Learn more about your bladder and how to keep your bladder healthy!

Bladder Control - How to Strengthen Your Pelvic Floor Muscles

Urine Color

Bladder Health Exercises and Advice with Dr. Casey Kowalik

Did You Know? Bladder Facts

• The bladder is a hollow, balloon-shaped organ, and is made mostly of muscle.
• On average, the bladder holds about 2 cups of urine (about 16 ounces).
• When the bladder is empty it looks like a deflated balloon. The shape of a bladder changes when it fills up.
• Urine is produced in the kidneys. It flows through tubes called ureters into the bladder.
• It's normal to go to the bathroom 4 to 8 times a day and no more than twice a night.
• Women have shorter urethras than men and are more likely to get a bladder infection as bacteria from outside the body can get into the urinary system easier.
• The bladder muscle helps you urinate by squeezing to force the urine out.

Tips for Keeping Your Bladder Healthy

• Drink plenty of water. Strive to drink 6 to 8 cups of water each day.
• Cut down on the amount of caffeine and alcohol you drink - these may upset your bladder. Limit your intake of coffee, tea or cola as these can heighten bladder activity and lead to leakage.
• Women should sit to go to the toilet - they should not hover over the toilet seat.
• Take your time when on the toilet so that your bladder can empty - if you rush, and do not empty your bladder fully, over time, you could get a bladder infection.
• Stay away from foods that bother the bladder. Some foods can worsen incontinence. Skip foods like chocolate (also a source of caffeine), as well as spicy or acidic foods like tomatoes and citrus fruits.
• Keep your pelvic floor muscles strong with pelvic floor muscle training.
• Stop smoking. It is of great value to stop smoking for your bladder health - using tobacco is a major cause of bladder cancer.