Track Your Water for Good Pelvic Health

Water is life! And you should be drinking about 6 to 8 cups of water a day, which will help you stay hydrated and healthy. But, more than likely you’ll forget to grab that extra water bottle on your way out of the house today. So, start a regular habit of drinking water throughout the day by tracking your water intake.

How often should you go to the bathroom?

The amount of urine you make will depend on several factors. First, how much water should you drink? On average, you’ll need to drink 6 to 8 cups of water daily. You can estimate the amount of water you need by using a water calculator. Age, activity level, and weight will determine how much water you should drink.

Now that you know how much hydration you need, you can expect to pee out as much as you take in. Consequently, you may find yourself going more or less due to medical issues affecting how your body absorbs or releases fluids. 

Even the temperature and humidity of the day can cause you to sweat. As a result, you’ll have varying amounts of urine collected in your bladder.

In any case, expect to go to the bathroom as often as the number of cups of water you drink in a day.

How much ‘water’ do you make?

In 24-hours, you make about 5 to 7 cups of pee, but let’s start talking in ounces since much of the information you find on the internet will share it that way.

So, that’s about 40 to 50 ounces of pee in a day! You feel an intense urgency to urinate when your bladder fills to about 10 ounces.

Urgency is suppressed during your sleep. This means that your bladder will fill up to 15 ounces before your first void.

For best practice, track water leaving your body in the form of urine. That’s 7 to 10 ounces every time you go pee during the day. If you notice going more or less than 6 to 8 times a day, you may want to do some investigating.

How does drinking water affect my bladder health?

Drinking plenty of water throughout the day actually helps women reduce their risk of developing urinary tract infections (UTIs). 

Of course, even with normal kidney function, increasing the amount of water you drink will also increase the amount of urine you make. If you drink too little water, then your urine becomes concentrated and irritates your bladder. This will cause you to go to the bathroom frequently as well.

Begin developing a habit of drinking water throughout the day by tracking your water intake. Once you understand your body’s response to various types and amounts of fluid, you can create a watering strategy. 

Planning your water intake can help you schedule potty breaks when it’s convenient for you.

How can I keep track of my water?

Track your water to help you visualize potty habits. Additionally, it helps you create a baseline of your drinking and urinating habits. It’s also helpful to keep track of other information, such as when you experience an urgency to pee. You can even track if you had an accident.

Water diary to track water in and out
Water Diary

Keeping track of the nutrients you take concerning the type of drink or food you eat and the specific time you consume them can help you see patterns between your bathroom routine and your diet.

You can complete a voiding diary to track your bathroom habits and address urinary incontinence and urgency. What you eat and the activities you participate in can affect your bladder behavior as well. Learn how to complete a voiding diary.

Bladder diary to track incontinence
Voiding Diary

What can you do drink more water for health?

Know your habits! What are you likely to do during any given day? You’ll get a better picture of your day by tracking the patterns and symptoms you experience. Keeping a diary of your activities helps you see where you are and what you can improve.

In addition to keeping track of your water intake and output, you can incorporate the following tips into your daily routine. Pick one or two at first before committing to more. And finally, pick habits that can fit easily into your lifestyle.

  • Create a routine, like drinking a glass of water first thing in the morning.
  • Eat foods with high water content, such as cucumbers, watermelon, and lettuce.
  • Make it a fun challenge by including a friend or rewarding yourself for meeting goals.
  • Add a little flavor to your water with fruit to make you want to drink more.
  • Alternate drinking water between coffee, sodas, or alcoholic beverages.

Understanding your bathroom habits helps you determine when to address behavior that is out of the ordinary. For instance, if you notice all your leaking occurs after drinking 3 cups of coffee, you can return to a single cup or prepare for the consequences.

Who can help me build better potty habits?

If all else fails, talk with your healthcare provider if you continue to experience increased urgency, leaking, blockage, or pain while urinating.

And did you know you can treat urinary incontinence with physical therapy?

A pelvic physical therapist is trained to address impairments such as weakness or tightness of your pelvic muscles, which can lead to incontinence. They can decipher your water diary and determine if what you track will lead to good health. So, keeping a diary is a valuable tool for recovery.

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