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

lisa039464
Oct 14
4 min read

Urinary incontinence (leakage), urgency, and frequency are more common than most people realize—and they don’t just affect older adults. Men and women of all ages can experience these symptoms, especially after pregnancy, prostate surgery, or simply as part of life’s changes.

But here’s something surprising: many of the ways people try to “manage” bladder issues can actually make the problem worse over time. If you’ve ever thought, “I’ll just go to the bathroom one more time, just in case” or “Maybe I should stop drinking so much water,” you’re not alone. These coping strategies are very common, but they can backfire.

Here is what may really be going on with your bladder and pelvic floor, and evidence-based strategies that actually help.

Common Symptoms of Bladder Dysfunction

People struggling with bladder health often notice:

Urinary leakage with coughing, sneezing, or exercise (stress incontinence)
Sudden, strong urges to urinate that are hard to control (urge incontinence)
Going to the bathroom more often than usual (frequency)
Feeling like you didn’t fully empty your bladder
Getting up multiple times at night to urinate (nocturia)

These symptoms can be frustrating, embarrassing, and disruptive to daily life.

Understandably, people look for quick fixes.

Common (But Problematic) Coping Strategies

When faced with bladder leaks or urgency, people often turn to two strategies:

Bathroom Trips “Just in Case”
- Example: Going before you leave the house, before a meeting, or every hour “just to be safe.”
- Problem: This trains the bladder to signal urgency at smaller and smaller volumes. Over time, the bladder “forgets” how to stretch and hold normal amounts of urine.
Cutting Back on Fluids
- Example: Drinking less water to reduce trips to the bathroom.
- Problem: Concentrated urine is more irritating to the bladder lining, which can actually increase urgency and frequency. Dehydration can also contribute to constipation, which puts even more pressure on the bladder and pelvic floor.

Research backs this up. For example, Hashim & Abrams (2008) found that overly frequent voiding can worsen urgency and incontinence by lowering the bladder’s functional capacity. Similarly, Wyman & Burgio (2012) note that restricting fluids often worsens bladder symptoms rather than improving them.

LEARN MORE ABOUT HYDRATION: Pain Relief (and Better Health) Could Be As Simple As a Glass of Water: Healing Starts with Hydration

Why These Strategies Backfire

The bladder is a muscular organ designed to fill and stretch. It communicates with your brain to let you know when it’s full and your pelvic floor muscles help you hold until the right time and place.

Going “just in case” too often → Bladder sends urgency signals prematurely → Brain thinks it’s time to go at lower volumes.
Not drinking enough → Urine becomes more concentrated and irritating → Bladder gets more “twitchy.”
Weak pelvic floor muscles → Can’t provide enough support when bladder pressure rises → Leaks happen.

Think of your bladder and pelvic floor like a team. If the bladder isn’t challenged to hold, and the pelvic floor isn’t trained to support, the whole system gets weaker.

Better Strategies for Managing Urinary Incontinence

Instead of relying on “just in case” trips and fluid restriction, here are evidence-based alternatives:

1. Timed Voiding (Bladder Retraining)

Set a schedule for bathroom breaks, such as every 2–3 hours, and gradually increase the time between voids. This helps retrain the bladder to stretch and hold a more normal volume. Over time, urgency and frequency improve.

2. Pelvic Floor Exercises (Kegels & More)

Strengthening the pelvic floor improves bladder control, supports pelvic organs, and helps prevent leaks. Exercises include:

Endurance holds (squeezing and holding for 5–10 seconds)
Quick flicks (fast squeezes for urgency control)
Coordination with breathing and movement (like when coughing, sneezing, or lifting)

Multiple studies confirm the benefits. For example, Dumoulin et al. (2018, Cochrane Review) found that pelvic floor muscle training significantly improves urinary incontinence in women, and studies suggest similar benefits for men after prostate surgery.

3. Identify & Limit Bladder Irritants

Certain foods and drinks can make urgency and frequency worse. Common irritants include caffeine, alcohol, carbonated drinks, spicy foods, artificial sweeteners, and citrus. Keeping a bladder diary can help pinpoint your personal triggers.

4. Stay Hydrated (the Right Way)

Instead of cutting fluids, focus on drinking (mostly water) consistently throughout the day. Aim for pale yellow urine. Avoid “water loading” (chugging huge amounts at once), which can overwhelm the bladder.

5. Address Constipation

A backed-up bowel adds extra pressure on the bladder and pelvic floor. Eating fiber, staying active, and proper toilet positioning (like using a stool under your feet) can help keep things moving.

6. Seek Professional Guidance

A pelvic floor physical therapist can help you:

Learn correct pelvic floor activation (many people do Kegels incorrectly)
Build a personalized strengthening and relaxation plan
Use strategies like urge suppression techniques and bladder diaries

The Bottom Line

If you’re struggling with bladder leaks, urgency, or frequency, you don’t have to simply “live with it.” But the solution isn’t running to the bathroom constantly or avoiding fluids—those habits can actually keep you stuck in the cycle.

By retraining your bladder, strengthening your pelvic floor, and working with a pelvic health physical therapist, you can restore control and confidence.

References

Hashim H, Abrams P. Is the bladder a reliable witness for predicting detrusor overactivity? J Urol. 2008;179(1):191–194.
Wyman JF, Burgio KL. Evidence-based treatment of urinary incontinence in women. Curr Opin Obstet Gynecol. 2012;24(5):376–382.
Dumoulin C, Hay-Smith J, Habée-Séguin GM, Mercier J. Pelvic floor muscle training versus no treatment for urinary incontinence in women: a Cochrane systematic review. Int Urogynecol J. 2018;29(3):351–368.