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Bladder Training

Bladder Training Explained

Bladder training serves as an effective approach to address symptoms related to urgency/frequency and urge incontinence. These symptoms include frequent trips to the restroom, abrupt and intense urges to urinate, and involuntary leakage combined with a sense of urgency.

Normal Bladder Function Averages

Standard bladder capacity: 500ml Typical volume voided: 250-350ml Average interval between voids: 3-4 hours (prolonged holding is discouraged) Average voiding frequency: 6-7 times per day, with an additional instance at night Average fluid intake: 1.5-2 liters daily (including beverages like tea and coffee)

Strategies for Managing Urgency

When dealing with frequency-related issues, employing delay techniques can be beneficial in encouraging your bladder to endure longer intervals:

• Stay stationary or sit down.
• Elevate onto your tiptoes.
• Cross your legs.
• Apply gentle pressure between your legs using your hand.
• Practice mental diversions such as counting or completing a household task.
• Engage your pelvic floor and deep abdominal muscles halfway, aiming to hold for 20 seconds (refer to the Women’s and Men’s Health Pelvic Floor trust leaflet).

Identifying Bladder Irritants

Certain substances can irritate the bladder and worsen symptoms. It’s advised to limit or avoid the following:

• Caffeinated beverages like tea and coffee (even decaffeinated versions contain trace amounts of irritating compounds).
• Carbonated drinks.
• Alcohol.
• Citrus fruits and blackcurrants.
• Artificial sweeteners.
• Tomatoes.

Handling Setbacks

Several factors can lead to setbacks in your progress:

• Cold weather.
• Times of stress or illness.
• Menstrual cycle phases.
• Fatigue.

Useful Tips

To effectively manage your bladder function, consider these pointers:

• Gradually extend the time between voiding sessions, setting achievable goals.
• Improving the interval between voids can naturally reduce nighttime awakenings.
• Avoid preemptively emptying your bladder “just in case.”
• Reduce consumption of known bladder irritants.
• Opt for alternative fluid options such as water, herbal teas, or diluted squash.
• Aim for approximately 8 drinks daily (around 1.5-2 liters), adjusting for exercise or hot weather.
• Monitor urine color to ensure it remains a light straw shade after mid-day.

Remember that bladder training can offer substantial relief from urgency and frequency issues, helping you regain better control over your bladder function.