Simple daily habits to prevent UTIs (and why they actually work)

Written by Daryl Dawson, RN

If you’ve ever had a urinary tract infection (UTI), you know that they can sneak up on you and cause a lot of discomfort, but here’s the good news: there are easy, everyday habits you can adopt to help prevent them! A few tweaks to your daily routine, plus a little extra attention to hygiene, can make a world of difference for your urinary health. Here’s everything you need to know.

What exactly causes a UTI?

UTIs happen when bacteria (usually from the skin or digestive system) get into the urinary tract, which includes your bladder, urethra, and even your kidneys. If left untreated, the infection can become serious, especially if it reaches the kidneys. But the real key to keeping UTIs at bay? Stopping those bacteria from ever entering your urinary tract in the first place!

Prevent UTIs with these easy, everyday habits

Here are some practical, no-fuss tips that you can start using right now to lower your risk:

Stay hydrated: Drinking plenty of water is a simple but effective way to flush out bacteria before they can cause problems. Aim for 6 to 8 glasses of water a day, but don’t be shy—drink whenever you’re thirsty! (Mayo Clinic, 2023).
Don’t wait to pee: Holding it in is a big no-no. The longer urine sits in your bladder, the more time bacteria have to multiply. When you gotta go, go!
Wipe front to back: This is a biggie, especially for women. Always wipe from front to back after using the bathroom to prevent bacteria from the anal area from reaching your urethra.
Urinate after intercourse: Yep, sex can introduce bacteria into the urinary tract. A quick trip to the bathroom after intimate moments can help flush out any unwanted bacteria (NIDDK, 2017).
Go for breathable underwear: Cotton is your best friend! It’s breathable and keeps moisture away from your skin. Tight clothes (looking at you, skinny jeans) can trap heat and moisture, giving bacteria the perfect breeding ground.

Keeping it clean: Personal hygiene tips

Keeping your personal hygiene game strong is a major part of UTI prevention. Here’s how you can keep your urinary tract in top shape:

Choose a shower over a bath: Baths can be a bacterial breeding ground, especially if they’re filled with soap. Stick to showers to keep things clean.
Skip the harsh products: Scented soaps, douches, or powders can irritate your urethra and mess with your body’s natural bacterial balance. Stick to gentle, unscented options to keep everything happy and healthy.
Change out of wet clothes ASAP: After a workout or swim, don’t hang out in those damp clothes for too long. Wet, sweaty clothes are bacteria’s dream.

Know the signs: How to spot a UTI

Even with the best prevention, a UTI can still happen. The quicker you recognize the symptoms, the sooner you can get treatment and avoid complications. Watch out for:

Burning sensation when you pee
Constant urge to pee, even when not much comes out
Cloudy, dark, or funky-smelling urine
Pain or pressure in your lower abdomen

If any of these symptoms sound familiar, head to your healthcare provider. UTIs are usually treated with antibiotics, and catching them early can stop the infection from spreading.

My final thoughts

UTI prevention doesn’t have to be complicated. It’s all about staying hydrated, practicing good bathroom habits, and being mindful of your personal care. By making these small changes to your daily routine, you can drastically reduce your risk of infection and keep your urinary tract healthy and happy. Your body will thank you!

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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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