A healthy urinary tract is a healthier you. As a primary pathway for eliminating excess fluids, bacteria, and toxins from the body, taking a few moments to learn more about urinary tract care is well worth the effort!
Fortunately, supporting the health of your urinary tract does not require complicated lifestyle changes. With a few common-sense strategies, keeping your urinary tract clean, functional, and free from infection can become your new baseline. Best of all, these simple lifestyle changes support all realms of urinary wellness; whether you are hoping to avoid urinary tract infections, sexually-transmitted risks, or bladder incontinence, these recommendations from our online physicians will help you maintain a healthier urinary tract for life.
Stay Hydrated
Flush bacteria and maintain urinary tract balance by drinking plenty of water throughout the day. Although exact fluid intake requirements vary by age, gender, and activity level, a good rule of thumb is to remember the 8×8 rule – drink 8, 8-ounce glasses of water each day – or about 2 liters on average. This is only a general recommendation; to be on the safe side, always consult with a physician and listen to your body when it signals thirst! If you feel that you are constantly thirsty, have dry mouth, or notice other symptoms that may be related to dehydration, seek professional medical guidance immediately.
Equally important, the quality of the fluids you consume influences your urinary tract health. For example, sugary drinks, alcohol, and drinks with artificial sweeteners can contribute to poor bladder function, strain the kidneys, and other issues that negatively impact urinary tract performance. Other drinks, such as coffees, teas, and other caffeinated drinks can act as a diuretic (which increases urine output) and contribute to dehydration if consumed in excess.
Quite simply, the best drink for urinary tract health is water! Drink enough and your urinary tract will remain cleaner and function as it should.
Improve Your Hygiene
The best defense against urinary tract infections is better genital hygiene. When cleaning and drying yourself, always wipe from front to back to keep bacteria away from your urethra. In addition to cautious wiping habits, increasing your showering/bathing frequency and wearing clean underwear can help prevent bacterial exposure.
Practice Safer Sex
Unsafe sexual practices are a leading cause of urinary tract-related issues. To reduce major risks like urinary tract infections and sexually transmitted infections, always use a condom to reduce bacterial and viral transfer. In addition to sexual protection, both partners should wash before and after sex, as well as urinate afterward to flush any bacteria that may have entered the urethra during sex (this second part is especially important if a condom was not worn!).
Healthy Diet Decisions Support Urinary Tract Wellness
Nutrient-rich choices such as colorful fruits and vegetables, lean proteins, and healthy fats all contribute to optimal organ function, and ultimately, the wellness of your urinary tract. Furthermore, urinary-tract-friendly choices like cranberry, foods high in vitamin C, and probiotics can help maintain healthy bacterial levels and reduce UTI risk factors.
Maintain a Healthy Weight & Try Pelvic Floor Exercises
Surprisingly, maintaining a healthy weight and focusing on your fitness also supports healthy urinary tract function! Excess fat makes it difficult to maintain adequate genital hygiene, as well as increases pressure on the bladder and pelvic floor muscles, which can lead to incontinence and poor bladder control. Additional weight also increases risks of developing diseases such as diabetes and sleep apnea which can contribute to long-term urinary tract issues.
To minimize these risk factors, improve your fitness routine and incorporate pelvic floor exercises like kegels into your daily routine!
Even with these proactive tips, sometimes bladder infections and other urinary tract problems still occur. If you think you may have an infection or another urinary tract issue, our online urgent care for UTIs makes it easy to find the help you need fast.
