Good Bladder Habits

Some daily habits and information to help you have a healthy bladder for life...

  • Drink lots of water, at least 2 litres, more if breastfeeding and exercising. Tea and Coffee can be counted in this but go for decaff as caffeine is an irritant to the bladder! Juices also count but avoid artificial sugars.
  • Alcohol is a bladder irritant and muscle relaxant so can make urgency and urges worse.
  • Stop going 'just in case'. Wait until you have the full bladder feeling above the pubic hair region rather than the first urethra sensation. Always be careful when doing this to avoid any unfortunate accidents when out and about.
  • Sit in the correct position for emptying your bladder (see picture below), if you are out and about a lot then take antibacterial wipes for public seats as it's best not to hover or perch.
  • Relax your bladder and pelvic floor and let the bladder empty naturally, rather than straining.

If you experience urinary incontinence it's best to book and see your GP. Take a look at this Bladder Diary Information and try it for a few days before-hand so you can tell your GP.


Read more on this NHS Information Factsheet.

Position for Emptying your Bladder

  • Natural curve in back (not slumped).
  • Lean forward - hands on knees.
  • Knees wide apart, feet flat on floor.
  • Look ahead.
  • Relax tummy muscles and pelvic floor.
  • Don't rush or strain to empty.
  • Wipe front to back. 
  • Gently drawn in tummy and pelvic floor as you stand.


Particularly important after an operation because the swelling may mean a slow start of flow, avoid straining as this may damage the surgery.

Information & Image from Sue Croft Physiotherapist. Pelvic Floor Essentials is an essential read!

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