Smart Choices. Simple Steps.®


To improve your symptoms, replace old habits with new, healthy ones. How? Start by changing just one thing.


Drink the right amount of fluids.


Drinking too much liquid can make you urinate more often. And drinking too little can make your urine too concentrated, which can irritate your bladder.


Each morning, fill a measurable water bottle to track how much you are drinking. Aim for about 64 ounces (8 cups) of fluids a day. If your urine is colorless or slightly yellow, you’re drinking enough fluids.


Say “no” to leak triggers.


Certain foods and drinks (like alcohol and drinks with caffeine) can irritate your bladder and cause you to urinate more often.


Find out what triggers leaks for you and avoid these items. For a complete list and a tracker, visit


HealthyAdvice.com/FoodLinks. Lose extra weight.


Being overweight puts more pressure on your bladder and weakens your pelvic muscles. This can cause leaks or make them worse.


Keep tempting, unhealthy foods out of the house. You’re less likely to eat them if you don’t have them nearby.


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