For most, thinking about how women pee (or anyone!) isn’t something you worry about. It’s like breathing. You just do it. And when you gotta go, you go.
But there is a correct way for women to pee which can help you:
- Avoid pelvic floor problems
- Develop bladder habits that make bathroom breaks less stressful
- Decrease your risk of urinary tract infections (UTIs)
Below are some peeing tips that your pelvic floor will thank you for.
Tips for how women pee
The guidelines below walk you through the best practices for how women pee to optimize pelvic floor health right now. Share these with your kids, parents, friends, partners and patients. This simple bit of education will save a lot of pelvic floors.
Want guided support for your pelvic floor and bladder health? The V-Hive app has the pelvic floor education and guided exercises you need to pee like a pro.
#1 Avoid “just in case” pees
Before a long road trip we’ve all done it: “Before we go, I should pee!” These “just in case” pees can become a pesky habit that leads to things like urinary urgency or frequent urination.
Try to avoid a bathroom trip just because you see the toilet or it’s convenient at the time. While it may seem logical to go “just in case,” this habit trains your bladder to empty before it’s actually full. Over time, this can cause your bladder capacity to shrink. For health bladder function, women should pee when they actually feel the urge.
#2 Don’t wait too long
If it’s been more than 4 hours, you likely need to go. The habit of holding pee may contribute to overstretching your bladder. It’s also important to consider that if you don’t have an urge to go over long stretches, you may be restricting your fluid intake, which is also not great for your bladder and pelvic floor health.
Normal bladder habits for women peeing include urinating every 2 to 4 hours during the daytime and up to 1 time during the night. Delaying the urge to pee can cause your pelvic floor muscles to hold tension, making it harder to fully relax and empty your bladder when you do finally go.
#3 Sit down on that seat
Sitting down to pee allows your pelvic floor and urinary sphincters relax so your bladder can fully empty. Once you’re seated, you can place your feet flat on the floor, lean forward, and rest your forearms on your knees. Many women are able to feel their pelvic floors fully relax once they are in this position.
Sitting is the optimal position for women peeing, even in public restrooms. If you need to, cover the seat with toilet paper or seat covers, or wipe it down so you can sit on the toilet. Then, relax your pelvic floor and fully empty your bladder.
#4 Take your time
The bladder wall is a muscle that is designed to push your pee out for you. There’s no need for you to push or strain to empty your bladder. Doing so increases pressure on your pelvic floor muscles and ligaments. And over time may lead to pelvic floor weakness, urinary leakage, or even contribute to pelvic organ prolapse.
If you feel a few drops remain after you pee, gently rock your hips side to side or stand up and sit back down (this is called double voiding). Relax and allow any remaining drops out. No power peeing!
#5 Don’t do kegels while you pee
Kegels strengthen your pelvic floor muscles, but peeing is not the time to do them. Contracting these muscles while you pee sends mixed signals to your bladder and brain and can prevent full bladder emptying. Peeing is the time for relaxing your pelvic floor muscles, not tightening them with kegels.
One exception to this rule is that when you’re learning to do a proper pelvic floor contraction, it can help to identify these muscles by trying to stop your flow of urine. But once you find these muscles, there are much better times to practice your kegels!
#6 Stay away from certain products
The best way to cleanse your vulva is to rinse with water alone. As tempting as it may be, avoid fragranced or harsh products around your vulva or urethra. Products with fragrances, parabens, or other harsh chemicals can irritate your tissues and disrupt your pH balance.
So as a rule of thumb, if it glitters, sparkles, tingles or smells, don’t put it down there!
How to optimize your bladder habits
Along with proper positioning, healthy bladder habits support your long-term pelvic floor health and function.:
- Get plenty of water throughout the day, but sip it often instead of chugging it.
- Avoid things that can irritate your bladder, like spicy or citrusy foods, caffeine, or alcohol.
- Stop going “just in case.” It’s best to go when you have to go!
- Schedule bathroom breaks to avoid waiting longer than 4 hours to pee.
- Stop fluids approximately 2 hours before bed if you pee a lot during the night.
FAQs for your bladder
How often should women pee during the day?
Most women pee every 2 to 4 hours during the day. This is considered a normal frequency. Going much more often, or holding your pee for longer, can disrupt healthy bladder habits. It may also be a signal that something’s off and you should check in with your healthcare team.
Is it normal for women to pee at night?
Yes, it’s normal for women to pee up to 1 time at night (and this doesn’t include your pee right before bed, or the one you have right when you wake up). Waking more often than this could be considered nocturia, or nighttime urinary frequency. These are often caused by things like drinking too much before bed, pregnancy, poor bladder habits, or even pelvic floor dysfunction. It can also be a more serious health problem, so let your healthcare team know if your bladder is constantly waking you to pee.
What’s the best position for women peeing?
The best position for women peeing is to sit fully on the toilet with feet flat on the floor and leaning slightly forward. This helps the pelvic floor relax and lets you fully empty your bladder.
Can pelvic floor problems affect how women pee?
Yes! Your pelvic floor can affect your bladder in a lot of different ways. Pelvic floor problems can affect how well you empty your bladder, cause symptoms like urgency, frequency, or pain while you pee (dysuria), and contribute to bladder leakage. But improving pelvic floor flexibility, coordination, and strength can help improve how women pee.
To learn more about how women pee and to support your pelvic floor health, check out the V-Hive Membership.
Learning about how women pee properly is about more than just what is the most convenient. It’s an important part of supporting your pelvic floor, protecting your bladder health, and preventing urinary issues over time. By practicing proper positioning, listening to your body’s urges, and following healthy bladder habits, you can make peeing a whole lot less stressful.
To learn more about how women pee, optimize bladder habits, and support pelvic floor health, join the V-Hive for free. V-Hive Members get immediate access to guided programs, app-based workouts, and educational resources for all things pelvic floor and core.
