It’s summer here in Baltimore and that means one thing: it’s time to go downee ocean hon!

Planning a week of total bliss down in Ocean City means beach time, hours in the sun, probably some mini golf, and definitely getting some crabs. Sounds like fun right?

Well for someone with bladder frequency and urgency, it’s easy to get flared up while you’re soaking up the sun. Why is that?

1. Dehydration! While you’re spinning around on your towel like a rotisserie chicken, I can almost certainly bet you that you are NOT drinking enough water for the amount that you’re sweating.
2. Fun times mean fun beverages. And the fun beverages are generally bladder irritants (whomp whomp). Alcohol, caffeine, anything that’s carbonated (yes, even our beloved bubbly water), and sometimes things with artificial sweeteners can irritate the bladder.
3. Salt, acid, heat. Some people have foods that effect their bladder. Yes we love crabs, but sometimes all that salt can flare things up. Some people, it’s the tomatoes in that delightful BLT you’re having for lunch. For others, it’s doing whatever the current spice challenge is on tiktok with your friends.
4. Peeing less often = distilled urine. Fun fact: Urine is also a bladder irritant! When you aren’t drinking enough water and are just pounding irritants all day, you’re going to feel the urge a lot more intensely and a lot more often.
5. Stress. Hopefully this isn’t a huge factor while you’re on vacation, but having a nervous system that is on high alert can make your urgency and frequency worse.

So what do we do about it?????

My main suggestion: consistently drink water. Most people I know do not get anywhere near enough fluid. Some people I know subsist on diet coke alone! If this is you, start small. We’re aiming for 20 ounces of water and building from there.

Most people should be drinking half their bodyweight in ounces. Now obviously this is a conversation to have with your pelvic PT and doctor because, it really does vary.

The reason more water is my general recommendation is, we want to dilute our irritants. Have a glass of water with your glass of wine. Yes, your bladder will be more full, but your urine will be less distilled and therefore less irritating to your bladder.

This is just step one! Check back soon to learn how to defer bladder urges to help you get more time between voids.

Dealing with frequency and urgency? Pelvic PT may be right for you! Email me to set up a free discovery call.

-Naomi