When the summer heat rolls in, most of us are quick to think about sunscreen and swimsuits, but hydration? That often gets overlooked. And if you’re dealing with pelvic floor symptoms like leakage, urgency, or constipation, not drinking enough water might actually be making things worse.
Let’s break it down…
Why Summer Dehydration Hits Harder
In warmer months, your body loses more water through sweat—even if you’re not working out. Add beach days, travel, and the occasional margarita, and your hydration levels can drop fast. The pelvic floor may not be the first thing you think of when you’re parched, but it definitely feels the effects.
How Dehydration Affects Pelvic Floor Symptoms
1. Increased Urinary Urgency & Frequency
When you’re dehydrated, your urine becomes more concentrated, which can irritate the bladder lining. That irritation sends your bladder into overdrive… cue frequent bathroom trips or the “I have to pee but not much comes out” feeling.
2. Leakage Gets Worse
Surprisingly, drinking less water doesn’t mean you’ll leak less. In fact, it can make leakage more likely. Dehydration makes the bladder more sensitive, so it might spasm or contract suddenly, especially when you’re laughing, jumping, or running.
3. Constipation = Pelvic Floor Strain
Without enough water, your stool becomes harder and more difficult to pass. Straining on the toilet puts extra pressure on your pelvic floor, which can contribute to pelvic floor dysfunction or worsen prolapse symptoms.
So… How Much Should You Be Drinking?
A good rule of thumb: Aim for at least half your body weight in ounces of water per day—and more if you’re sweating a lot, breastfeeding, or working out.
Pro tip: If your urine is dark yellow and has a strong odor, it’s time to reach for that water bottle.
Hydration Tips for a Happy Pelvic Floor
- Spread it out: Chugging a gallon of water at once won’t help. Sip steadily throughout the day.
- Pair water with electrolytes on sweaty days to prevent overhydration (yes, that’s a thing).
- Carry a cute water bottle (yes, this matters) to remind yourself to drink.
- Limit bladder irritants like caffeine and alcohol, especially if you’re already feeling symptoms.
When Hydration Isn’t Enough…
Hydration is one piece of the puzzle, but if you’re still dealing with leakage, urgency, or pelvic pain, it may be time to take a closer look at your pelvic floor.
Our team at Pelvic Prescription Physical Therapy specializes in helping active women and new moms get to the real root of their symptoms—hydration habits included.
