Dealing with incontinence symptoms and hydration can be a delicate balance. It's like walking a tightrope between drinking enough water to stay healthy and not so much that it triggers bladder leaks or a full void. 

The Role of Balanced Hydration

Our bodies need a steady supply of water to keep our kidneys and urinary system running smoothly. When we don’t drink enough, our urine becomes more concentrated, which can irritate the bladder and increase the risk of bladder irritation and urinary tract infections, potentially worsening incontinence symptoms. On the other hand, drinking too much too quickly can overwhelm your bladder, leading to more frequent trips to the bathroom.

The trick is to find that “just right” amount of fluid intake.

How Much Water Should You Drink?

While everyone’s needs are a bit different, the Mayo Clinic recommends about 3.7 litres for men and about 2.7 litres for women [1]. This can vary based on things like your activity level or the climate you live in. Adjusting these recommendations to how you feel and perhaps your doctor’s advice is key, especially if you’re dealing with incontinence.

Handy Tips for Fluid Management

Keep a Drink Diary

Note down what you drink and how much and when you have incontinence issues. You might start to see patterns that can help you adjust your drinking habits effectively.

Try Drinking at Regular Intervals 

Try to drink evenly throughout the day instead of all at once. Avoiding fluids before bed can also help reduce nighttime trips to the bathroom.

Pick Your Drinks Carefully

Beverages like alcohol and caffeine might irritate your bladder more. Water and other gentle drinks (like green tea, or diluted cordials),  are usually better choices [2].

Talk to Your Doctor

Your healthcare provider can offer the best advice tailored to your specific health needs.

Diet Matters When Managing Incontinence

It’s not just about the liquid you’re consuming—what you eat can affect incontinence too. Spicy foods, acidic fruits, and artificial additives might aggravate your symptoms. 

Including plenty of fibre in your diet can help, as it prevents constipation, which can put extra pressure on your bladder.

It may be worth speaking to a dietitian to ensure you’re eating the right amount of fibre, and other wholefoods, in relation to your incontinence.

Other Ways to Manage Incontinence

Besides watching your fluid intake, there are other things you can do:

Strengthen Your Pelvic Floor

Pelvic floor exercises can improve bladder control. We actually created our very on pelvic floor video series if you’d like to watch!

Bladder Training

Gradually increasing the time between bathroom breaks can help your bladder hold more urine.

Medications

Some medications can help relax the bladder or control spasms.

Absorbent Products 

Incontinence aids with ensured absorbency can provide extra security and confidence while you find what works best for you in terms of fluids and diet.

Figuring out the perfect balance of hydration can help manage incontinence and enhance your quality of life. With thoughtful strategies and professional advice, you can find your balance and reduce the impact of incontinence on your daily life. Remember, it’s all about what works for you—stay hydrated, listen to your body, and keep in touch with your healthcare team.