When urinating hurts, we want to avoid it as much as possible. But the answer is NOT drinking less water. In fact, aside from dehydration, drinking too little water can result in more acidic urine and more pain. So even if it seems counterintuitive, finding ways to drink more water can actually result in happier IC bladders. And that’s something we all want!
ICers aren’t alone in our quest to drink more water. The U.S. National Academies of Sciences, Engineering and Medicine has determined that men need 15.5 cups (3.7 liters) and women 11.5 cups (2.7 liters) of fluid a day. Only 20% of that fluid comes from food, meaning 80% should come from liquids. That breaks down to about 12.5 cups for men and 9 cups for women each day.(1)
Knowing we need to drink more water and making it happen are two different things. But drinking water doesn’t have to be laborious and miserable. Sometimes just a few small changes or strategies can make a difference.
Pick the right water.
I’ve heard many discussions through my years in the IC community about what water is best for IC bladders. Some patients swear by only bottled water of a specific brand. Others say certain bottled waters make their symptoms worse. According to the ICN Food List, the water that is usually bladder friendly is tap or bottled. Essence waters without sweeteners, coloring or artificial flavorings are considered worth trying. And water that is carbonated, “sparkling,” vitamin, flavored and/or heavily filtered is categorized as something to avoid.
If you aren’t sure what water works for you, then you can try doing a water elimination diet of sorts. Drink only one specific water for a week or two and track your symptoms. Repeat with different types of water as many times as needed and figure out what works best for you. Personally, I haven’t had an issue with any kind of bottled or tap water making my bladder symptoms worse. Most of the time, I drink the tap water at my home because it’s readily available and, frankly, cheaper. (Plus using my preferred water cups means less plastic waste from water bottles.)
For more about water, check out this post from Bev Laumann.
Keep your water cold.
I love cold water. I’m much more inclined to drink water when it’s icy cold rather than room temperature or hotter. For years I kept a plastic water bottle in the fridge and enjoyed it while it was cold, then tolerated it when it warmed up. But about 10 years ago, I discovered the joy of insulated tumbler cups. It was a game changer for my water intake! Now I fill one up each morning with lots of ice and water then keep refilling it throughout the day. These days, stainless steel insulated cups are pretty much everywhere, so they are an easy and relatively inexpensive way to keep water cold and more desirable.
Carry water with you.
Get in the habit of taking water with you wherever you go. I grab my tumbler cup as I’m headed out the door or even moving between rooms in my house. It’s become second nature to me, so I always have it on hand. You will drink more water if you have it around and accessible. If you’re worried about spilling your water, then opt for a reusable bottle with a leakproof (or at least leak-resistant) lid. (I pack this water bottle in my daughter’s lunch sideways each day, and it doesn’t leak.)
Set a water goal.
Setting specific goals increases your chance at success. So instead of just making your goal to drink more water, get specific. For example, your goal might be to drink 6 cups (1.4 liters) per day to start with. Or your goal could be to drink one cup of water per hour. Keep track of your water consumption and challenge yourself to increase your goal until you get where you want to be.(2)
Use your phone.
Set reminders on your phone throughout the day to refill and/or drink water to keep on track with reaching your goals.(2) You can also install a free water tracker app on your phone or print one out to help you track your water consumption and stay motivated to keep drinking more water.
Eat your water.
Some foods are both IC friendly and high in water content. They can help you get more fluids into your body as well. Make some of the following “usually bladder friendly” foods with a high water content part of your usual diet to increase your water consumption:
- Lettuce: 96% water
- Celery: 95% water
- Zucchini: 95% water
- Cabbage: 92% water
Make yourself thirsty.
Some foods make us thirsty. For example, if I snack on a handful of pretzel twists, I’m going to want something to drink. So if you are really having trouble staying motivated to drink more water, consider choosing some foods that will make you want to drink more water.(3)
Add some flavor.
Even with an IC bladder, you don’t have to drink only plain water. Consider adding some IC friendly flavoring to stay motivated to drink more water. Infuse your water with IC friendly fruits or veggies like cucumber or blueberries. Try an IC friendly hot drink to get your water intake up. IC friendly teas can also be a great way to get more water and more flavor.
Include water in your routines.
If you make drinking water part of your usual routines, then it will quickly become habit. For example, I fill up my stainless steel insulated tumbler each morning right after I finish getting ready for the day. You can tie drinking water into anything like after you go to the bathroom, after you brush your teeth or in the car on the way to work.(4) Find what works for you!
Buddy up.
Find a friend who also wants to drink more water and keep each other accountable and motivated. Because almost everyone needs to increase water intake, you don’t have to find an IC buddy to work with. You can make it a competition to see who drinks more water during the day or reaches his or her goal quickest. Or you can just encourage each other and track your progress together.(4)
References:
- Mayo Clinic Staff. Water: How Much Should You Drink Every Day?. Mayo Clinic. Oct. 14, 2020.
- Healthline. 12 Simple Ways to Drink More Water.
- Cruel J, et. al. 22 Easy Ways to Drink More Water Every Day. Self. Jan. 3, 2019.
- Reiland L. Tips for Drinking More Water. Mayo Clinic. July 21, 2021.
