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 mild, artificial sweetener

and chocolate (boo, no fair!)


Drink enough water – 6-8 oz per day.

Limit the amount of caffeine and citrus consumed.  OH, and limit the alcohol, too (boo, again?)

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 a pulling in sensation of your rectum.   One exercise consists 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 breathe!

A great website to access for bladder and pelvic health :

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