Can Holding Your Pee Actually Train Your Bladder?

Updated Sept 2024

A Complete Guide to Bladder Training

Bladder training is a method used to improve bladder control and manage urinary incontinence and urge incontinence, whether that's as a result of pelvic floor disorder or an enlarged prostate.

But does holding your pee really train your bladder? Yes, holding your pee can actually train your b ladder, however it needs to be in a structure training approach.

Let’s explore the concept of bladder training and address common questions about how it works, the right way to do it, and whether it can help you empty your bladder fully.

How Do You Do Bladder Training?

Bladder training is a structured approach to helping people develop better control over their urinary habits. It involves gradually increasing the time between bathroom visits to stretch your bladder and increase the capacity that your bladder can hold. Here’s how to do bladder training:

1. Track Your Habits: Keep a bladder diary to monitor when you urinate, how much fluid you take in, and any instances of leakage. This helps in identifying patterns and setting achievable goals.
2. Scheduled Voiding: Instead of waiting for the urge, use the bathroom at regular times a day (e.g., every 2 hours). Over time, you’ll extend these intervals by 15-30 minutes.
3. Stay Hydrated: Drinking enough water is essential to ensure your bladder isn’t overly sensitive due to concentrated urine.
4. Delay Urination: When you feel the urge to urinate, try to delay going by 5-10 minutes. Use distraction techniques such as these in the image below. This helps your bladder adjust to holding more urine gradually.

Can I Train My Bladder to Fully Empty?

Bladder training typically focuses on increasing bladder capacity and reducing overactive bladder symptoms. However, fully emptying your bladder can also be part of your training as urinary retention can be problematic.

If you find that your bladder doesn’t feel completely empty after urination, try these tips to train your bladder to fully empty:

1. Double Voiding: After you’ve finished passing urine, wait a few seconds and try again. This may help your bladder to empty completely.
2. Correct Posture: Sitting up straight while urinating can help release all urine from the bladder. Leaning forward slightly may also help the flow of urine and promote full bladder emptying.
3. TIP: Once you feel that you have finished, try rocking side to side and back and forth to ensure you have fully emptied your bladder fully.
4. Pelvic Floor Exercises: Strengthening the muscles around your bladder through Kegel exercises can improve your ability to fully empty it.

If incomplete emptying persists, it's best to consult a doctor, as it could be a sign of a bladder or urinary tract issue.

Learn more about Urinary Tract Infections. Symptoms, causes and the link to the pelvic floor.

Should You Wait to Pee Until Your Bladder Is Full?

No, you shouldn't wait to pee until your bladder is full. Regularly holding in urine for extended periods can strain your bladder muscles and potentially lead to issues like urinary tract infections (UTIs) or incontinence.

Bladder training does not mean ignoring the need to urinate. It’s about gradually increasing the amount of time between urinations in a controlled manner. Aim to use the loo before the urgency becomes overwhelming.

How to Start Bladder Training?

Starting bladder training is simple but requires patience and consistency. Here's how to start bladder training:

1. Consult a Doctor: Before starting, it’s important to check with a healthcare professional to rule out medical conditions like UTIs or bladder dysfunction.
2. Set Goals: Begin by extending the time between bathroom visits by 15-30 minutes. Start small and gradually work your way up.
3. Practice Kegels: Incorporate pelvic floor exercises into your routine to help support bladder control.
4. Use a Bladder Diary: Record your bathroom habits to track progress and adjust your schedule over time.

How Long Does It Take to Bladder Train?

Bladder training is a gradual process and can take several weeks to months, depending on your starting point. Here’s a general timeline of how long it takes to bladder train:

• 1-2 Weeks: You may start noticing small improvements, such as fewer urges to urinate.
• 4-6 Weeks: By now, you should be extending the intervals between bathroom visits.
• 2-3 Months: After consistent training, many people gain better bladder control and fewer urinary accidents.

The key is consistency and patience. Stick with your schedule, and over time, your bladder will adapt to the training.

Do Kegel Weights Strengthen the Pelvic Floor?

Yes, Kegel weights effectively strengthen the pelvic floor muscles. They are recommended by many pelvic floor physiotherapists, gynaecologists and maternity nurses.

Conclusion

Holding your pee won’t train your bladder effectively without following a structured bladder training routine. While waiting until your bladder is full is not advisable, you can use bladder training techniques like scheduled voiding and Kegel exercises to improve control and capacity. With persistence, bladder training can lead to better bladder control and reduced incontinence. Always consult with a healthcare provider before starting to ensure it’s the right approach for you.

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About the Author: Secret Whispers was founded by Julie Colan, a dedicated mum and health enthusiast who identified a gap in effective pelvic floor strengthening solutions. Driven by her own experiences, Julie set out to enhance pelvic floor awareness and education. Helen Rankin, who founded Cheeky Wipes and Cheeky Pants and developed a range of environmentally friendly 'Simple Reusables', has now taken over Secret Whispers. Helen brings a wealth of experience in sustainable product development, recognised by the prestigious Queens Award in Enterprise for Sustainable Development in 2021. Together, their shared mission continues to empower women with reliable health and wellness solutions.