Looking after your bladder

Drinking the correct amount of fluid for your body weight is important to keep the urine in your bladder diluted. If urine becomes too concentrated it can irritate your bladder, making you need the toilet more frequently and urgently. If passing urine during the night is causing problems, you can reduce your intake after 6pm but do make sure that you compensate at other times of day to get the correct daily intake.

To reduce your caffeine intake try decaffeinated varieties of tea, coffee or cola, or caffeine free drinks such as water, fruit juice or squash. Ensure that you change gradually to reduce any withdrawal effects.

  • Normal bowel motions are soft and easy to pass and you shouldn’t need you to strain
  • It is normal to empty your bowel up to three times a day or only once every two to three days (either can be normal)
  • Bowels benefit from routine, allow yourself time and privacy to empty your bowels
  • Food and drink stimulate the bowel the best time to try for a bowel motion is approximately 30 minutes after the first hot drink or meal of the day
  • Drinking the correct amount of fluid for your body weight can help prevent constipation. If you are not drinking enough, this makes the waste hard and makes it difficult for you to get rid of waste. Fluid helps the waste to remain slippery and therefore easier to pass
  • Ensure your diet has adequate fibre in it. The best advice is to eat 5 portions of fruit and vegetables a day for health
  • Limber up!! Regular exercise, within your limitations, can stimulate the bowel to work regularly

  • DON’T restrict fluids when troubled by incontinence, as this can make the problem worse. The bladder becomes accustomed to smaller volumes and unable to hold on to larger amounts
  • DO increase your fluid intake in hot weather more fluid is needed due to fluid lost by perspiration
  • DO consider taking more foods that have a good water content, such as jellies, yoghurt, soup, milk puddings or ice cream
  • DO consider reducing caffeine which is found in tea, coffee, cola, cocoa and a range of over-the-counter painkillers has a diuretic effect, increasing the amount of urine produced. It can also irritate your bladder, making it want to empty more frequently and urgently.
  • DO avoid fizzy drinks especially those ‘lite’ or diet’ drinks with artificial sweeteners like aspartame or saccharine
  • DO avoid blackcurrant
  • DO consider losing weight as being overweight can make your bladder problems worse, extra weight may put pressure on the pelvic floor muscles which become weak.