When living with incontinence, one of the most common instincts is to cut back on water intake to reduce the number of times you need to go to the bathroom. However, this strategy can actually worsen symptoms and overall health. In reality, drinking water and staying hydrated play a key role in managing incontinence effectively. Although this can seem counterintuitive, adequate hydration levels are essential for keeping your urinary system working its best. Here, we'll further explore the relationship between hydration and incontinence, and provide some tips to help manage liquid intake throughout the day.
Understanding Urinary Incontinence
Urinary incontinence (UI) is the involuntary leakage of urine. It's pretty common, and affects between 25 and 33 million adults in the US. And, although it can occur in people of all ages, it's more prevalent among women and older adults. There are also several different types of UI that can affect an individual. The most common types include:
- Stress Incontinence: Involuntary leakage that occurs when physical movement or activity (coughing, sneezing, laughing, exercising, or lifting heavy objects) puts pressure on the bladder. It’s often caused by weakened pelvic floor muscles or a loss of urethral support, commonly seen after childbirth or with aging.
- Urge Incontinence: A sudden, overwhelming urge to urinate followed by an involuntary loss of urine, often before reaching the bathroom. It’s typically linked to an overactive bladder and may be triggered by even small amounts of urine in the bladder, or by running water, cold temperatures, or anxiety.
- Overflow Incontinence: Frequent or constant dribbling of urine caused by a bladder that doesn’t empty completely. This can result from weakened bladder muscles, blocked urine flow (as with an enlarged prostate), or nerve damage that affects bladder signals, leading to a sense of incomplete emptying or no urge to urinate at all.
- Functional incontinence: Urine leakage that occurs when a person is unable to reach the toilet in time due to physical limitations (such as arthritis or mobility issues) or cognitive impairments (such as dementia) rather than a direct problem with the urinary system itself.
Several underlying factors can cause incontinence, so it's important to see your doctor if you experience any symptoms. Still, not drinking enough water can cause further problems with urination.
How Dehydration Worsens Incontinence
When people start to notice slight incontinence symptoms, they typically try to decrease how much water they drink in an attempt to self-treat incontinence. However, drinking less water can quickly lead to dehydration, which has a number of different effects on the urinary system. Some of the most common things that happen when you don't drink enough water to stay hydrated include the following:
- Dehydration symptoms (fatigue, dizziness, headaches, etc.)
- Urinary tract infections (UTIs)
- More concentrated urine, which irritates the bladder and increases urgency and frequency
- Constipation, which can exacerbate incontinence by placing pressure on the bladder
Reducing fluids may seem like a short-term fix, but it can result in long-term discomfort and even make bladder control harder. Instead, remember the notion that drinking water can worsen incontinence is a myth and doesn't support bladder health. However, if you're worried about how your intake affects your overall well-being, including UI symptoms, it's best to talk to your doctor.
How Hydration Supports Bladder Health
Understanding how hydration helps with incontinence can also motivate you to monitor fluids throughout the day. Some of the primary ways that hydration supports bladder health include the following:
1. Keeps Urine Dilute
When you’re well-hydrated, urine is lighter in color and less concentrated. Concentrated urine contains more waste products and irritants like ammonia, which can trigger bladder spasms, increasing urgency and frequency. Dilute urine is gentler on the bladder lining, helping you maintain better control.
2. Prevents UTIs
Drinking enough water helps flush bacteria out of the urinary tract, lowering the risk of infections. UTIs can inflame the bladder and worsen incontinence, especially urge incontinence. Staying hydrated is a preventive measure for those prone to recurrent infections.
3. Supports Bowel Regularity
Dehydration often leads to constipation, which can place additional pressure on the bladder and pelvic muscles. This added pressure can trigger stress incontinence or make other forms worse. Adequate fluid intake helps maintain regular bowel movements and reduces strain during defecation.
4. Maintains Muscle and Tissue Health
Proper hydration helps tissues retain elasticity and function, including those in the bladder and pelvic floor. Hydrated muscles contract more efficiently, aiding in bladder control.
How Much Water Should You Drink?
Not drinking enough water can irritate your bladder and worsen incontinence symptoms, while drinking too much water can also cause issues. So, how much water should you drink? There’s no one-size-fits-all recommendation, but the Mayo Clinic recommends about 3.7 liters for men and 2.7 liters for women, depending on your activity level and the climate you live in.
That said, people with incontinence should:
- Avoid overhydration, which can increase bladder pressure
- Monitor fluid intake throughout the day instead of drinking large amounts all at once
- Adjust fluid intake based on activity level, climate, and medical conditions
Working with a healthcare provider or continence specialist can help tailor hydration needs to your specific situation. The color of your urine can also be a good indicator of whether you're adequately hydrated.
Best Practices for Hydration with Incontinence
While staying hydrated is easy to understand, maintaining fluid intake during the day can be challenging. You might get busy and simply forget to take a sip of water, or you may not have any nearby to quench your thirst. To help, here are some tips to stay hydrated without triggering or worsening incontinence:
1. Time Your Fluids Wisely
Strategic timing of fluid intake can reduce the likelihood of urgent or frequent bathroom visits, especially at night.
- Drink more fluids earlier to give your body time to process them.
- Gradually taper fluid intake in the late afternoon and evening to minimize nighttime urination (nocturia).
- Avoid drinking large volumes all at once; spread intake throughout the day in small, manageable amounts.
2. Choose Fluids Carefully
Not all beverages are created equal when it comes to bladder health. Certain drinks can irritate the bladder or act as diuretics, increasing urine production.
- Water is the best choice for staying hydrated without irritating the bladder.
- Limit or avoid caffeinated drinks like coffee, tea, and sodas, as they can increase urgency and frequency.
- Steer clear of alcohol, carbonated beverages, citrus juices, and artificially sweetened drinks, which are common bladder irritants for many individuals.
3. Monitor Urine Color
Urine color is a simple, effective indicator of hydration status:
- Pale yellow urine typically indicates adequate hydration.
- Dark yellow or amber may signal dehydration and the need to increase fluid intake.
- Clear urine might mean you’re drinking more than necessary, especially if you're frequently running to the bathroom.
4. Keep a Bladder Diary
Tracking your daily habits can provide helpful insights and support better hydration planning. You can do this with bladder training or by keeping a bladder diary. Start by recording when and how much you drink. You should also include a few metrics such as how often you urinate and the frequency/severity of incontinence episodes.
After recording for a few days to a week, look for patterns to help identify potential bladder irritants or triggers and adjust fluid intake. If you're unsure how to decipher the information, share your diary with your doctor to receive personalized advice and support.
5. Stay Hydrated with Food
Finally, hydration doesn’t come from beverages alone; many foods contain high water content and contribute to daily fluid needs. Add more water-rich foods like watermelon, cucumbers, strawberries, oranges, celery, and lettuce to your meals. You can also try some recipes for soups, broths, and smoothies to boost hydration while providing plenty of great nutrients that support your overall health.
When to Talk to Your Doctor
If you’re experiencing incontinence symptoms, regardless of hydration levels, it’s best to talk to your doctor. They can help determine:
- Whether certain medical conditions are contributing to symptoms
- If medications are affecting hydration or bladder control
- How to best tailor fluid intake for your needs
If you're living with incontinence, you're not alone, and you don’t have to manage it alone either. Byram Healthcare is here to support you with high-quality incontinence supplies, expert guidance, and discreet home delivery services. From a range of incontinence products to educational resources and compassionate customer care, Byram is committed to helping you live more comfortably and confidently.
