Many people who attend Innerstrength Physiotherapy are advised to alter their fluid intake.
This is usually done after filling in a Fluid Balance Chart or Bladder Diary because some people drink too much and some drink to little.
How much fluid should I drink?
The total fluid intake for adults includes fluid from drinking water, beverages of all kind, and from food moisture.
They only apply to conditions of moderate environmental temperature and moderate physical activity. (Source)
They only apply to conditions of moderate environmental temperature and moderate physical activity. (Source)
- Females 1.5 - 2.0 L/day
- Pregnant women the same water intake as in non-pregnant women plus an increase in proportion to the increase in energy intake (300 mL/day) is proposed.
- Lactating women about 700 mL/day above non-lactating women
- Males 2.0 - 2.5 L/day
What colour should my urine be?
Fluid intake for exercise (Athletes)
Starting a workout or training session well hydrated is important not only for exercise performance but also for health by preventing an unsafe rise in body temperature.
The goal is to drink enough fluids to minimize dehydration while not overdrinking.
Recreational athletes should consider that most people drink fluids with meals, so if consuming water or other beverages while eating, a rigid pre-workout hydration plan may be unnecessary.
To ensure proper pre-exercise hydration, the athlete should drink approximately....
- 500 to 600mL of water or a sports drink 2 to 3 hours before exercise.
- and 200 to 300mL of water or a sports drink 10 to 20 minutes before exercise.
Water might be preferred for recreational athletes who are trying to reduce body fat and are working out for an hour or less.
Fluid intake and incontinence
Fluid intake may play a minor role in the urinary incontinence. (Source)
Altering fluid to change urinary symptoms
In women with urinary day and nighttime frequency and urgency a minor decrease of fluid intake by 25% is recommended provided current fluid intake is more than one litre a day.
In a study this decrease led to a significant reduction in frequent urination, urgent urination and nighttime bladder emptying.
It did not reduce urinary incontinence.
Increases in fluid consumption led to symptom worsening.
Fluid - Type
Below is a summary of the available evidence about the effect fluid types might have on your bladder.
Cranberry
Cranberry drink or extract, methenamine hippurate has not been found to be effective in preventing urinary tract infection.
Caffeine
Click here to see how much caffeine is in my drinks?
Caffeine consumption may play a role in making urinary incontinence worse.
Several studies have examined the consumption of coffee as a risk factor for urinary incontinence.
One study demonstrated that increased intake of caffeinated coffee is associated with worse urgency urinary incontinence.
One study reported that women who decreased daily caffeine consumption to a mean of 96.5mg, had a significant reduction in urgency episodes (61% versus 12%)
Small clinical trials do suggest that decreasing caffeine intake improves continence.
A reduction in caffeine intake is recommended for those with incontinence symptoms. (Source)
Several studies have examined the consumption of coffee as a risk factor for urinary incontinence.
One study demonstrated that increased intake of caffeinated coffee is associated with worse urgency urinary incontinence.
One study reported that women who decreased daily caffeine consumption to a mean of 96.5mg, had a significant reduction in urgency episodes (61% versus 12%)
Small clinical trials do suggest that decreasing caffeine intake improves continence.
A reduction in caffeine intake is recommended for those with incontinence symptoms. (Source)
Tea
One large study found a positive link between tea drinking and both stress urinary incontinence or mixed both urgency and stress related incontinence.
Another showed an association between tea and with overactive bladder (urgency type symptoms.)
Other studies about tea are less clear.
Alcohol
In a large study, there was no association between alcohol consumption and urinary incontinence.
Carbonated drinks
Drinking carbonated drinks has been found to be a risk factor for the onset of overactive bladder (defined as having either urgency, urinary urge incontinence or a combination.)
If you have interrupted sleep
Fluid Management Instructions
Spread out your liquid intake rather than drinking a lot at one time.
Try to avoid fluids within a few hours of going to bed.
Don’t drink fluids during the night, if you can avoid it.
If you drink fluids after your evening meal, or within three hours of going to bed, try to eliminate all fluid intake within one hour of going to bed.
Avoid drinks that contain caffeine.
If you drink coffee or tea, gradually switch to decaffeinated.
If you drink soft drink, choose caffeine-free options.
If you drink alcoholic beverages before going to bed, try to reduce it as much as possible.
Extra Reading
Below are links to two articles for extra reading.