{"id":1348,"date":"2016-11-07T00:00:00","date_gmt":"2016-11-07T07:00:00","guid":{"rendered":"https:\/\/www.vailhealth.org\/tips-to-retrain-your-bladder\/"},"modified":"2016-11-07T00:00:00","modified_gmt":"2016-11-07T07:00:00","slug":"tips-to-retrain-your-bladder","status":"publish","type":"post","link":"https:\/\/www.vailhealth.org\/es\/news\/tips-to-retrain-your-bladder\/","title":{"rendered":"Consejos para reentrenar tu vejiga"},"content":{"rendered":"

So we ended last month’s column talking about getting control over your bladder and improving its ability to hold larger (or normal!) amounts of urine. As we continue to discuss disciplining your bladder keep the following tips in mind:<\/p>\n\n\n

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  1. Even with a well-disciplined bladder you will need to pee at some point. This is normal and healthy and good. What goes in must come out\u0097in fairly similar proportions which means if you drink an entire liter of fluid in one sitting don’t expect to be able to go eight hours before emptying your bladder!<\/li>\n\n\n
  2. The goal is NOT to pee “as little as possible.” The goal is function\u0097to have your bladder hold your urine long enough that you can participate in life! It is normal to pee up to 7 to 10 times per day (depending on how much you drink) and if you are over 60 to get up at least once at night.<\/li>\n\n\n
  3. You may have to make some changes in how you do things. If you keep doing what you’ve always done expect what has always happened. Doing Kegels and working on mind-over-matter works but you have to actually do it!<\/li>\n\n<\/ol>\n\n\n

    KEEPING A BLADDER DIARY<\/strong>
    Last month we also talked about keeping a bladder diary. We do this for two reasons. First is to find out what things are irritating your bladder and cut down cut out or dilute them. Second is to calculate roughly how much you are taking in versus putting out.<\/p>\n\n\n

    Normal bladder volume capacity varies from 300-600 mL (about 1 to 2.5 cups) depending on whom you talk to…and who you are! A diary can help you answer the question \u0093Do I really need to pee right now?\u0094 <\/p>\n\n\n

    TIPS TO HELP YOU REGAIN BLADDER CONTROL<\/strong>
    If you have had only \u00bd cup of water in the past four hours and been to the bathroom five times the answer is probably \u0093no!” If the answer is \u0093no\u0094 but your bladder is still telling you that you really really need to go right now here are some things that can help:<\/p>\n\n\n