- The average normal urinary frequency is between 2-3 hours, this depends on the amount, frequency and type of fluid ingested.
- The ideal amount of liquid is 8-12 glasses distributed during the day, the higher the fluid intake the higher the urinary frequency, that is, it is normal for the urinary frequency to increase with increasing fluid intake, it is abnormal for the urinary frequency to increase without intake of liquid.
- If you drink too little fluid, the urine becomes too concentrated, irritating the bladder and making you have to empty it more often even if it is low in volume. Lack of fluids can also lead to urinary tract infections.
- There are foods and beverages that can increase the urinary frequency such as spicy foods, alcoholic beverages, fruits (pin, melon, among others), tea, artificial drinks, that is, it is normal that the urinary frequency increases when consuming them, they should not be consumed if they have increased the daily average urinary frequency.
- In case of having an average frequency of less than 2 hours without fluid intake.
A - The time between trips to the bathroom should be increased. For example, if you go every hour, set the next limit to one hour and 15 minutes. If you have the feeling of urgency before the time is up, contract your pelvic floor as hard as you can and relax, you can also press your floor pelvic sitting on a firm surface or crossing your legs this sends a message to the bladder, through the nerves, that the bladder outlet is closed, so you should wait to empty it.
B - You must increase the time between going to the bathroom. For example, if you go every hour, set the next limit to one hour and 15 minutes. If you have the feeling of urgency before the time is up, contract your pelvic floor as hard as you can and relax, you can also press your floor pelvic sitting on a firm surface or crossing your legs this sends a message to the bladder, through the nerves, that the bladder outlet is closed, so you should wait to empty it. If you can hold this proposed time, and manage to do it for 3-4 days in a row, increase the time again. Gradually increase the time between going to the bathroom until you manage to go every 2-3 hours throughout the day.
C - Try to reduce the number of trips to the bathroom that you do preventively (I do not feel like urinating but I do it as a precaution to the loss of urine or other circumstances such as not having a bathroom nearby, lack of time in the future, when socially urination is not accepted) For example, ask yourself if you really need to go every time you leave your house - if you just went 20 minutes ago, you may not need it. A normal bladder comfortably stores 500 ml which equals 2 full cups.
- In case of having a decreased frequency, that is, greater than 3 hours
A - Verify that you are taking the recommended amount of liquid and, if necessary, increase your fluid intake.
B - Set alarm or alerts to maintain an average urinary frequency of 3 hours.
- Avoid being overweight.
- Avoid constipation
- Some medications make bladder control more difficult, and you should review it with your doctor.
- If you have urge or stress urinary incontinence (during coughing, sneezing, jogging) you should go to PELVIC FLOOR REHABILITATION to improve your perineal muscles and re-educate movement patterns to avoid urinary loss.