• The bladder can hold approximately 2 cups of urine before it signals that it needs to empty.
  • Normal number of trips to the bathroom per day are 6-8 times.
  • What you eat or drink can affect the color and odor of your urine. (ex: asparagus and coffee can give your urine a strong smell, vitamins and supplements can affect color)
  • Certain foods can irritate your bladder such as alcoholic beverages, tomato based products, coffee, vinegar, spicy foods, carbonated beverages, artificial sweeteners, and chocolate.


Drink enough water – 6-8 oz per day
Limit the amount of caffeine, citrus, and alcohol consumed.
Avoid constipation as pressure from a full bowel can effect bladder comfort. Chronic straining to produce a BM can weaken and effect the pelvic floor muscle over time.
Avoid cigarette smoking


Tighten your anal sphincter like you are trying to keep from passing gas. This is a kegel. Try not to tense your legs, buttocks, or abdomen. You should feel a lifting sensation at the vaginal opening and pulling in sensation of your rectum. One exercise consits of both tightening and relaxing this muscle. Try to hold the contraction for 3-5 secs and relax for the same. Repeat this 5 times. You can do these standing in line at the grocery store, sitting at your desk, lying in bed, sitting in your car at a traffic light. Remember to breathe1

A great website to access for bladder and pelvic health: