How do you improve bladder capacity?

Improving bladder capacity involves training your bladder to hold urine for a longer period of time. Here are some tips to help increase your bladder capacity:

bladder training exercises (for example, gradually increasing the time between bathroom trips)

relaxation techniques (such as deep breathing or yoga)

diet modifications (avoiding certain foods and drinks that may irritate the bladder, such as caffeine and alcohol)

medication (in some cases, medication can be prescribed to reduce bladder spasms and increase capacity)

Pelvic floor muscle exercises: These exercises, also known as Kegels, can help strengthen your pelvic floor muscles, which can improve your bladder control and capacity. To perform Kegels, simply contract your pelvic floor muscles as if you are trying to stop the flow of urine. Hold the contraction for a few seconds, then relax. Repeat this exercise 10-15 times, three times a day.

Timed voiding: This involves going to the bathroom on a schedule, even if you don't feel the need to urinate. Start by going to the bathroom every 1-2 hours and gradually increase the time between bathroom trips as you're able to hold your urine for longer periods of time.

Bladder retraining: This involves training your bladder to hold more urine by gradually increasing the amount of time you wait before going to the bathroom. Start by waiting a few minutes longer each time you feel the need to urinate, and gradually increase the time by 5-10 minutes each day.

Drink plenty of fluids: Staying hydrated is important for overall health, including bladder health. Drinking plenty of fluids, especially water, can help to dilute your urine and make it less irritating to your bladder, which can help improve your bladder capacity.

Avoid caffeine and alcohol: Caffeine and alcohol can irritate the bladder and increase the frequency of urination. Limiting your intake of these beverages can help improve bladder capacity.

If you are unable to improve your bladder capacity on your own, talk to your doctor. There may be an underlying medical condition, such as a urinary tract infection or an overactive bladder, that requires treatment.