How Can I Keep My Bladder Healthy?

From hydration to pelvic-floor strength, a doctor explains the everyday habits that keep your bladder working well as you age

Adam Rosenbluth, M.D.,

AARP

Comments

Published March 30, 2026

illustration on a yellow background shows a doctor in a white coat and glasses carefully examining a row of test tubes and specimen jars filled with yellow fluid, representing a clinical urine test or analysis

James Yates

How can I keep my bladder healthy?

When patients ask me about bladder health, they’re usually worried about problems like frequent urination, leakage or repeated infections. I want to reassure readers that while your bladder does change with age, many problems are preventable, and most are very manageable.

It may help to think of bladder health under a big umbrella. It includes how often you urinate, whether you get infections, how strong your pelvic floor is, and even risks like bladder cancer.

Let’s walk through the basics.

One of the most common issues I see in my older patients is chronic dehydration. As we age, we don’t feel thirst as strongly. On top of it, some people unconsciously train themselves to drink less so they won’t urinate as often. Unfortunately, this strategy often backfires.

Chronic dehydration irritates the bladder and increases the risk of urinary tract infections (UTIs). That’s why my first rule for bladder health is to hydrate.

I also suggest you look at your urine for clues. If it’s dark, concentrated or strong-smelling, you’re not drinking enough. You want to aim for pale yellow urine, which is a sign that you’re well-hydrated. Drinking enough water also helps dilute toxic substances that pass through your bladder.

Another habit I see frequently is what I call “preemptive peeing.” Over time, this practice trains the bladder to empty too often. A healthy bladder typically empties every three to four hours while you’re awake, depending on how much you drink. If you’re running to the bathroom every 20 or 30 minutes, that doesn’t necessarily mean your bladder is unhealthy. It may simply be trained to release at the first signal.

You can retrain your bladder with pelvic exercises called kegels, which help to strengthen muscles that support the bladder in both men and women. These muscles prevent leakage, improve bladder-emptying and help reduce infection risk.

Most Popular

To do kegels, it’s best to practice with an empty bladder. First, tighten your pelvic muscle as if stopping a urine flow. Try tightening that muscle for five seconds, then relax for five seconds. As you get better, try tightening those pelvic floor muscles for 10 seconds, then relaxing for 10 seconds. Work up to 10 sessions three times per day, recommends the National Association for Continence.

I suggest to my patients that they make kegel exercises part of everyday life. “Do them at red lights and during commercials,” I say half-jokingly. “Or every time you sit down.” Remember, the goal is consistency, not perfection.

Also keep in mind that bladder and bowel health are closely connected. When the bowel is full, it puts direct pressure on your bladder, and particularly on the prostate in men. Constipation can worsen urgency, incomplete emptying and promote UTIs. That’s why bladder health includes good bowel habits, which means getting enough fiber and fluids, and enough exercise to keep your stools soft and regular.

Other ways to reduce irritation and infections? Urinate after sex to flush bacteria, wipe front to back and be mindful of bladder irritants such as caffeine and alcohol. If symptoms are flaring, I suggest giving these irritants a one-week break. If those foods are the problem, you’ll usually notice an improvement quickly.

More from Dr. Adam

Bladder health also means cancer awareness. Smoking is the single strongest risk factor for bladder cancer, linked to roughly half of all cases. Regular marijuana use can also potentially be harmful. A recent study out of UCLA found that adults who have a dependence on cannabis can have an increased risk of developing bladder cancer.

Blood in the urine, visible or microscopic, should never be ignored. That’s why I strongly recommend annual urine testing and further evaluation, such as an ultrasound, when blood or persistent symptoms are experienced. If you have frequent UTIs that don’t resolve, suffer from ongoing pain or burning, or have sudden changes in urination patterns, please see your doctor.

Your bladder is a remarkably loyal organ. It stores safely, signals clearly and usually forgives the occasional indulgence. But it does require care: hydration, movement and attention to change. If you listen to it, your bladder will likely serve you well for decades. If ignored, it has ways of getting your attention. My advice is to make peace with your plumbing now so that it doesn’t have reason to protest later.