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.

How to Complete a Voiding Diary

Complete a voiding diary to track your bathroom habits and address urinary incontinence and urgency.

What Is A Voiding Diary?

A voiding diary, also known as a bladder diary, is a record of how much liquid you drink and how much you pee over a period of time.

Therefore, your healthcare provider may ask you to complete a voiding diary for at least 3 days or even up to 7 days. It’s helpful to determine if any dietary or behavioral factors contribute to your incontinence.

You are welcome to track your voiding habits for as long and make as many copies as you’d like. So, save your copies in a binder for your personal record. Consequently, it’ll make a great baseline to compare if you develop bladder issues later.

If you plan on sharing your voiding diary with your healthcare provider, print your name and date on the top of each form you complete. They will make a copy for their own records. 

What Do You Record In A Voiding Diary?

There are a few essential elements to include in your voiding diary include. Check out the following elements that are typically used:

  • Time of Event
  • Sense of Urgency
  • Fluid Intake
  • Fluid Output
  • Activity at the time of Output
  • Foods and Drinks ingested

Begin by downloading this template to record your voiding habits, click HERE. Then use the following suggestion to complete your voiding diary.

bladder diary
  1. First, make a record of every time you urinate or leak and note the time of day it occurs. Then check ‘Yes’ or ‘No’ if you experience an urge sensation before urinating, leaking, or even if you don’t produce any urinary output. Urgency is the sensation that you have to go to the bathroom, whether you make it to the toilet or not and if you wet yourself or not.
  2. Next, estimate the amount of pee you made by filling in 1, 2, or 3 water drops representing small, medium, or large amounts urinated. This will be subjective to you. You should catch your urine and weigh in ounces for more accurate measurements, but a quick estimate would be more convenient.
    1. Additionally, you can use a counting method. Count how long it takes from the start of your stream to the end. So, < 3 seconds is a small amount, and >10 seconds is a large amount of urine. Anything in between is a medium amount of urine.
  3. Estimate the amount you leaked. In this situation, a few drops count as small leakage. Wetting through your underwear would be medium, and wetting your pants would be a large leak. For more accurate measurements, you could weigh your pad in ounces after each leak.
  4. Finally, estimate the amount of fluid you drink at one time. You can say that <4 ounces is small, 4-8 ounces is medium, and > 8 ounces is large. Whatever numbers you choose, just keep it consistent.

Behavior And Diet Can Influence Your Bladder

Other helpful information for you and your healthcare provider is noting when you wake up and go to sleep. Therefore, don’t forget to record any nighttime voiding or if you have to wake up in the middle of the night to use the restroom.

Also, note what you eat, drink, or do during each record. Consequently, what you eat or drink can trigger urgency incontinence. For instance, note eating a large banana, a small bag of potato chips, or drinking a large cup of coffee. 

In fact, there are several other behaviors that affect your bladder. So, learn about 5 ways you can retrain your bladder.

Writing down the activity you are doing at the time of leakage can determine the severity of Stress incontinence. For example, you can note if leakage occurred when getting up from a chair or during mile 2 of your run.

Summing up, use the following chart as a guide to help you easily complete your voiding diary:

Amount VoidedSmall < 3 secondsMedium = 3-10 secondsLarge > 10 seconds
Amount LeakedA few dropsWet underwearWet pants
Fluid IntakeSmall < 1 cupMedium = 1 cupLarge > 1 cup
Use as a Key to complete the Nurtured Pelvis Voiding Diary

Miso Jalapeno Zoodles Stir-Fry

Miso Jalapeno Zoodle Stir-Fry

It’s been a while since I wandered the produce aisle to find inspiration for some meals this week. Grabbed my favorite variety of veggies to fill up the fridge. Then I found a Miso Jalapeno marinade that inspired this meal.

I love to mix and match plants with unique blends of seasoning and marinades. Lunch turned out fabulously!

This one’s a good one with some added 🔥😋


Loss and grief bring about emotional and physical manifestations that add stress to your body. How it affects your body probably differs between people. Still, I experienced a month of shortness of breath and fatigue that led to sadness and avoidance. Some days were more challenging than others, but I think it’s good to allow emotions to run their course.

For me not to run off the rails, there were a few practices I attempted to complete at regular intervals. And, of course, there were days that I just wanted to stay in bed or sit and stare off into nature.

Meditation, prayer, yoga, strength training, and running were all stress relievers for me. Although I don’t absolutely love cooking, I love eating tasty meals. Planning and making nutritious meals also provided me with an added layer of distraction and stress relief. And a good meal can help you cope with grief.

I decided to walk around the produce aisle with no particular plan. I just loved looking at the fresh fruits and vegetables. Stir-fry is always an easy and fun meal to prepare. My kids love to help me chop and stir foods in the kitchen, so today’s lunch was a bonus bonding moment.

The following stir-fry is just a mix of some of my favorite veggies. Instead of using a Teriyaki marinade, I decided to try a Miso Jalapeno marinade to excite my palette with a new flavor! And as part of adopting the 2B Mindset as my diet guide this summer, I’m focusing on adding ‘veggies most’ to most of my meals. The purpose is to feel full and satisfied throughout the day.

  • sesame oil
  • sesame seed
  • garlic
  • carrots
  • edamame
  • mushrooms
  • zucchini
  • onion powder
  • garlic powder
  • salt
  • pepper
  1. Heat and toast sesame seeds in sesame oil.
  2. Add garlic, carrots, and edamame to stir and fry.
  3. Stir in mushrooms and zucchini noodles.
  4. Season to taste with onion powder, garlic powder, salt, and pepper.
  5. Add Miso Jalepeno marinade to taste.

Green Pea, Potato & Goat’s Cheese Frittata

Serves 4

  • 4 baby potatoes, thinly sliced 
  • 1 cup (120g) frozen peas
  • 8 eggs
  • 3 oz. (85g) goat’s cheese, crumbled
  • 4 oz. (120g) rocket
  • 1 tbsp. olive oil
  • salt & pepper

What you need to do:

  1. Heat a 7.8-inch (20cm) ovenproof non-stick frying pan over medium heat, greased with the olive oil. Cook the sliced potato 5-6 minutes on each side or until lightly golden and tender. Transfer to a plate and set aside.
  2. Meanwhile, place the frozen peas in a bowl of hot water and allow to defrost until the peas are tender. Drain well.
  3. Lightly whisk the eggs in a medium bowl. Season to taste with salt and pepper.
  4. Preheat the grill on medium. Arrange half the potato at the base of the frying pan. Top with half the peas and half the goat’s cheese. Repeat the layering process once more and then pour over the eggs to cover the potato. Cook over a low-medium heat for 10 minutes or until the egg is almost set.
  5. Place under the grill for 5 minutes, until the egg is just set on top. Cut the frittata into wedges, and serve with a handful of rocket.

Mushroom & Brie Omelet

Serves 4

  • 1 clove garlic, minced
  • 2 cups (200g) mushrooms
  • 8 eggs
  • 7 oz. (200g) brie cheese, sliced
  • 4 oz. (120g) arugula
  • 1 tbsp. olive oil
  • salt & pepper

What you need to do:

  1. Heat a large non-stick frying pan over high heat, greased with a little bit of oil. Slice the mushrooms and cook, stirring occasionally, for 5-7 minutes. Transfer to a bowl and set aside. 
  2. Heat a small non-stick frying pan over medium-high heat, greased with a small amount of oil. Whisk the eggs in a large pot with ¼ cup (60ml) cold water. Season well with salt and pepper.  
  3. Pour quarter of the eggs into the pan and cook the omelet. Top with a quarter of the earlier prepared mushrooms and quarter of the brie. Transfer onto a serving plate, top with a handful of rocket. Serve immediately.
  4. Repeat this process with the remaining eggs, mushrooms, brie and rocket to make a further 4 omelets.