through urine, and help maintain fluid and electrolyte balance. If kidney function declines, waste and fluid can build up in the body and contribute to serious health complications.

About 1 in 10 adults in the United States have chronic kidney disease, and the disease is especially common among people with diabetes. On the bright side, there are steps you can take to support your kidney health, including making wise beverage choices. Although kidney health dietitians agree that water is the ideal choice for staying hydrated, sipping on plain water all day can get a little boring. Depending on your individual health needs, a cup of ginger tea can be a tasty addition to your afternoon routine.

Here’s what dietitians want you to know about this warming drink and tips for enjoying it.

It supports hydration

Staying hydrated is especially important for the proper functioning of your kidneys. Drinking ginger tea is an easy way to incorporate a glass of flavored water into your diet, which helps keep your body hydrated. “Your kidneys need fluid so they can perform one of their most important jobs, filtering blood and removing waste. Adequate fluid intake prevents urine from becoming too concentrated and reduces the risk of kidney stones and dehydration,” says Michele Crosmer, RD, CSR.

Another reason why hydration is so important is that adequate fluid intake helps keep your blood vessels open, allowing nutrients to flow regularly throughout your body and to vital organs. When dehydrated, your kidneys also don’t get the nutrients they need, which can cause damage over time.

It offers anti-inflammatory compounds

One of the benefits of tea as an afternoon beverage is that many types of tea contain polyphenols, natural plant compounds with antioxidant properties. Polyphenols can act in several ways throughout the body, including helping to protect cells from oxidative stress. New research has also explored their potential role in supporting mitochondrial function and protecting against cellular damage associated with certain chronic diseases, including kidney disease.

While green tea and black tea often receive the most attention due to their polyphenol content, Jen Hernandez, RDN, CSR, LDN, notes that ginger tea can also be a flavorful way to add these plant compounds to your diet. “Hot ginger tea is a great beverage for overall kidney health for a variety of reasons, including its links to reducing inflammation,” adds Areli Gutierrez, MS, RD, CSR, LD.

Ginger contains a variety of bioactive compounds, including gingerols, shogaols, and zingerone, which contribute to its antioxidant properties. It also contains other plant compounds, including terpenoids, flavonoids, and volatile oils, which are being studied for their potential health effects, including heart health. Since high blood pressure can lead to kidney disease over time, it’s essential to focus on proactive habits that can improve heart health and blood flow. Although more research is needed to understand how these compounds specifically affect kidney health in humans, enjoying ginger tea can be a tasty way to add plant compounds to your beverage routine.

It’s a calming ritual

The ritual of making tea can be calming in itself, notes Gutierrez. This could be another potential benefit for kidney health, especially because chronic stress can contribute to high blood pressure, which is a significant risk factor for kidney disease. “Making ginger tea itself can be meditative and calming, which is great for blood pressure. Plus, I love that it’s a drink that’s already deeply rooted in many cultures and that wisdom is passed down from generation to generation,” Gutierrez shares.

Ginger has also long been used in traditional Chinese medicine, where it is valued for its potential therapeutic properties. Today, researchers continue to study bioactive compounds in ginger, particularly those with antioxidant and anti-inflammatory properties.

It’s basic

Another benefit of plain ginger tea is that it is naturally caffeine-free, and when brewed without added ingredients, it typically contains very little sodium, potassium, phosphorus, or protein. This can make it a simple drink for many people with kidney problems, although individual nutritional needs vary greatly depending on kidney function and treatment. If you have kidney disease, check with your renal dietitian about how ginger tea fits into your personal food and drink regimen.

Tips for Enjoying Ginger Tea

• Infuse it with fresh additions, like lemon or peppermint. If you prefer a little mint in your tea, Hernandez recommends brewing tea with peppermint for a refreshing brew. You can also add a squeeze of lemon for a bright, citrusy flavor. If you’re watching your added sugar intake, avoid the sweetener or use alternatives approved by your medical team.
• Serve it over ice with sparkling water. One of my favorite afternoon activities is placing a ginger tea bag in a glass of sparkling water. It adds a fun flavor when you need a caffeine-free pick-me-up so you don’t have to worry about it interfering with your sleep.
• Enjoy it as a latte with milk or an alternative to plant-based milk. Adding milk to your tea is a great way to provide additional nutrients. If you have kidney disease, talk to your healthcare provider to see if there is a milk alternative that would suit your needs. Some plant-based milks contain less potassium or phosphorus than others, which may be an important factor to consider for people who have been advised to limit these nutrients.
• Use a fun mug or glass. A simple way to enhance your cup of afternoon tea is to serve it in your favorite mug or glass. Crosmer suggests thinking beyond the traditional cup of tea. “Have fun enjoying your drink in a (heat-proof) wine, cocktail, or martini glass in the afternoon! It’s refreshing, hydrating, and feels like I’m drinking something more than water,” says Crosmer.

Our expert opinion

Experts agree that water remains the drink of choice for hydration and kidney health, but other choices, including ginger tea, can offer a tasty way to vary your routine. The key is to understand your individual health needs and determine which drinks best suit your health condition and treatment plan. For most people, Gutierrez notes that plain ginger tea is generally well tolerated and can be an easy addition to an afternoon routine. While a personalized accompaniment is important, the hydration it provides, the antioxidant compounds in ginger, and the calming ritual of making and enjoying a hot beverage are all reasons why it’s worth adding it to your rotation. If you have kidney disease, talk to your dietitian or healthcare provider about how ginger tea can fit into your personalized nutrition plan.