Hydration is a powerful tool for UTI prevention

Written by Daryl Dawson, RN

Urinary tract infections are one of the most common infections out there, but did you know that one of the easiest ways to prevent a UTI is as simple as sipping on water? Yep, staying hydrated could be your first line of defense. Water doesn’t just keep you feeling refreshed—it’s also crucial for a healthy urinary system. Let’s break down why drinking enough H2O is key when it comes to preventing and managing UTIs. 

Hydration is a powerful tool to help avoid UTIs 

Your urinary tract is like your body’s waste management system, made up of your kidneys, bladder, ureters, and urethra. Together, they work hard to filter out toxins and bacteria. When you drink plenty of water, you help your kidneys flush out all the bad stuff. That extra boost of hydration keeps things moving and makes sure bacteria don’t have time to settle in and cause an infection (NIDDK, 2017). 

The benefits of hydration 

Here’s why staying hydrated is one of the best ways to avoid a UTI: 

• It helps flush out bacteria: Drinking water helps keep your urinary system in motion, which means bacteria are less likely to stick around in your bladder or urethra long enough to cause an infection.
• Dilutes your urine: When you’re well-hydrated, your urine is more diluted, making it less likely to irritate your bladder. Dark, concentrated urine can make UTI symptoms like burning or pain worse.
• Encourages frequent bathroom breaks: More water = more bathroom trips. This gives bacteria less time to hang out in your bladder and cause trouble. 

How much water should you be drinking? 

There’s no magic number for how much water you should be drinking every day since it depends on factors like your body size, activity level, and even the weather. But a good starting point? Aim for about 6 to 8 cups a day. If UTIs have been a problem for you in the past, it might be worth bumping that up a bit to help keep your urinary tract clean and bacteria-free (Mayo Clinic, 2023). 

And remember, your water intake doesn’t have to come just from a glass of water! Foods like fruits and veggies (think cucumbers, watermelon, etc.) can also help keep you hydrated. Just be careful with sugary or caffeinated drinks, since they can irritate your bladder and increase the chance of UTI symptoms. 

Actively receiving treatment for a UTI right now? 

Hydrate, hydrate, hydrate! Upping your water intake can make a huge difference. Drinking more water helps your body flush out the bacteria causing the infection and can even ease some of those annoying symptoms like burning when you pee or constantly feeling like you need to go. Keep sipping water alongside any antibiotics your doctor prescribes, and you’ll be on your way to feeling better faster. 

Signs you might not be drinking enough water 

Let’s face it, sometimes we get caught up in our day and forget to drink enough water. But your body has ways of letting you know when it needs more fluids: 

• Dark yellow or strong-smelling urine: This is a big one. Ideally, your urine should be light yellow. If it’s darker and smells strong, it’s time to reach for some water. 
• Dry mouth or throat: If your mouth feels dry or sticky, that’s your body’s way of saying it’s thirsty!
• Feeling tired or dizzy: Dehydration can leave you feeling sluggish, and in more extreme cases, it can make you dizzy. 

Noticed any of these signs? Time to step up your hydration game. 

My final thoughts 

Staying hydrated might be one of the simplest things you can do to keep UTIs at bay. Not only does drinking enough water help flush out bacteria, but it also keeps your urinary system running smoothly. If you’ve dealt with UTIs before, making sure you’re drinking enough water can help prevent future infections. So, grab that water bottle and start sipping—it’s one of the easiest ways to keep your urinary tract healthy! 

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Mayo Clinic. (2023). Urinary tract infection (UTI). 
https://www.mayoclinic.org/diseases-conditions/urinary-tract-infection/symptoms-causes/syc-20353447

National Institute of Diabetes and Digestive and Kidney Diseases. (2017). Urinary tract infections (UTIs). https://www.niddk.nih.gov/health-information/urologic-diseases/urinary-tract-infections 

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