8 Everyday Activities That Can Strengthen or Weaken Your Bladder

Your bladder is a hardworking organ, quietly managing waste removal throughout the day. But did you know that everyday habits can either help or harm its function over time?

From how much water you drink to whether you hit the gym or skip it, small choices make a big difference. Here are eight everyday activities - four that can strengthen your bladder, and four that can weaken it.

Activities That Strengthen Your Bladder

1. Pelvic Floor Exercises (Kegels)

Regular Kegel exercises help strengthen the muscles that support your bladder and urethra. This extra muscle support can improve bladder control and reduce the chances of leakage or urgency.

Tip: Try doing Kegels while brushing your teeth or sitting at a red light—just make sure you're using the correct muscles (not your abs or thighs!).

2. Drinking Enough Water

Staying hydrated is essential for bladder health. Water helps flush bacteria from your urinary tract, reducing the risk of infection and irritation.

Tip: Aim for 6–8 glasses of water a day, unless your healthcare provider advises otherwise.

3. Bladder Training

Bladder training involves gradually increasing the time between bathroom visits. It helps improve bladder capacity and reduces sudden urges to go.

Tip: Start by tracking how often you go, then slowly increase intervals between visits by 15–30 minutes over time.

4. Maintaining a Healthy Weight

Carrying excess weight puts additional pressure on your bladder and pelvic floor muscles, making leaks more likely.

Tip: Even a small amount of weight loss can improve symptoms of urinary incontinence and relieve pressure on your bladder.

Activities That Weaken Your Bladder

1. Holding Your Urine Too Long

Waiting too long to go can stretch your bladder muscles and make them weaker over time. It also increases your risk of urinary tract infections.

Tip: Try to use the toilet every 3–4 hours during the day, even if you don’t feel an urgent need.

2. Drinking Too Much Caffeine or Alcohol

Both caffeine and alcohol are bladder irritants. They can increase the frequency and urgency of urination, especially in sensitive individuals.

Tip: Limit coffee, tea, fizzy drinks, and alcohol if you notice they worsen your symptoms.

3. Ignoring Constipation

A full bowel puts pressure on the bladder and can interfere with its ability to empty completely. Over time, this pressure can weaken bladder control.

Tip: Eat a high-fibre diet, stay hydrated, and stay active to support regular bowel movements.

4. Smoking

Smoking not only increases your risk of bladder cancer, but it also leads to chronic coughing, which puts repeated strain on the pelvic floor muscles, weakening them over time.

Tip: Quitting smoking is one of the best steps you can take for your overall health, including your bladder.

These simple lifestyle choices can go a long way in protecting your urinary health now and in the future. By strengthening positive habits and avoiding harmful ones, you’re investing in a stronger, more reliable bladder.

Download our infographic below for highlights of these activities…

8 Everyday Activities That Can Strengthen or Weaken Your Bladder