Decoding Bladder Irritants and Finding Relief

How much water should you really be drinking, and what foods and drinks are secretly irritating your bladder? Let's find out. 

How Much Water You Should Be Drinking

Fluid intake varies based on health status, age, gender and physical activity levels, therefore, it’s important to consider these when calculating what you should be drinking. According to the Academy of Nutrition and Dietetics, women need 9 eight ounce cups and men need 13 eight ounce cups per day in those that are considered generally healthy. An easy way to track fluid needs is to assess the color of your urine. Your urine should be a light yellow color indicating you are drinking enough fluid. If your urine is a darker yellow or amber color, you should be drinking more water. 

Bladder Irritants Can Make Your Bladder Feel Full

Symptoms of Irritated Bladder

Water is ultimately the healthiest fluid for your bladder. Bladder irritants are foods or fluids that are considered to be irritating to the bladder and cause your bladder to feel “full” when it is not. This can present as any of the following: 

• Urinary urgency: a sudden, strong urge to use the bathroom
• Urinary frequency: going to the bathroom more often than “normal” 
• Normal urination is considered to be once every 2-4 hours. This also fluctuates depending on fluid intake.
• Urinary urge incontinence: when you feel a sudden, strong urge to use the bathroom and you leak because you are unable to make it to the bathroom in time
• Nocturia: having to wake up frequently in the middle of the night to use the bathroom

Bladder Irritants

Bladder irritants do not affect everyone the same. Some might be very irritating, while others might not experience any symptoms. Bladder irritants include: 

• Coffee
• Caffeine 
• Soda (Carbonated beverages)
• Artificial Sweeteners 
• Alcoholic beverages
• Chocolate 
• Acidic foods
• Spicy foods
• Smoking 
• Certain medications

If you experience symptoms of urinary urgency, frequency, urinary urge incontinence or nocturia, look at the foods and fluids you are consuming throughout the day. Try drinking more plain water and avoiding those items that cause you to run to the bathroom. 

If you would like additional information or need additional guidance, talk with your health care provider about a referral to Pelvic Floor Physical Therapy. Pelvic Floor Physical Therapists are able to assist with behavioral and lifestyle modifications to improve your symptoms.