How to Control Your Flow

*This is not medical advice and is purely for educational purposes. It is always best to see a professional to get to the root of your problem. *

Many women experience urge urinary incontinence and don’t even know it!  If you map out every bathroom when you leave your house, wake up to pee more than once per night, or have to go to the bathroom every 30 minutes, you may have a pelvic floor issue. 


You may think just because you have had children, are pregnant, or are getting older is just normal.  These are symptoms of overactive bladder or urge urinary incontinence.  This can actually be resolved and you can go freely about your life!
Nocturia – night time urination


Issues You May Experience:

Overactive bladder is when your bladder spasms and you have to suddenly go to the bathroom, but you stay dry.


Urge urinary incontinence can result from overactive bladder when you have the urge to go to the bathroom and you start to leak urine. 


Daily urination should occur 6-8 times per day.  Any more or less could just be the fact that you aren’t drinking enough or you’re drinking too much!


Nightly urination should occur no more than 1x/night.  No worries if this is an occasional occurrence, however if you’re finding yourself having to go to the bathroom once per night every night, you’ll want to dig a little deeper! Sleep is important! 


The first tip I’d recommend is keeping a bladder journal for three days.  

You should write down: 

  • Time of day
  • What you ate and drank at that time
  • How many ounces of liquid you drank
  • What time and how much you urinated
  • Was there an urge to go
  • Did you leak

Here’s an example:
Bladder Diary Example

Tips When Keeping a Bladder Journal:

Take a look at how much you are drinking. A rule of thumb to shoot for is half your body weight in liquid with most of it being water. 

If you’re not drinking enough, SLOWLY increase your liquid intake. Adding too much too quickly will cause you to pee more.


If you’re drinking too much, back down on how much you’re drinking. 


Now look at what you are eating or drinking. Bladder irritants include:
Bladder Irritants
  • Alcoholic beverages
  • Many fruits
  • Carbonated beverages
  • Spicy food
  • Chocolate
  • Citrus fruit
  • Coffee (including decaffeinated)
  • Dairy
  • Sugar especially artificial sweeteners
  • Tea
  • Tomatoes and tomato juice














A comprehensive examination and a bladder/bowel diary by a pelvic floor physical therapist is highly recommended for those that have any amount of urinary leakage.  


Check out this Guide to the Management and Solutions of Urinary Incontinence to learn more!

Urinary incontinence guide

Take this fun quiz to see if you have a pelvic floor issue!






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