Normal Bladder Habits
So what is normal?
It is normal to (Source)
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to empty your bladder 6-8 times daily and this varies depending on your fluid intake.
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to go no more than once at night.
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for your bladder to empty an average of 250mls and have a capacity between 300-400 mls.
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to go to the toilet when you need to. Do not go “just in case.”
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to sit on a toilet seat. Don’t hover over the toilet with your bottom off the seat.
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for your bladder to empty without straining or pushing down on your pelvic floor.
How to Urinate
Sit on the toilet leaning forward with your elbows resting on your knees.
For some it helps to have your knees slightly higher than your hips. Place your feet flat on a small stool.
Pull your pants down to your ankles and spread your knees wider than your hips.
Relax your belly/abdomen and pelvic floor muscles.
Breathe normally with a relaxed abdomen. Wait for the stream to finish completely.
If you are not emptying completely
If you are not emptying completely it helps to go twice or “double void.”
Empty as described above and then stand up, jiggle your hips and sit down again.
Repeat this until you have fully emptied.
What you eat and drink affects your bladder and bowel.
The inside of your bladder looks a bit like the inside of your mouth.
After infections it can be a little inflamed and this can be felt as an urge even with little or no urine stored.
You can help to calm it down by making sure you drink enough and your urine is a pale straw colour. Dark concentrated urine can irritate your bladder.
The following drinks may irritate your bladder and make you urinate more often.
- caffeine (coffee, tea, green tea, Coke, Pepsi),
- artificial sweeteners,
- carbonated drinks and
- alcohol.
Take cranberry supplements at a clinical dose. (300-400mg x2/day)
How much water should I drink
Drink approximately 6-8 glasses of fluid per day, preferably water.
This amount may vary with level of activity or heat exposure. It can help to have a bottle or jug nearby.
For athletes and more info click here.
Reducing Caffeine
Reduce your caffeine intake by substituting caffeine with herbal or decaffeinated drinks.
Reduce your intake slowly to avoid withdrawal symptoms such as headaches and irritability. Eventually you will be able to have 1-2 cups of tea or coffee again.
Bladder Diary
Most people who attend Innerstrength Healthcare will be required to complete a Bladder Diary.
This chart records your current fluid intake and urine output. We will use this to guide you to develop normal bladder habits.
Click here to download the form. For more information click here.