About 1 in 10 people get a kidney stone at some point, and once you’ve had one, there’s roughly a 50% chance of another within 5 to 10 years. The good news is that a few everyday habits lower that risk a lot.

What are kidney stones?

Kidney stones are hard deposits that form when minerals in your urine become too concentrated and crystallize. Most are calcium oxalate stones. Others are made of uric acid, calcium phosphate or, less often, struvite or cystine. Knowing your stone type helps your doctor tailor advice, so ask for any stone you pass to be tested.

1. Drink enough water

This is the single most important step. Aim to drink enough to pass at least 2 to 2.5 liters (around 8 to 10 cups) of urine a day, which for most people means drinking 2.5 to 3 liters of fluid. Your urine should be pale yellow. Drink more in hot weather or when you exercise.

2. Add some citrus

Citrate in lemons, limes and oranges helps stop stones from forming. Adding fresh lemon or lime juice to water is an easy habit. Avoid sugary lemonades and sodas, which can raise risk.

3. Cut back on salt

Salt makes your kidneys pass more calcium into the urine. Keep sodium under 2,300 mg a day by limiting processed foods, canned soups, takeaway meals and salty snacks.

4. Don’t cut out calcium

It sounds backwards, but eating enough calcium from food lowers the risk of calcium oxalate stones, because calcium binds oxalate in the gut before it reaches the kidneys. Have dairy or other calcium-rich foods with meals. Calcium supplements are different: take them only if advised, and with food.

5. Watch oxalate-rich foods if advised

If you’ve had calcium oxalate stones, your doctor may suggest limiting very high-oxalate foods such as spinach, rhubarb, nuts and nut butters, beets and black tea. Pairing them with a calcium-rich food helps too.

6. Moderate animal protein

Large amounts of red meat, poultry, eggs and seafood raise uric acid and lower urine citrate. Keeping portions moderate and eating more vegetables, fruit and beans helps.

7. Keep a healthy weight

Obesity and type 2 diabetes raise the risk of stones. Avoid crash diets, which can increase risk. See how to lose weight safely.

Medicines and herbal products

If you keep getting stones despite these changes, your doctor may test your blood and urine and prescribe a medicine matched to your stone type, such as a thiazide diuretic, potassium citrate or allopurinol.

Herbal products: Himalaya Cystone, available as tablets and syrup, is an Ayurvedic formula traditionally used to support urinary health. A few small studies suggest it may help, but the evidence isn’t strong enough to say it prevents or dissolves stones. If you try it, use it alongside the habits above and your doctor’s advice, never instead of medical care.

Symptoms of a kidney stone

• Severe pain in the side and back, below the ribs, which may spread to the lower belly or groin and come in waves
• Pain or burning when urinating
• Pink, red or brown urine
• Needing to urinate often, or passing only small amounts
• Nausea and vomiting

Get urgent medical help if you have pain with a fever or chills, pain so severe you can’t sit still, vomiting that stops you keeping fluids down, or you can’t pass urine. A stone with infection is an emergency.

Frequently asked questions

What is the best drink to prevent kidney stones?

Water is best. Water with fresh lemon or lime juice adds citrate, which also helps.

Does coffee cause kidney stones?

No. Studies link moderate coffee and tea drinking with a slightly lower risk, as long as you also drink plenty of water.

Can kidney stones come back?

Yes. Around half of people get another stone within 10 years, which is why prevention habits matter.

More in our Everyday Health guide: all our articles and products on this topic in one place.

This article is for general information only and isn’t a substitute for advice from a doctor or pharmacist. Supplements are not evaluated by the FDA to diagnose, treat, cure or prevent any disease.

Most sore throats are caused by the same viruses that cause colds and flu. They usually get better on their own within a week. Antibiotics don’t help a viral sore throat, but plenty of simple remedies can make you feel better while your body clears the infection.

What causes a sore throat?

• Viruses such as colds, flu and COVID-19 cause most sore throats, often with a runny nose, cough or hoarse voice.
• Strep throat, a bacterial infection, causes around 1 in 10 sore throats in adults and up to 3 in 10 in children. It needs a test and antibiotics.
• Dry air, allergies and acid reflux can irritate the throat, especially first thing in the morning. See allergies or cold: how to tell and heartburn relief.
• Smoking and shouting can also leave your throat raw.

Home remedies that help

• Salt water gargle: dissolve half a teaspoon of salt in a glass of warm water, gargle and spit. Repeat several times a day.
• Honey: a spoonful on its own or in warm water or tea soothes the throat and can ease coughing. Never give honey to babies under 1 year old.
• Warm and cold drinks: warm tea or broth, or cold drinks and ice lollies, whichever feels better.
• Rest your voice and get plenty of sleep.
• Humidify the air with a humidifier or a steamy shower if the air is dry.
• Stay hydrated so your throat doesn’t dry out.

Over-the-counter options

• Pain relievers: acetaminophen (paracetamol) or ibuprofen ease pain and fever. Follow the label and check other cold medicines for the same ingredient.
• Medicated lozenges and sprays: lozenges with menthol, or with numbing ingredients like benzocaine, give short-term relief. Don’t give lozenges to young children because of the choking risk.
• Herbal lozenges: honey and herbal lozenges such as Himalaya Koflet lozenges soothe and keep the throat moist.
• Cough syrups: if a cough is keeping your throat sore, a soothing herbal syrup such as Himalaya Koflet-EX linctus may help. Read the age guidance on the pack.

Is it strep throat?

Strep is more likely if you have:

• A sudden, severe sore throat and pain when swallowing
• A fever of 101°F (38.3°C) or higher
• Swollen, tender glands at the front of the neck
• White patches or pus on the tonsils, or tiny red spots on the roof of the mouth
• No cough or runny nose

A doctor or urgent care clinic can do a quick swab test. If it’s strep, antibiotics help you recover faster and prevent complications.

When to see a doctor

See a doctor if:

• Your sore throat lasts longer than a week, or keeps coming back
• You have signs of strep throat, listed above
• You have a high fever, a rash, or ear pain
• You have a weakened immune system

Get urgent help if you have trouble breathing or swallowing, are drooling because you can’t swallow, can’t open your mouth fully, or have swelling on one side of the throat or neck.

Frequently asked questions

How long does a sore throat last?

A viral sore throat usually improves within 5 to 7 days. Strep throat improves within a day or two of starting antibiotics.

What is the fastest way to soothe a sore throat?

A salt water gargle, a spoonful of honey, a lozenge and a pain reliever such as acetaminophen or ibuprofen usually bring relief within an hour.

Do I need antibiotics for a sore throat?

Only if a test shows a bacterial infection such as strep. Antibiotics don’t work on viruses and can cause side effects.

More in our Allergies guide: all our articles and products on this topic in one place.

More in our Everyday Health guide: all our articles and products on this topic in one place.

This article is for general information only and isn’t a substitute for advice from a doctor or pharmacist.