Urgency and Frequency
Urgency is the sudden need to rush to the toilet to pass urine. Frequency means needing to pass urine more often than usual, often more than eight times in 24 hours, while only passing small amounts each time.
These symptoms can affect daily life, sleep and confidence, but there are steps that may help improve bladder control and reduce symptoms.
What Is A Normal Bladder Habit?
For most adults with a healthy fluid intake, it is normal to pass urine:
- Approximately 4–7 times during the day
- Possibly once during the night
- Passing around 250–400ml each time
As we get older, the bladder may naturally hold slightly less urine, meaning some people may need to pass urine more often.
What Can Help?
- Do not reduce your fluid intake unless advised by a healthcare professional.
- Aim for around 1.5 litres of decaffeinated fluids each day.
- Reduce caffeine gradually to avoid headaches or withdrawal symptoms.
- Avoid or reduce fizzy drinks where possible.
- Some people find acidic drinks such as orange, lemon, lime and grapefruit worsen symptoms.
- Blackcurrant may act as a natural diuretic.
- Avoid going to the toilet “just in case”.
- Try to slowly increase the time between toilet visits.
- Practice bladder training during the daytime.
- Maintain a healthy weight to reduce pressure on the pelvic floor.
- Manage constipation with a balanced fibre intake and good hydration.
Helpful Tip
Bladder training takes time and gradual improvement is normal. Small changes over several weeks can make a significant difference.
Diet and Lifestyle
Certain foods and drinks may irritate the bladder and worsen urgency or frequency symptoms.
- Tea, coffee and cola drinks
- Green tea
- Chocolate
- Energy drinks
- Alcohol
- Citrus fruits and juices
Keeping a bladder diary may help identify foods or drinks that worsen symptoms.
Important
If you have been prescribed water tablets (diuretics), continue taking them as directed and discuss any concerns with your GP, nurse or pharmacist.
Bladder and Bowel Service
If symptoms continue or worsen, please speak with your GP or local Bladder and Bowel Service for further advice and support.
