How to Stay Hydrated Without Worrying About Frequent Bathroom Trips This Summer

Written by a pelvic floor physical therapist at Empower Your Pelvis, in Kansas City, Missouri (Lee Summit, MO and Overland Park, KS)

With summer just around the corner, especially here in Missouri, we’re gearing up for those long, hot, and humid days. Staying hydrated during this time is crucial, but what if you're one of those people who feel like you’re constantly running to the bathroom or struggling to hold it in without leaking? The surprising truth is that not drinking enough water can actually make those symptoms worse. Let’s dive into why this happens and what you can do to stay hydrated without worrying about bladder issues.

The Science Behind Your Bladder and Urgency

Your bladder is a muscle, and like any muscle, it responds to signals from your brain. As your bladder fills with urine, it sends a signal to your brain that it’s time to pee. The fuller it gets, the stronger that signal becomes. For some people, however, that “I’ve gotta go!” feeling can jump from zero to one hundred in what feels like an instant. This sudden urgency is often due to the concentration of your urine and the presence of bladder irritants.

When you aren’t drinking enough water throughout the day (ideally, aim for half your body weight in ounces), your urine becomes more concentrated with waste products. This increased concentration can irritate your bladder, intensifying the urgency signal and making it tougher to hold it until you reach a bathroom. On the flip side, when you drink water regularly throughout the day, you’re helping to dilute your urine, making it less irritating to your bladder and reducing that sudden urge to pee.

Watch Out for Bladder Irritants

Even if you’re drinking water, other foods and beverages you consume might still irritate your bladder. Some common culprits include:

• Caffeinated drinks like coffee, tea, and energy drinks

• Alcoholic beverages

• Citrus fruits and juices, including lemonade

• Tomato-based foods like pasta sauce and salsa

• Spicy foods

• Artificial sweeteners often found in diet drinks or low-calorie snacks

This doesn’t mean you have to eliminate all these foods and drinks from your diet entirely. Instead, it’s about being mindful of how much and how often you’re consuming them. If you’re noticing frequent urges to pee or unexpected leaks, consider what you’ve been eating and drinking. It might be worth experimenting with reducing these irritants to see if your bladder habits improve.

Stay Hydrated and Keep Your Bladder Happy

As the summer heat kicks in, don’t let concerns about urgency or leaks stop you from drinking enough water. Cutting back on water won’t help and could even make things worse. If you find yourself reaching for that second iced coffee or eyeing a refreshing lemonade on a hot afternoon, remember to balance it out with a glass or two of water. Your bladder will thank you!

In summary, staying hydrated is essential, especially as the temperatures rise. Drinking water consistently throughout the day can help reduce bladder irritation and urgency. And if you’re concerned about frequent trips to the bathroom, take a moment to assess your diet and consider if bladder irritants might be playing a role.

So, enjoy the sunshine, drink plenty of water, and keep your bladder happy this summer! 🌞💧

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With wellness in your pelvis-

Amanda Fisher, PT, DPT
Owner, Empower Your Pelvis, a pelvic floor physical therapy clinic in Kansas City (Lee’s Summit, MO and Overland Park, KS)