Here at Peak Physical Thearpy we have specialist in just about anything you can think of. Today Jamie Snowden is going to answer all our most frequently asked questions surrounding your bladder health.

How often should I go? How much is normal?

Assuming you're appropriately hydrated, voiding (peeing) 5-8 times throughout a 24 hour period is considered normal and healthy. Usually every 2-4 hours depending on time of day. Around 250-550 ml (8.4-18.5 ounces) per void is normal.

While you're peeing, try counting how many "mississippi" seconds it takes to fully void. Around 8 seconds is a good goal.
 

I limit how much fluid I drink during the day so I don't have to go as often. Is that healthy?

This may seem counterintuitive, but limiting your fluid consumption can lead to concentrated urine (you know the dark yellow color) which is actually an irritant to the bladder. This can lead to urinary incontinence or leaking.
 

I drink plenty of coffee, sparkling water, and tea during the day. That counts, right?

Although fluid, these beverages can be a bladder irritant to some individuals. Ideally, you are consuming 1/2 your body weight in ounces of fluid a day, and 2/3 of that being water.
 

I always need to pee in the middle of the night. Is that okay?

It's okay to go up to 1 time per night. More often than that is disruptive to sleep and may indicate a need for behavior modifications and bladder retraining.
 

I hate sitting on public toilets, so I always hover. That's fine, right?

We understand the need for cleanliness, however, hovering over a toilet while attempting to void can send the wrong signals to your bladder. In order for you to fully empty your bladder, your pelvic floor actually needs to relax. This allows a natural reflex that causes the bladder to contract and urine to leave the body. If you are hovering, your pelvic floor is likely contracting which disrupts that natural cycle making it difficult to fully void. Best practice is to wipe down the seat or use a seat cover and sit down fully.
 

As mentioned in our previous Pelvic Floor Physical Therapy video, your pelvic floor plays a vital role in your bladder function. If you’re concerned about your bladder habits, or wondering if what you’re experiencing is normal/healthy, consider scheduling a pelvic floor evaluation with one of our Pelvic Health Specialists. We love to help!