Mastering Urinary Urgency: 7 Expert Tips for Quick Relief

Written by: Dr. Kate Smith, PT, DPT

Do you use the bathroom every 15-30 minutes, maybe more? 

Do you need to know where every bathroom is at all times?

Do you feel like you need to pee right when you pull into the driveway, put the key in the door, or see running water? 

Well, if this is YOU, you may have Urinary Urgency!

Urinary urgency is when you feel a sudden urge to urinate that is difficult to delay or control. You may feel a strong sensation of pressure or discomfort in the bladder. You also may not be able to make it to the toilet in time causing accidents. 

If you are experiencing these symptoms and either are or want to seek Pelvic Floor Physical Therapy, one of the many questions we ask you is what does your fluid intake and diet look like?  Fluid intake and diet plays a crucial role in alleviating urinary urgency, as certain foods and beverages can either contribute to or mitigate symptoms. Here’s a breakdown of fluid and dietary considerations for managing urinary urgency:

1. Hydration Balance

• Importance of Water: adequate hydration is essential for overall health and also the health of your bladder. One rule of thumb is to drink at least ½ your body weight in ounces per day. As someone who lives in sunny, humid Florida, I recommend at least 80-100oz per day. 

• Yes, water is super important but if you are having issues with urinary urgency at night, you may want to limit your water intake to small sips 2 hours before bed. 

• Carbonated Water: any form of carbonation is actually a bladder irritant! So those bubbly’s, Perrier and La Croix, may actually be contributing to your symptoms. They also are not as hydrating. If they are something that you enjoy, I recommend 1-2 max per day with adequate water intake! 

2. Acidic Foods:

• Acidic foods, such as citrus fruits and tomatoes, may irritate the bladder. So, although we love to put lemon or orange in our water, it may also be contributing to some irritation.

3. Caffeine Awareness:

• Limit Caffeine Intake: caffeine is a known diuretic and can irritate the bladder. Consider reducing or eliminating coffee, tea, and caffeinated or all sodas from your diet. If you want to continue drinking coffee, stick to decaf or increase water intake after reach cup!

4. Watch Your Spices:

• Avoid Spicy Foods: spices, hot peppers, and strong seasonings can irritate the bladder. Especially that hot sauce on everything!

5. Moderate Alcohol Consumption:

• Alcohol Sensitivity: alcohol can act as a bladder irritant and a diuretic. Moderation is key; consider reducing alcohol intake or choosing fewer irritating options such as no carbonation, artificial sweeteners, or citrus! 

6. Manage Artificial Sweeteners:

• Check for Triggers: some artificial sweeteners, found in diet sodas and sugar-free products, may exacerbate urinary urgency in sensitive individuals. 

7. Manage Bowel Movements:

• Constipation can contribute to bladder issues. (a topic for another day!)

By being mindful of your diet and making informed choices, you can positively impact urinary urgency symptoms and contribute to overall bladder health!

Have you made all of these changes and are still having symptoms? 

It may be due to musculoskeletal issues such as myofascial restrictions in the abdominal wall, the ability for the uterus and bladder to move on one another, restrictions in the ligaments of the bladder, pelvic floor hypertonicity, and imbalances in the whole body! 

Working with a Pelvic Floor Physical Therapist to get to the root cause of your urinary urgency is KEY!