We all know the importance of staying hydrated.
From glowing skin to better digestion, drinking enough water is a key player in overall health. But there’s one tiny hitch…
The constant trips to the bathroom. If you’re tired of feeling like you live in the loo, read on for some fun tips on how to drink more water without becoming a bathroom regular.
Why Water is a Big Deal
Before we dive into the tips, let’s talk about why water is so crucial:
#1 Boosts Physical Performance: Dehydration can zap your energy and make it harder to exercise. We’re not just talking about exercise either! It can zap your energy for work, house chores, family time, and more!
#2 Aids in Weight Loss: Drinking water before and after meals can help you feel fuller and prevent overeating.
#3 Improves Skin Health: Proper hydration keeps your skin looking radiant and youthful (Goodbye big breakouts and wrinkles!)
#4 Enhances Brain Function: Staying hydrated helps with concentration and mood. Because your body and brain are energized, you’re better able to maintain willpower and tolerate stressful events.
#5 Supports Digestion: Water aids in breaking down food and absorbing nutrients while supporting a smooth digestive process.
Tips to Increase Water Intake Without Overloading Your Bladder
Sip, Don’t Chug
One of the easiest ways to train your bladder is to sip water throughout the day instead of chugging large amounts at once. This gives your body time to absorb the water and reduces the urgency to run to the bathroom.
Infuse Your Water
Make your water more exciting by adding natural flavors. Try slices of cucumber, lemon, mint, or berries. Not only will this make your water tastier, but it also encourages you to drink more without realizing it.
Use the 20-Rule
Set a timer to remind yourself to take a sip every 20 minutes. This keeps you hydrated consistently without overwhelming your bladder.
Eat Your Water
Incorporate water-rich foods into your diet. Fruits like watermelon, oranges, and strawberries, and veggies like cucumbers, lettuce, and zucchini, can contribute to your daily water intake.
Track Your Intake
Seeing your progress can motivate you to keep sipping.
There are plenty of apps designed to help you keep track of how much water you’re drinking.
Not interested in an app?
Keep a sticky note with a tally or set goals of when you’ll have individual bottles or glasses finished (i.e. By 9 AM, I’ll have this bottle finished)
Balance Your Electrolytes
Sometimes, frequent urination can be a sign of low electrolytes. Balance your water intake with foods or drinks rich in electrolytes, like bananas, yogurt, or coconut water.
Drink at the Right Times
Avoid chugging water just before bed to prevent nighttime trips to the bathroom. Instead, focus on hydrating more in the morning and early afternoon.
Training Your Bladder
Yes, I really want to give you the tools to TRAIN your bladder for more water. It sounds silly, but your bladder is a muscle that can get stronger if you do the work.
If you’re finding yourself rushing to the bathroom too often, here are some strategies to train your bladder:
1. Bladder Training Exercises
Gradually increase the time between bathroom breaks. If you usually go every hour, try to extend it to 1 hour and 15 minutes, then 1 hour and 30 minutes, and so on. Over time, this can help increase your bladder’s capacity.
2. See a Pelvic Floor Therapist
Kegels are the most popular exercise for anything bladder or leakage related, and while they can add benefit, they might not solve your unique problem. Connect with our friends at Awake Pelvic Health and Wellness to learn more about your specific needs for bladder control.
3. Stay Calm
If you feel the urge to go, try to relax and distract yourself for a few minutes. Often, the urge will pass or at least become less intense. It’s SO hard to do, but the more you think and stress about it, the more the urge builds.
4. Mind Your Diet
Certain foods and drinks can irritate the bladder, like caffeine, alcohol, and spicy foods. Reducing these can help you manage bathroom trips better.
5. Stay Active
Regular physical activity can help improve bladder control. How? Again, your bladder and pelvic floor are muscles that can be strengthened. While you may not be targeting those muscles during your gym session, they’re still doing work undercover. Aim for at least 30 minutes of moderate exercise most days of the week.
Staying hydrated doesn’t mean you have to be a frequent bathroom visitor. By incorporating these tips into your daily routine, you can enjoy all the benefits of drinking water without the constant interruptions. Happy hydrating!
FAQs
Q: How much water should I drink daily?
A: Aim for about 8 glasses (64 ounces) a day, but adjust based on your activity level, climate, and individual needs. CLICK HERE to grab our Guide to 64 Oz. of Water.
Q: What are the signs of dehydration?
A: Common signs include dark urine, dry mouth, fatigue, dizziness, and less frequent urination.
Q: Can you drink too much water?
A: Yes, overhydration can lead to a condition called hyponatremia, where the balance of electrolytes in your body is disrupted; however, that amount is often FAR more than the average American drinks per day. Drink water in moderation and listen to your body.
Stay hydrated, stay healthy, and may your bathroom trips be few and far between!
