A Urogynecologist Is Begging You to Break This Super Common Peeing Habit ASAP
When you’re on your way out to run a bunch of errands, you might use the restroom before you leave the house—you know, just in case. You probably also pee just before boarding a flight or heading into a theater to see a movie. But is this a good idea?
Peeing just in case—when you don’t necessarily need to—probably won’t cause harm if you only do it occasionally, says Dr. Lopa Pandya, MD, a urogynecologist, reconstructive pelvic surgeon, and medical adviser at Aeroflow Urology. But, “if you’re doing this often, it can be habit forming.”
And, it’s not a good habit to have, says Nicole Waetzman, CRNP, nurse practitioner at Axia Women’s Health who specializes in urogynecology and bladder health. “This behavior can train your bladder in a negative way and cause bladder dysfunction.”
So, if you’re someone who regularly pees "just in case," here’s how it could be affecting your health and how to break the habit.
What Happens When You Regularly Pee When You Don’t Really Need To?
When you consistently pee "just in case" your body sends a signal to your brain that you should start looking for a bathroom when it’s about half full of urine. Then, when it’s full, you’ll get an emergency signal that you need to empty it immediately. Peeing when your bladder isn’t at least half full can interfere with this process.
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“Urinating frequently when you really don’t need to can train your bladder to hold less urine and interfere with the communication between your brain, bladder, and pelvic floor, leading to overactive bladder symptoms,” Waetzman says.
Signs of an overactive bladder can include urinating too frequently, feeling an urgency to urinate and leaking on the way to the bathroom, she says.
According to the National Library of Medicine, you might also inadvertently train your bladder to signal that you need to pee even though there’s only a small amount of urine. “It may be that over time, you won’t know if an urge is actually an urge to go where you have to empty your bladder or just urgency-related symptoms when your bladder isn't actually full,” Dr. Pandya says.
When your bladder isn’t functioning well, you might be forcing urine to come out when your bladder isn’t full—without realizing it. Dr. Pandya says this can impact your pelvic floor, which works with your bladder to store urine and void.
How to Know If You’re Peeing Too Frequently—and What to Do About It
Everyone is different, and how often someone urinates in a day varies from person to person. Waetzman says, on average, adults pee about five to six times a day.
But, if you feel like you’re urinating too much, it might be too frequently for you, Dr. Pandya says. “Some people who void five times a day may think it’s OK; some may think it’s too much. It just depends on what your behaviors and habits are.”
You could have an overactive bladder if you experience symptoms like needing to pee frequently, having uncontrollable urges to urinate, leaking and getting up during the night to use the bathroom, according to the Cleveland Clinic. It’s more common for women, especially as they get older and enter menopause.
There are many treatments for an overactive bladder, including diet and fluid intake changes, pelvic floor physical therapy and medications, Waetzman says. Nerve stimulation and bladder Botox can also help.
“It is best to see a provider for an evaluation to discuss your symptoms and find a treatment that works best for you,” she explains.
How to Break the Habit of Just-In-Case Peeing
Start with bladder training, which will teach your bladder to fill, store and empty urine at regular intervals, Waetzman explains. It’s most effective to work with your medical team before starting bladder training, however.
But this is what it might involve: You’ll empty your bladder first thing in the morning, after breakfast, and then at regular intervals throughout the day, for example, according to the National Library of Medicine. Then, increase the time between those intervals. Also, don’t rush to the bathroom as soon as you feel the need to urinate.
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When you do pee, sit on the toilet in a relaxed position with both feet flat on the floor and take your time, Waetzman says. “This position allows for the pelvic floor muscles to relax and makes it easier to empty your bladder completely.”
Don’t push to pee, go only when you have the urge and don’t hover or squat over the toilet, which can keep the pelvic floor from relaxing and affect your ability to fully empty your bladder, Dr. Pandya says.
And don’t hold your urine for long periods of time, Waetzman says. “This can weaken your pelvic floor muscles over time.”
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Sources:
Lopa Pandya, MD, a urogynecologist, reconstructive pelvic surgeon, and medical adviser at Aeroflow Urology
Nicole Waetzman, CRNP, a nurse practitioner at Axia Women’s Health, who specializes in urogynecology and bladder health
In brief: Bladder training, National Library of Medicine
Overactive Bladder, Cleveland Clinic
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