8 Habits for a Great Pelvic Floor Health (and Better Bladder & Bedroom Confidence)

When most guys think about health, they picture hitting the gym, watching cholesterol, or keeping their knees from aching on the basketball court. But here’s the thing: your pelvic floor—the muscles that support your bladder, bowel, and sexual function—deserve a spot on that list too.

Strong, well-functioning pelvic floor muscles mean fewer leaks, better control, and yes… stronger erections. The good news? You don’t need to overhaul your entire life to see results. A few healthy habits can go a long way towards great pelvic floor health.

1. Eating Well

Your bladder is picky. Certain foods, like caffeine, spicy dishes, and artificial sweeteners, can irritate it. At the same time, not getting enough fiber can back things up (constipation puts extra strain on your pelvic floor).

Pro tip: Load up on veggies, fruits, and whole grains, and notice if certain foods trigger urgency or frequency.

2. Staying Hydrated

It sounds counter-intuitive, but drinking more water can help you leak less. When you skimp on fluids, your urine becomes more concentrated, which irritates your bladder and makes urgency worse.

Recommended Intake: Recommendations have varied over the years. Some sources suggest about half your body weight in ounces of water daily For example: A 160 pound person would require 80 oz (or 10 cups) of water.

However, according to the Mayo Clinic, “The U.S. National Academies of Sciences, Engineering, and Medicine determined that an adequate daily fluid intake is:

• About 15.5 cups (3.7 liters) of fluids a day for men

• About 11.5 cups (2.7 liters) of fluids a day for women

  
  

These recommendations cover fluids from water, other beverages and food. About 20% of daily fluid intake usually comes from food and the rest from drinks.”

This, of course, depends on factors such as general health, activity levels, elevation, and local humidity levels.

Learn more about hydration: Pain Relief (and Better Health) Could Be a Glass Away: Healing Starts with Hydration

3. Sleeping Well

Your pelvic floor is like the rest of your body—it repairs and resets when you sleep. Poor sleep = higher stress hormones, which can throw off bladder control and erectile function.

Hack: Aim for 7–8 hours. A dark, cool room helps more than you think.

4. Exercising Regularly

Your pelvic floor works best when the rest of you is fit. Cardio improves blood flow (critical for bladder and sexual health), while strength training keeps your core and hips balanced.

Tip: Specific pelvic floor exercises can directly improve control and erections.

5. Keeping Your Nervous System Balanced

The autonomic nervous system (ANS) is the “behind the scenes” control center for your pelvic floor muscles and sphincters. Too much time in fight-or-flight mode = tight, overworked muscles and poor coordination.

Tip: Try breathing exercises, yoga, meditation, or simply taking breaks from screens to help your ANS reset.

6. Eliminating Non-Healthy Habits

Sometimes it’s not what you add, but what you ditch. Chronic stress, poor diet, and inactivity all pile extra strain on the pelvic floor.

7. Smoking

If you need one more reason to quit, here it is: smoking irritates the bladder lining, increases coughing (which stresses pelvic floor muscles), and damages blood vessels—hurting erections. Enough said.

8. Alcohol

A drink here or there is fine, but regular heavy use is bad news for both bladder and bedroom. Alcohol is a bladder irritant and lowers testosterone, making it harder to get and maintain strong erections.

BONUS

Mountain bikers and road cyclists, this one’s for you! Pressure from your bike saddle can lead to urinary and erectile difficulties. Ensure that your saddle is actually wide enough for your pelvis and stand up frequently while biking.

Learn more about ‘Cyclist Syndrome’: Bike Seat Problems? What Every Male Rider Should Know About Issues In the Saddle

Bottom Line for Great Pelvic Floor Health

Taking care of your pelvic floor doesn’t require a “special” routine. It’s about stacking up healthy lifestyle choices—good food, movement, rest, and cutting out the bad stuff. Do that, and you’ll not only improve bladder control but also boost your confidence where it counts.

Learn more about Men's Pelvic Floor PT:

• Gentlemen, Men's Pelvic Floor Physical Therapy May Be For You!

• Why Men’s Pelvic Floor PT Isn’t Weird (The Less-Censored Version)

• Bike Seat Problems? What Every Male Rider Should Know About Issues In the Saddle

• 8 Habits for a Great Pelvic Floor Health (and Better Bladder & Bedroom Confidence)

• Pelvic Floor Training Can Protect Urinary & Sexual Function in Men Undergoing Prostate Surgery

• Bladder Irritants and Urinary Incontinence: What You Need to Know

• Drinking Less and Peeing “Just in Case” Can Make Urinary Incontinence Worse

• The Male Pelvic Floor: Everything You Should Know (And Why It Matters)