If you follow us on social media, you may have seen our recent polls about healthy bladder habits! Some of the answers surprised many of you — so let’s dive a little deeper. Today, we’re talking about 5 simple habits that can help keep your bladder happy and healthy!

1. Stay hydrated

2. Pee when you need to 

3. Stop peeing “just in case”

4. Don’t power pee 

5. Limit bladder irritants

Stay Hydrated

Your body needs water to work well — and that includes your bladder! When you don’t drink enough water, your pee becomes darker and more concentrated. This can make your bladder feel irritated. Most people should drink about half their body weight in ounces of JUST water, but you may need more if it’s hot or you’re moving a lot or spending a lot of time outside in the heat.

Pro tip: Try to sip water throughout the day. Sipping throughout the day improves hydration and improves how your bladder can slowly fill overtime, chugging water can trigger more bladder sensitivity and result in poor bladder habits!

Pee When You Need To

When your body tells you it’s time to pee - listen! Holding it in for too long can put stress on your bladder. Over time, this can lead to leaks or trouble fully emptying.

We know that for some people — like teachers, nurses, or servers — it can be hard to take bathroom breaks during the day. But regularly ignoring the urge to pee can confuse your body. The little signals in your bladder that tell your brain it's time to go can become less sensitive over time. This means your bladder might not send the right signals when it’s full, and you might not feel the urge until it’s urgent.

If you can, try to go when your body says it’s time. Your bladder will thank you later!

Stop Peeing “Just in Case”

This one surprises a lot of people! Going to the bathroom before you actually feel the urge — just in case — might seem like a smart idea. But doing it too often can confuse your bladder.

If you pee when your bladder isn’t full, your body starts to think it should go at the first small sign — even when it’s not time yet. Over time, this can make you feel like you need to pee all the time, even if your bladder isn’t full.

Try to wait until you really feel the need to go — usually every 2 to 4 hours is normal.

And here’s a fun fact: there’s no such thing as a “small bladder”! If you’re always running to the bathroom, it’s usually because of poor bladder habits or tension in your pelvic floor — not the size of your bladder.

Don’t Power Pee

Do you ever push or strain to pee faster? That’s called power peeing — and it’s not great for your bladder. Your body is designed to let pee flow on its own. When you push, you can actually weaken the muscles that help your bladder empty the right way.

When you sit on the toilet (yes, sit — hovering can make it harder to relax!), try to let your body fully chill out. Take some slow, deep breaths. You can even try a little gentle wiggle to help relax your pelvic floor.

Peeing should be passive, meaning your body does the work without you having to push. If you feel like you have to strain or can’t empty your bladder fully, you might have pelvic floor tension — and that’s something we can help with!

Limit Bladder Irritants

Some foods and drinks can bother your bladder. Things like coffee, soda, spicy foods, citrus, and alcohol are known as bladder irritants. They can make you feel like you need to pee more often or more urgently.

☕ Don’t worry — we’re not saying you have to give up coffee or your favorite treats forever! But cutting back a little and drinking more water can really help your bladder feel better.

Pro tip: Try the “sandwich method” — drink half a glass of water before your morning coffee and half a glass after. This helps dilute the coffee in your bladder and may reduce irritation.

Final Thoughts

Your bladder does a big job — and small changes can go a long way in keeping it healthy! Start with one or two of these habits and build from there.

And if you're not sure what's normal or need help with bladder leaks, urgency, or pain — you're not alone. We're here to help! Text us at (305) 918-2631 to schedule your free phone consultation.