Understanding Your Bladder Habits

The bladder is very important in your daily life, and you may not even realize it. When your bladder is working properly, you can go about your day without thinking about it. When your bladder isn’t working properly, it affects your sleep, exercise, travel, and confidence.

Many people don’t know what their “normal” is, so they often hesitate to discuss bladder changes as they feel it’s something to keep private. Bladder problems are common, can happen at any age, and are very treatable.

This blog post will answer some of the questions we commonly get from our local Colorado Springs patients about bladder issues to help you better understand what may be going on with your bladder.

Resource: mayoclinic.org

Estimated reading time: 6 minutes

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What Is a “Normal” Bladder Habit?

A normal bladder habit means that you can hold urine until it is convenient to use the bathroom, you can tell when you are getting full, and you can completely empty your bladder without any discomfort or difficulty. It’s normal for an adult to produce 1 to 2 liters of urine per day. However, this will depend on your fluid intake, your activity level, and the environment. For instance, living in Colorado Springs, where the climate is at a higher altitude and therefore drier, you may develop different habits due to the loss of extra fluid to the environment.

There are many reasons why your bladder habits could change temporarily, such as aging, pregnancy, hormonal changes, and other medical conditions. It’s important to know the difference between what a “normal” bladder habit is and what might indicate a problem such as leakage, pain, or a major change in frequency.

How Often Should I Be Urinating?

Most people will urinate anywhere from 6-8 times per day. However, there is a wide range of normal, and this can depend on your fluid intake, medications, and activity level. Some adults may wake during the night to urinate. However, repeated nighttime urination, also called nocturia, may be indicative of a problem that needs further investigation.

Resource: my.clevelandclinic.org

Consuming more fluids, especially at the high desert altitude of Colorado Springs, can lead to more frequent urination. Other things that may lead to more frequent urination include caffeine, alcohol, and certain medications. It’s not necessarily a problem to urinate frequently unless you’re rushing to the bathroom or it’s affecting your ability to do things like sleep, work, or engage socially.

What Does an Overactive Bladder Look Like?

Signs of an overactive bladder include a sudden urge to urinate that you can’t hold back and leaking before getting to the restroom. You might have the urge to urinate throughout the day and may have to wake up several times during the night to use the bathroom. It is possible to have the urge to go even if your bladder is not full. This could make daily life stressful and challenging.

A UTI is a bacterial infection that may cause symptoms such as burning, pain, or cloudy urine and may require medical treatment. An overactive bladder refers to problems with the bladder’s muscles and nerves. Pelvic floor physical therapy can help retrain the pelvic floor muscles and reduce unwanted bladder symptoms or signals.

Resource: my.clevelandclinic.org

What Are Some Indications of an Underactive Bladder?

An underactive bladder is essentially the opposite of an overactive bladder. You may struggle to start urinating, have a slow or weak urine stream, or feel like you haven’t emptied your bladder after urinating. You may have to push or wait for the urine to come out. It may feel as though you have to urinate again soon after you’ve done so.

Having urine in the bladder for too long can raise the likelihood of developing a UTI or other long-term complications. An underactive bladder often occurs because of weak bladder muscle contraction or nerve dysfunction, sometimes related to pelvic floor issues. Pelvic floor physical therapy can often improve these issues and help you improve your strength and coordination.

What Causes Bladder Issues?

Several factors can contribute to changes in bladder function. Some bladder problems are linked to poor daily habits, like not drinking enough water, holding your urine when you feel the urge to urinate, and leading a mostly sedentary lifestyle. Your diet and drinks can also contribute to the problem. Coffee, alcohol, acidic foods, and artificial sweeteners can all irritate the bladder lining.

There are also some underlying health conditions like diabetes, prostate problems, and neurological disorders that can affect bladder function. Certain medications such as diuretics can also cause more frequent urination. Finding the cause of the problem is the first step in addressing the issue.

How Can You Promote Healthy Bladder Habits?

Small, regular changes to your daily routine can support bladder health. For instance, drinking plenty of water is essential for healthy bladder function, especially in our high-altitude, low-humidity setting. Adequate water intake throughout the day will help prevent bladder irritation due to dehydration. Cutting back on coffee and alcohol may help decrease the frequency and urgency of urination.

Finally, you should learn and practice proper pelvic floor exercises to improve strength and coordination, but only if you’re using the correct technique. Your pelvic floor physical therapist can assess your function to ensure you are working on the correct muscles. Keep a simple bladder diary to log when you drink, when you urinate, and any symptoms you experience. This will help you and your doctor identify habits and gather useful information to guide your treatment plan.

When to See a Doctor

Some changes in bladder function may be temporary, but certain symptoms warrant a doctor’s visit. Significant or ongoing changes in how often you need to go, or sudden, strong urges to urinate. Pain, burning, or blood in the urine. Urinary leakage that keeps you from working, exercising, sleeping, or participating in social activities. 

Seeking care early may help identify the cause of your symptoms and determine appropriate treatment. You shouldn’t suffer in silence or be afraid to ask for help. Doctors, urologists, and pelvic floor physical therapists may have training in this area and want to help.

What Can I Do to Improve My Bladder Health in Colorado Springs?

Improving bladder health begins with evaluating the cause of your symptoms and looking at any factors in your lifestyle or medical history that could contribute to the problem. Once the cause is identified, there are many options to help manage your symptoms, including adjusting fluid intake, reducing potential bladder irritants, and developing healthy bladder habits. In some instances, physical therapy may be an important part of treatment.

At Peake Physical Therapy, we specialize in pelvic floor physical therapy, which focuses on strengthening, building endurance, and coordinating the muscles involved in urination. Some people may also benefit from medications or a referral to another specialist. The type of treatment recommended depends on the individual, their symptoms, their goals, and their preferences.

Final Thoughts

It’s common to experience changes in bladder function as we get older, and our high, dry climate can contribute to a number of symptoms. However, many bladder problems can be successfully managed or treated. If you’re suffering from bladder symptoms that persist, those symptoms should be evaluated rather than ignored. Physical therapy may help improve your symptoms and quality of life. Contact us for pelvic floor physical therapy in Colorado Springs if you are experiencing bladder issues.