Bladder Health Basics: Start Today
An introduction to my Bladder Health Series
Are you dealing with urinary urgency or leakage? Do you feel like you’re running to the bathroom all. the. time.? These are some of the most common things I hear when I ask my patients about their bladder habits. And while I say common, I don’t mean normal. You do not have to live with these symptoms. They are not a rite of passage after having kids and not something to simply expect as you get older.
The good news? Many bladder symptoms improve with simple lifestyle adjustments—things you can start today. This post will give you quick, actionable tips and help you understand what a healthy bladder looks like. In upcoming posts, we’ll go deeper into bladder function, pelvic floor connections, bladder irritants, urge strategies, and more.
Too Busy to Take a Deep Dive into this 5-Part Series? I got you covered! Get your FREE Bladder Health Guide + 3-day Bladder Diary and start improving bladder control today.
What Does "Healthy Bladder" Mean?
A healthy bladder is one that stores urine comfortably and empties fully when your body signals—not too often, not too little—and without pain, pressure, or leaking. Here are general ranges to help you check in with your habits:
Urinating every 2–5 hours (about 5–7 times in 24 hours).
Sleeping through the night without needing to get up. (Waking once may be normal for some adults.)
No leakage with coughing, sneezing, laughing, lifting, or exercise.
No sudden, uncontrollable urgency that sends you sprinting to the bathroom.
If you fall outside these ranges, don’t panic—but do get curious. Your bladder may be asking for some support. Let’s start with a few small, meaningful changes.
Quick Self-Check: Where Are You Today?
Take a moment and jot down:
How many times did you pee in the last 24 hrs?
Did you leak at all? When? (cough, workout, on the way to the toilet…)
Do you go “just in case” before leaving the house, starting a meeting, etc.?
How much water did you drink?
Awareness is step one. From here, we can build better habits.
General Bladder Health Recommendations
These are the foundational habits I coach with my pelvic health patients. Start with one or two—you don’t need to change everything at once.
Stay Hydrated
Aim for roughly half your body weight (lbs) in ounces of water per day as a long-term goal—but don’t jump there overnight. If you currently drink ~40 oz/day, add 5 oz and stick with it for a week. Add another 5 oz the next week. Slow, steady increases are more realistic and kinder to your bladder.
Skip the “Just in Case” Trips
Running to the bathroom before every car ride, class, or Zoom meeting trains your bladder to signal early and hold less. Try waiting for an actual urge (a gentle pressure rising—not panic mode). If you’re nervous, lengthen the time between trips in 5–10 minute increments.
Empty Fully
When you sit to pee, take your time. Lean slightly forward (forearms on thighs is great), relax your belly, and breathe. Let the bladder empty—no rushing, and no “power peeing.” Straining can create pelvic floor tension and incomplete emptying.
Balance Irritants
Caffeine, carbonation, alcohol, and artificial sweeteners can ramp up urgency for some people. You don’t have to give them up completely (hi, coffee lovers!). Instead, pair your bladder irritant with water. Sip water between sips of coffee to dilute concentration in the bladder and reduce urgency.
Personal note: I’m a Pelvic PT and an almost–2-year twin mom who still runs on coffee. This is not my season to quit caffeine—and maybe it’s not yours either. Pairing coffee with water has helped me enjoy my cup and cut down on that rush-to-the-bathroom feeling.
Breathe & Relax
Your pelvic floor and bladder respond to stress. When you grip, rush, or bear down, you may actually make urgency worse. Practice diaphragmatic breathing: inhale through your nose (belly softens), exhale through pursed lips (pelvic floor gently lifts). Use this breath before and during toileting.
Urge Rescue: What to Do When You Suddenly “Have to Go”
Try this mini reset when urgency spikes and you’re not near a restroom (or want to stretch your interval):
Stop moving (don’t sprint!).
Take 3 slow breaths. Inhale, relax; exhale, gently lift pelvic floor.
Distract or change position (sit, cross your legs, or lift your heel on a step).
When urgency fades, walk—don’t rush—to the bathroom.
Practicing urge control teaches your bladder it doesn’t have to empty at the first signal.
When to Reach Out for Help
If you have burning with urination, blood in urine, frequent UTIs, pelvic pain, or leaking that affects daily life, please reach out to a healthcare provider. A Pelvic Health Physical Therapist (Hi, That’s Me!) can help you with bladder retraining, pelvic floor coordination, lifestyle changes, and confidence.
Additional Posts in the Bladder Health Series
Check them out here:
Don’t miss a post! Subscribe to my newsletter and I’ll send new resources straight to your inbox.
Final Thought
You’re just getting started, but I invite you to notice where you are today. Choose one habit—more water, fewer just-in-case trips, or a calmer breathing routine—and practice it this week. Small changes add up, and your bladder (and pelvic floor!) will thank you.
You’ve got this. 💜
Disclaimer: This post is educational and not a substitute for medical care. If you have concerning symptoms, please consult your healthcare provider.