We often see young adults visiting our hospital with complaints of pain in the lower ribs, blood in their urine, or debilitating discomfort of passing a kidney stone. Many of them are surprised. "Doctor, isn't that an old person's problem?" they ask. Not anymore. Kidney stones are becoming increasingly common in young adults across the world. The reasons why young adults get kidney stones vary from person to person. The hectic working schedules, unhealthy meals, insufficient water intake, and long hours of travel in the heat – all add up.
What Are Kidney Stones?
Your kidneys are always working quietly in the background. Every hour of every day, they filter your blood, pull out waste products, and push them out of the body through urine. It's a process most of us never think about, until something goes wrong.
Kidney stones form when certain waste minerals, calcium, oxalate, uric acid, build up in the urine faster than the body can flush them out. Some stones are tiny, barely visible, passed in the urine without causing any noticeable discomfort. Others grow large enough to block the tube that carries urine from the kidney to the bladder, and that's when the pain hits, often severely and without much warning.
The most common variety we see is the calcium oxalate stone, though uric acid stones and a few other types show up regularly in patients too.
Common Symptoms of Kidney Stones
Kidney stones don't always announce themselves quietly. Here are the most common kidney stone symptoms in young adults:
- Sharp, cramping pain in the back, side, or lower abdomen - often coming in waves
- Pain during urination, sometimes described as a burning sensation
- Blood in the urine - your urine may appear pink, red, or brown
- Cloudy or foul-smelling urine
- Frequent urge to urinate, even when little comes out
- Nausea or vomiting, especially during a pain episode
- Fever and chills - this is a warning sign of infection and requires urgent attention
If you are experiencing any of these symptoms, please do not wait. Kidney stones that are left untreated can lead to infections, kidney damage, and serious complications.
Why Are Kidney Stones Common in Young Adults?
Lifestyle habits causing kidney stones include:
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Not Drinking Enough Water
This is the single biggest contributor to kidney stones. Uganda's climate is warm, and many of us spend our days outdoors, in traffic, or in offices without easy access to clean drinking water. When the body doesn't get enough fluids, the urine becomes very concentrated. This creates the perfect environment for crystals to form. Prevent kidney stones naturally by staying hydrated. -
Diet and Eating Habits
A diet heavy in processed foods, table salt, and animal protein, particularly red meat, increases the substances in the urine that form stones. On the other hand, a low intake of calcium (from foods like milk, millet, or leafy greens) can also paradoxically increase the risk of calcium oxalate stones, because without enough dietary calcium, oxalate is absorbed more easily from the gut. It is essential to learn about the best diet to prevent kidney stones and follow it. -
Sedentary Work and Screen Time
Many young Ugandans now work desk jobs or study for long hours with limited movement. Physical inactivity has been linked to changes in how the body handles minerals, and it contributes to weight gain, another known risk factor for kidney stones. -
Obesity and Metabolic Health
Carrying excess body weight affects the way your kidneys filter waste. It increases the levels of calcium, oxalate, and uric acid in the urine, all of which contribute to stone formation. With rates of obesity rising among urban young adults in Uganda, this has become an increasingly relevant risk factor.
Family history can also increase your risk of getting kidney stones.
How to Prevent Kidney Stones in Young Adults
The encouraging news is that kidney stones in young adults are largely preventable. Here are practical steps you can start today.
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Drink more water
This is the most important thing you can do. Aim for at least 8 to 10 glasses (approximately 2 to 2.5 litres) of water per day. If you are physically active or spend time in the sun, you need even more. Carry a water bottle with you. Make it a habit. -
Eat more fresh foods
Fruits and vegetables - particularly citrus fruits like oranges and lemons - contain citrate, a natural substance that helps prevent kidney stones. Matooke, beans, and traditional Ugandan greens are nourishing and kidney-friendly choices. Try to prepare more meals at home rather than relying on packaged or processed food. -
Reduce your salt intake
High salt (sodium) causes the kidneys to release more calcium into the urine, promoting stone formation. Limit adding table salt to food, and be mindful that many processed snacks, soups, and restaurant meals contain hidden sodium. -
Moderate animal protein
You don't need to stop eating meat entirely, but large amounts of red meat, chicken, or fish can increase uric acid levels. Incorporate plant-based proteins like beans, lentils, and groundnuts into your meals more regularly. -
Get moving
Even a 30-minute walk each day helps maintain a healthy weight and improves how your body manages minerals. Find a form of exercise you enjoy - whether it's football, dancing, jogging, or cycling, and make it a regular part of your week. -
Cut back on sodas and energy drinks
These beverages are hard on the kidneys and contribute to dehydration despite feeling like you are drinking fluids. Replace them with water, fresh fruit juice, or herbal teas. -
Maintain a healthy weight
If you are overweight, even modest weight loss through diet and exercise can reduce your kidney stone risk meaningfully over time.
When to Consult a Specialist
Not every case of back pain is a kidney stone, and not every kidney stone needs surgery. But there are situations where you should come in without delay.
Please see a doctor if you experience:
- Sudden, severe pain in the side or back that doesn't settle
- Blood in your urine
- Fever alongside pain or difficulty urinating
- Vomiting that prevents you from drinking fluids
- A history of kidney stones with returning symptoms
Stay informed and avoid unhealthy habits that cause kidney stones. Kidney stones that block the urinary tract or cause infections are medical emergencies. Seeking care early almost always leads to better outcomes.
Treatment for Kidney Stones at UMC Victoria Hospitals
At UMC Victoria Hospitals, the best hospital for kidney stones we understand that navigating kidney-related health concerns can feel overwhelming, especially for younger patients who may be managing work, family, and other responsibilities alongside their health.
Specialists at our Department of Urology have managed kidney stones for many years, working with patients at every stage, whether they've just received a first diagnosis, are in the middle of treatment, or are trying to make sure the stones don't come back.
For larger stones or those causing obstruction, we offer modern treatment in Kampala which includes:
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Shock Wave Lithotripsy (ESWL)
Sound waves are directed at the stone from outside the body, breaking it into fine fragments small enough to pass through urine. There are no cuts, no stitches, and most patients go home the same day. -
Ureteroscopy
A thin, flexible instrument is passed through the urinary tract to reach the stone directly. Depending on the size, the stone is either pulled out whole or broken up on the spot. It's a precise, minimally invasive option that works well for stones sitting in difficult locations. -
Surgery
Reserved for complex cases where other approaches are not suitable, or where the stone is simply too large to treat any other way.
After treatment, experienced urologists in Uganda at our hospital work with patients to create a comprehensive prevention plan, looking at your diet, fluid intake, and any underlying metabolic factors that may have contributed to your stones.
