If you’re great about carrying a water bottle at all times, it can be hard to tell whether you have a pee problem — or if you’re just adequately hydrated.
Bodily functions can reveal a lot about health, and urination is different for everyone. The National Academies of Sciences, Engineering and Medicine recommend a daily water intake — that is, water coming from both foods and beverages — of 3.7 liters (about 15.5 cups) for adult men and 2.7 liters (about 11.5 cups) for adult women.
If you’ve been crushing a goal to drink more water (or, perhaps, overindulging in watermelon), that could cause you to pee more. Dr. Lauren Schulz, a urologist based in New York City, says there’s no strict number of times someone should pee per day. “Depending on your fluid intake, it may be normal to urinate as often as every two to three hours,” she says.
If you’ve noticed any abnormal peeing patterns, it’s best to talk to your primary care provider or a urologist. The bottom line: “If something changes from your normal and you don’t know why, it’s always a cause for concern,” says Schulz. Here’s a primer on what might be causing you to urinate more frequently, aside from hydration.
Bladder irritants
Bladder irritants, including alcoholic, caffeinated, sparkling, acidic or diuretic beverages, can lead to increased urination for multiple reasons.
For example, Alicia Jeffrey-Thomas, a pelvic floor physical therapist at MomLife Health and Wellness in Medfield, Massachusetts, notes that while coffee’s caffeine content causes the muscle around the bladder to contract more often, its acidity can also be an irritant.
If your favorite beverage meets the criteria above, that doesn’t mean saying goodbye forever. Instead, Jeffrey-Thomas recommends identifying possible irritants by removing them for a few days before reintroducing them, or alternating between bladder-irritating beverages and water. “A 3:1 ratio of plain old boring water to other stuff tends to be that happy, magic moment where we’re not having that bladder irritation anymore,” she says.
On the opposite end of the spectrum, not drinking enough water may cause frequent urination, as concentrated urine can also irritate the bladder.
Stress and anxiety
If you’ve ever made a last-minute dash to the bathroom before a big event, you know stress, anxiety or even excitement can bring on the potty dance.
“With anxiety, the pelvic floor muscles tense up around the urethra, squeezing it, which induces the urge to urinate,” says Dr. Elizabeth Kavaler, a urologist at Total Urology Care of New York in New York City.
The urge usually calms down once you do. “Relaxing the muscles, breathing deeply, applying a heating pad or taking a hot bath will ease the tension on the muscles and reduce the pressure around the urethra,” she adds.
Habit
One surprising reason behind more frequent bathroom breaks? Habit. While it is practical to use the bathroom before bed or a long car ride, avoid using the bathroom just because it’s there.
“Urinating is Pavlovian: If you urinate a lot, you will get the urge a lot,” Kavaler says. “If you use the bathroom every time you pass one, then you will feel the urge to go every time you pass a bathroom.”
To break the habit of constant bathroom breaks, Schulz recommends a simple suppression exercise. “As long as there is no pain or leakage while trying to suppress the urge to urinate, I recommend using a timer on your phone to suppress urges to urinate in five- to 15-minute increments,” she says. “Wait until the third urge to urinate. This change will teach your brain and bladder to hold more urine for a longer period of time.”
Urinary tract infections
Urinary tract infections are perhaps the most infamous cause of increased urination. Studies show that more than half of women and AFAB people will get a UTI in their lifetime. Some telltale signs of these pesky infections include the uncomfortable feeling of needing to pee, even right after going, along with a burning feeling when urinating.
UTIs are caused by bacteria infecting the urinary tract and often the bladder. While some experts think they may be more common in women due to anatomy or hormones, men also get UTIs. If you think you have a UTI, head to a doctor who can prescribe antibiotics to help kick the infection.
Overactive bladder
Millions of Americans live with overactive bladder symptoms. An overactive bladder contracts involuntarily, which can cause the urge to pee even without a full bladder.
The three hallmarks of an overactive bladder diagnosis are peeing more frequently than every two to four hours; getting intense, immediate urges to pee; and waking up overnight to pee.
Lifestyle modifications, pelvic floor therapy and medication can help treat an overactive bladder.
Pelvic floor dysfunction
Pelvic floor muscles support the bladder and play an important role in starting and stopping urination. Pelvic floor dysfunction might cause urine leaks or the feeling of always needing to pee.
Specifically, tense pelvic floor muscles can make it difficult for the bladder to fully relax and release urine. “It almost creates this perpetual state of ‘Do I need to go a little bit?’ all the time,” Jeffrey-Thomas says.
Your doctor can refer you to a pelvic floor physical therapist who can help treat pelvic floor dysfunction.
Pregnancy
Pregnant women may joke that they are eating for two, but why can it feel like pregnancy is making you pee for two?
There are multiple reasons pregnancy is accompanied by extra trips to the restroom. In early pregnancy, hormones can lead to an increased urge to urinate, while in later pregnancy, a growing baby can mean the uterus and bladder get a bit more cramped.
Still, pregnancy shouldn’t feel like one long bathroom break. Bladder training can make frequent urination in pregnancy more manageable.
Diabetes
Increased urination may be a sign of undiagnosed diabetes. When someone with diabetes has high blood sugar, the pancreas doesn’t make enough insulin to lower their levels. One way the body tries to combat high blood sugar is by peeing out the extra glucose.
Other symptoms of undiagnosed diabetes include excessive thirst and hunger, unintentional weight loss and fatigue. Check in with a doctor for any of these symptoms.