Tips for healthier urine

To keep your kidneys, bladder and urinary tract healthy and functioning as they should, consider the following:

  • Drink enough fluids, around six to eight glasses2 of water a day, unless you suffer from certain conditions such as heart disease or kidney failure.
  • Eat foods that contain probiotics to help prevent UTIs.
  • Avoid over drinking alcohol, fizzy drinks such as soda and caffeine.
  • Stop smoking
  • Exercise regularly to prevent bladder issues and constipation.
  • Embrace pelvic floor muscle exercises (Kegels) to strengthen the bladder and help hold urine in.
  • Urinate often and when you need to, don't hold it in for long periods of time as this can lead to bladder infections and further complications.
  • Don't rush when urinating and make sure that you fully empty your bladder each time.
  • Urinate after sex to eliminate any bacteria that may have entered the urethra during sex.

 Woman Drinking Water


2. National Institute on Aging. 13 Tips to Keep Your Bladder Healthy. 01 May 2017. Available at: Accessed [ 08/02/2018]

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