Bladder care
Patient information factsheet
How much should I drink?
Make sure you drink enough fluids, so your urine (pee) is a light straw colour.
If you drink too little, your urine becomes concentrated and can irritate the bladder.
If you drink too much, it may also upset the bladder.
Aim to drink about 1.5–2 litres of fluid each day (around 6–10 glasses or mugs).
Drink steadily throughout the day, rather than all at once.
Try to cut down on drinks that can irritate the bladder, such as:
- Tea/coffee/green tea/hot chocolate
- Coca-Cola®/ Pepsi® and similar drinks (these usually contain caffeine)
- Citrus fruit juice (orange / grapefruit)
- Alcohol: beer/spirits with fizzy mixers/wine (white wine is worse than red)
- Artificial sweetener/diet drinks.
Also try cutting back on acidic and spicy food, chocolate, and cheese/yoghurt as they may also irritate the bladder.
Replacement drinks:
- Water
- Fruit squash diluted with water
- Barley water
- Fruit, herbal, peppermint teas
- Decaffeinated tea/coffee
- Broth/soup
How often should I go to the toilet?
- Most adults go to the toilet about 4–7 times a day.
- At night, people under 60 usually don’t need to go more than once, and people over 60 not more than twice.
- Don’t go “just in case.” This can make the bladder worse because it gets used to holding less urine and becomes more sensitive.
- If you wake up a lot at night to pee, stop drinking drinks at least 2 hours before bed.
- Try to wait a bit longer in the evening before going to the toilet, so your bladder stretches a little.
- Then go just before you go to sleep.
Tips to help you fully empty your bladder
Take your time when you go to the toilet and sit down properly. You need to be relaxed so your bladder can empty fully.
Try these tips:
- Sit on the toilet and lean forward a little
- Put your feet on a small stool so your knees are higher than your hips
- Go, then try again (“double void”) by standing up, moving a bit, and sitting back down
- Gently rock forward and backward while relaxing your tummy and pelvic muscles
- Lightly tap just above your pubic bone 7–8 times
- Turn on a tap so you can hear running water
- Gently move or touch the skin near your pubic area
- Stroke your lower back
- These can help your bladder empty more completely.
Is there anything else that can help?
Yes, there are a few more things you can try:
- Bladder training: This means slowly learning to wait a bit longer before going to the toilet. Use distractions and stay calm when you feel the urge.
- Pelvic floor exercises: These help strengthen the muscles that support your bladder.
- Healthy weight: If you are overweight, losing even a small amount of weight can improve bladder symptoms.
- Stop smoking: Smoking can irritate the bladder and cause coughing, which can weaken bladder muscles.
- Avoid constipation: A full bowel can press on your bladder and make symptoms worse. Straining is also not good for your pelvic floor.
- Medication: A Doctor (GP) may give medicine to help, but it can have side effects and must be taken regularly. It works best alongside bladder training, not on its own.
Contact our service
Whittington Bladder and Bowel Care Service
Email: whh-tr.bladderandbowel@nhs.net
Webpage: https://www.whittington.nhs.uk/?c=33288
Whittington Pelvic Health Physiotherapy
Email: whh-tr.outpatienttherapy@nhs.net
Webpage: https://www.whittington.nhs.uk/?c=42977
North central London perinatal pelvic health service - Royal Free London
Email: rf-tr.nclpphs@nhs.net