Urinary frequency is a common condition that affects many individuals. It can be caused by a range of factors such as age, menopause, pregnancy, diabetes, or urinary tract infections.

Sudden and frequent urination can disrupt the productive routine of a person’s everyday life and cause severe inconvenience. But there are several ways you can adopt to control your urge to pee frequently and carry out your daily activities smoothly.

1. Hydrate yourself smartly

Hydration is essential to maintain a healthy urinary system, but it’s crucial to hydrate yourself smartly when dealing with urinary frequency. Avoid consuming fluids that contain caffeine, alcohol, artificial sweeteners, and spicy or acidic ingredients.

These substances can irritate your bladder and increase urinary frequency.

Drink water throughout the day, and gradually increase your intake to keep your body hydrated. Your daily water intake should be eight glasses of water, or even more.

It’s equally important to take care of your bladder’s health by emptying it completely when urination occurs. Avoid forcing urination, as it might irritate the bladder muscles and cause urinary urgency. Try taking your time and being patient instead.

2. Make dietary changes

The food you consume can have a significant impact on your urinary frequency. To reduce the number of times you need to pee, you can make adjustments to your diet.

Avoid acidic foods that can irritate your bladder, such as tomatoes, citrus fruits, and juices, strawberries, kiwi, and pineapple.

You can also reduce your salt intake, as it can exacerbate urinary frequency. Certain foods, such as fermented and processed products, artificial sweeteners, and spicy dishes, can worsen your symptoms.

Try substituting these items with non-irritating food options to reduce urinary frequency and improve your overall health.

3. Strengthen your pelvic floor muscles

The pelvic floor muscles, located at the bottom of your pelvis and support your bladder, bowel, and uterus receives less attention than other muscles in your body.

Strengthening these muscles can help you control urinary frequency and avoid bladder leaks.

You can strengthen your pelvic floor muscles with simple exercises, such as Kegel exercises, which involves contracting and relaxing your pelvic muscles.

The correct way to do this is to tighten your pelvic floor muscles by imagining you’re trying to hold urine in and then relax the muscles. Doing this for ten to twenty seconds, several times a day, can improve your bladder control and urinary frequency.

In summary, urinary frequency can disrupt your daily life, but by adopting the right ways, you can manage your condition and improve your bladder control.

Making essential changes to your diet, hydrating yourself, and strengthening your pelvic floor muscles can alleviate the symptoms of urinary frequency and boost your overall health.