Tip of the Week: Water Intake & Your Pelvic Health
Did you know that drinking water can be incredibly powerful? When it comes to pelvic health problems and optimizing pelvic health, drinking adequate fluid can be a key component.
Why does water matter that much?
Adequate hydration is incredibly important for our bodies. It helps us prevent infection, deliver nutrients to cells throughout our body, optimize organ function, regulate body temperature and control electrolyte balance.
For the bladder, adequate hydration allows us to have a dilute urine-- This can ease symptoms of urinary urgency and reduce bladder leakage.
For the bowels, fluid is incredibly important. The colon recycles around 70% of the fluid within it, thus, adequate hydration allows for increased water within the stool, improving stool consistency (super important for constipation).
How Water Affects Your Pelvic Health
But, did you know fluid intake can have some other unique contributors to pelvic health, chronic pain, and more? Check this out...
This 2021 study found that in individuals experiencing painful periods, increasing water intake led to decreased duration of menstrual bleeding, decreased overall pain intensity, and decreased use of pain-killer medication.
This 2020 study looking at fluid intake in those dealing with migraine headaches, found that those consuming more water thad decreased headache frequency, duration, pain severity and disability.
This 2016 study found that less water intake was associated with increased rates of chronic pelvic pain/chronic prostatitis in men, as well as increased severity of pain.
So, let's talk details... how much water do we need? Well, this is the tricky part. There really is not clear evidence indicating a specific recommended fluid intake for any person. The US National Academies of Sciences, Engineering and Medicine estimates an adequate fluid intake would include around 11.5 cups per day for women and 15.5 cups per day for men. Note: this estimate includes all fluid-- from water, other beverages and from foods (and foods can contain a good amount of fluid. Juicy fruits usually count for 1/2 c. of fluid per cup. Soups, yogurts, ice cream, and more can also contain significant fluid. Generally, foods account for about 20% of fluid intake)
I generally tell people to start by aiming toward around half of their body weight in ounces per day, then decreasing or increasing based on how they feel and what they notice.
Finding Your Fluid Goal
The reality, however, is that fluid needs likely vary related to several different factors~ temperature, activity level, lactation status, body size, and more! So, how do you find the right fluid amount for you? Try this!
Start by taking a true look at how much fluid you are drinking on average. How do you feel with this volume? What does your urine look like? Is it a dilute, very pale yellow? How are your bowels? Are they soft, formed and easy to empty? Are you thirsty often?
Generally, if your urine is clear to pale yellow, you rarely feel thirsty, and you feel as though you are drinking water regularly throughout the day and with meals (likely getting close-ish to the goals mentioned above), eating fresh fruits and vegetables regularly, you are likely well-hydrated.
If this is not your story, or if you have some symptoms discussed above and think fluid intake might be playing a role...consider increasing your fluid volume slowly, over time, aiming toward volumes closer to those mentioned above, and see how you feel and what you notice with your body.
Know that how you drink fluid can be very important as well! Sipping water vs. gulping large volumes has been shown to lead to increased water absorption and less total urine output. Check out this post on this topic by my colleague (and PelviCon partner), Nicole Cozean.
I hope this is helpful for you as you navigate your pelvic health journey! As always, we're here for you... feel free to connect with us if you have any questions or if there is any way we can support you along the way!
Weekly Tips Pelvic Health Tips By Dr. Jessica Reale PT, DPT, WCS