A little preparation before you exercise can help ensure a safe and comfortable workout.
Choose the Right Form of Movement
Certain activities may be more comfortable if you have an active infection.
“Light-to-moderate exercise is generally safe if UTI symptoms are mild and limited to the bladder,” says Gina Badalato, MD, a urologist and associate professor of urology at NewYork-Presbyterian/Columbia University Irving Medical Center in New York City.
If you have an active infection, she suggests lower-impact activities, such as walking or gentle yoga. Until symptoms go away, hold off on high-impact exercises, such as running and jumping, as they can increase pressure on the bladder and pelvis. Long bike rides can also cause friction and irritation.
Hydrate Strategically
Proper hydration is essential for both bladder health and exercise performance.
Drinking plenty of water can help flush the bacteria that cause UTIs out of the bladder. It can also improve endurance and help your heart and muscles work more efficiently during your workout.
Research suggests drinking about 17 to 20 ounces of water two to three hours before exercising, plus an additional eight ounces of water 20 to 30 minutes before the start of your workout.
An easy way to tell if you’re well hydrated is to look at the color of your urine. If it’s clear or pale yellow, it’s a good sign that you’re drinking enough water.
If you currently have a UTI, you may want to avoid drinking caffeine, carbonated beverages, and sugary sports drinks before exercise, as these can irritate your bladder and worsen symptoms.
Empty Your Bladder
It’s a good idea to urinate before you exercise, especially if you’re doing a long workout or high-impact activities (if you don’t currently have UTI symptoms), which can put pressure on the bladder.
Holding in your urine for too long can create an environment for UTI-causing bacteria to grow and multiply. So pee regularly, and be sure to empty your bladder fully when you go.
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