Urine is the “river” of the human urinary tract that trickles through the body for years and years. In fact, urine is not as clear as it seems, it dissolves a lot of human metabolic waste and inorganic salts. When the solutes (such as calcium, oxalic acid, uric acid, etc.) in urine increase, or when the volume of urine decreases, it is easy to develop urolithiasis, which brings troubles and pains to people. In life, we can prevent urolithiasis simply and effectively by changing our dietary habits. 1. Drink more water. In order to prevent urolithiasis, we recommend that the daily fluid intake should be more than 3 liters, so that the daily urine is maintained at more than 2.5 liters. Drinking more water and urinating more often can effectively reduce the over-saturation of stone components and effectively prevent the occurrence of kidney stones. It is recommended to drink more plain water, orange juice or lemon water, and avoid excessive consumption of coffee, black tea and cola, etc. 2. Eat more dairy products. It is recommended to eat more dairy products (such as milk, cheese, etc.), tofu and small fish to maintain a normal range or appropriate degree of high calcium diet. Maintain a daily calcium intake of 1 gram to 1.2 grams for adults. A diet that is too low in calcium can promote the absorption of oxalic acid in the intestine and increase the excretion of oxalic acid in the urine. The calcium oxalate in the urine is like a small gravel in the river, and it is easy to gather to form calcium oxalate stones after the increase. 3, eat less spinach. Patients with previous calcium oxalate stones should avoid consuming large amounts of oxalic acid-rich foods. The oxalic acid content in spinach is the highest, other than kale, almonds, peanuts, beets, black tea, etc. 4, do not oversupply vitamin C. Vitamin C is naturally transformed to produce oxalic acid. After taking vitamin C, urinary oxalic acid excretion will increase significantly, and the risk of forming calcium oxalate stones increases accordingly. People with previous calcium oxalate stones should avoid high doses of vitamin C. It is recommended that their daily intake of vitamin C should not exceed 1 gram. 5. Eat less meat. It is recommended to avoid excessive intake of animal protein. A high protein diet can increase the excretion of calcium and oxalate in the urine, reduce the urinary excretion of citrate, and make the urine acidic. These tend to induce the formation of calcium-containing stones in the urinary tract. In addition, animal offal (liver and kidney), sardines, anchovies, etc. are high in purines. When purines enter the body, they are eventually metabolized into uric acid. Uric acid can contribute to the precipitation of oxalate in the urine, thus forming urinary stones. The recommended daily intake of purine in food is less than 500 mg. In addition, attention should be paid to increasing the intake of vegetables and fruits to ensure a balanced diet. Healthy eating habits are the best way to help us prevent the disease, and we should pay attention to these dietary practices in our life to avoid the adverse effects of urolithiasis.