Home > About... > Good habits > Bladder habits
Healthy bladder habits
You need good bladder habits for a healthy life. It is normal to go to the toilet four to six times a day and no more than twice a night.
For more details have a look at the brochure Good Bladder Habits for Everyone.
Hints to keep your bladder healthy
STEP 1 - Drink plenty of water
- Adults should try to drink at least 1.5 litres (six to eight cups) of water per day unless your doctor says this is not okay.
- Cut down on how much caffeine and alcohol you drink as they may upset your bladder. Don't drink too much coffee, tea or cola. (Instant coffee has less caffeine than brewed coffee. Tea contains less caffeine than coffee).
STEP 2 - Use good toilet habits
- Don't get into the habit of going to the toilet 'just in case'. Try to go only when your bladder is full and you need to go. (Going to the toilet before you go to bed is fine).
- Take your time so that your bladder can empty. Women should sit to go to the toilet. Do not hover over the toilet seat. If you rush and do not empty your bladder fully, over time you could get a bladder infection.
STEP 3 - Keep good bowel habits
- Eat lots of fruit and vegetables and stay active to keep your bowel regular.
- Do not strain when using your bowel as this can weaken your pelvic floor muscles (the muscles that help keep bladder control).
STEP 4 - Look after your pelvic floor muscles
- Keep your pelvic floor muscles strong with regular pelvic floor muscle training.
- Have a look at the pelvic floor muscle training brochures for men and women.
STEP 5 - Seek help if you have any concerns
- You should talk to your doctor or a continence advisor if there are any changes in your bladder habits such as leaks, an urgent need to pass urine or passing urine more than eight times a day
- You can use our quick check to see if you have any bladder control problems.