Bladder health
Bladder health
What is normal, what healthy bladder habits look like, and simple ways to keep your bladder healthy.
2 cupsthe average bladder holds about this much before it needs to be emptied
6 to 8times is the normal range to urinate in 24 hours
2 hrsusually not more often than this
6 to 8 cupsof fluid a day (8 oz each), unless your doctor advises otherwise
What is considered normal?
- The average bladder can hold about 2 cups of urine before it needs to be emptied.
- The normal range is 6 to 8 times during a 24 hour period. As we get older, bladder capacity can get smaller and we may need to go more often, but usually not more than every 2 hours.
- Urine should flow easily without discomfort in a good, steady stream until the bladder is empty. No pushing or straining is necessary.
- An urge is a signal you feel as the bladder stretches to fill. Urges can be felt even if the bladder is not full. Urges are not commands to go to the toilet, merely a signal, and they can be controlled.
What are good bladder habits?
- Take your time. Don’t strain or push, and make sure you empty your bladder completely each time. Do not rush the process.
- Consistently ignoring the urge to go (waiting more than 4 hours between toileting) or urinating too infrequently may be convenient but is not healthy for your bladder.
- Avoid going to the toilet “just in case” or more often than every 2 hours. It is usually not necessary to go at the first urge. Try to go only when your bladder is full.
Urgency and frequency can be improved by retraining the bladder and spacing your fluid intake throughout the day. Practice good toilet habits. Don’t let your bladder control your life.
Tips to maintain good bladder habits
- Maintain a good fluid intake. Depending on your body size and environment, drink 6 to 8 cups (8 oz each) of fluid per day unless otherwise advised by your doctor. Not enough fluid creates a foul odor and dark color of the urine.
- Limit caffeine (coffee, cola, chocolate or tea) and citrus foods, which can be associated with increased urgency and frequency. See the handout “How Diet Can Affect Your Bladder.”
- Limit alcohol. It increases urine production and makes it difficult for the brain to coordinate bladder control.
- Avoid constipation by maintaining a balanced diet of dietary fiber.
Cigarette smoking is also irritating to the bladder surface and is associated with bladder cancer. In addition, the coughing associated with smoking may lead to increased incontinent episodes.
This handout is for education and does not replace advice from your own healthcare provider.