What Are The Top 5 Things You Need to Know About Normal Bladder Health?

November 22, 2023

If you’ve ever wondered what a Pelvic Floor Physical Therapist would want to tell you about maintaining normal bladder health, you’ve come to the right place. In this blog post, we will discuss the top five things that every woman should know about their bladder health. As a Pelvic Floor PT with over 21 years of experience, I have dedicated my career to helping women improve their pelvic health. So, let’s dive into the essential information you need to know!


  1. Stay Hydrated: Proper hydration is crucial for maintaining a healthy bladder. Aim to drink at least half of your body weight in ounces of water each day. For example, if you weigh 150 pounds you should aim for 75 ounces of water per day. If this seems intimidating then start slowly by adding 1 extra glass of water a day until you meet your hydration goal.  This strategy will allow your body to have time to adjust to the increase fluids so that you aren’t living in the bathroom! Overall, staying hydrated helps decrease the acidity of your urine, which can reduce urinary incontinence symptoms. Make sure you prioritize hydration to support your bladder health.
  2. Bathroom Frequency: Pay attention to how often you visit the bathroom. Ideally, you should aim to urinate every two to four hours, depending on your fluid intake. If you’re meeting your daily hydration goals, you may need to use the bathroom more frequently, around every two to three hours. However, if you’re not fully hydrated, you might be able to go longer, around three to four hours between bathroom visits.
  3. Nighttime Urination: Waking up frequently at night to use the bathroom can lead to sleep deprivation. Ideally, you should only need to urinate zero or one time during the night. If you find yourself waking up more frequently, there are exercises you can do to improve your sleep quality. Check out our My Core Floor YouTube channel for more information on how to sleep longer without interruptions or join the My Core Floor online program..
  4. Early Intervention: Don’t wait to address any bladder symptoms you may be experiencing. If you notice occasional leaks, dribbles, or small drops after activities like sneezing or coughing, it’s essential to take action early. Symptoms tend to worsen over time if left untreated, and the pelvic floor muscles can become weaker. Start taking steps to improve your bladder health as soon as possible to prevent further deterioration.
  5. Leaking is Not Normal: No matter your age or life stage, it’s important to understand that urinary incontinence is not a normal part of life. Whether you’re a mom, menopausal, or in your 20s, 30s, 60s, 70s, or 80s, leaking should never be considered normal or acceptable. The good news is that urinary incontinence can be corrected at any age. Don’t hesitate to reach out for help when you’re ready to take control of your bladder health

Maintaining a healthy bladder is vital for your overall well-being and quality of life. By following these top five tips, including staying hydrated, managing bathroom frequency, addressing nighttime urination, seeking early intervention, and understanding that leaking is not normal, you can take charge of your bladder health. Remember, it’s never too late to prioritize your pelvic health and seek professional guidance. If you’re ready to make a positive change, don’t hesitate to reach out for support. Take control of your bladder health today!

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