Holding too long or going too much: 7 toilet habits an expert wants you to stop

Whether you’re off on holiday or just navigating a UK heatwave, your bladder habits may not be top of mind this summer. But holiday season – with its long journeys, disrupted routines, unfamiliar loos and hotter weather – can be a time when some of us fall into poor peeing patterns.

According to Helen Lake, a urology specialist nurse at The Urology Foundation, warmer weather and busier routines can lead to bladder mistakes. “We’re on the go, often dehydrated, and not always paying attention to when or how we go to the toilet,” she tells Yahoo UK.

Over time, these habits could strain your pelvic floor, raise your risk of infection and may make bladder control worse.

So, how should we really be going? And what habits should we leave behind this holiday season? Here are seven bladder mistakes to watch out for – and what to do instead.

1. Going ‘just in case’

Doing a quick wee before heading out might feel like smart planning, especially when you’re travelling – but if you do it too often, you could actually be doing your bladder more harm than good.

“Going too frequently – especially when your bladder isn’t full – can teach it to send ‘full’ signals earlier than necessary,” says Lake. “Over time, this can make the bladder more sensitive and lead to a pattern of urgency and needing to wee often.”

What to do: Go when your bladder feels comfortably full, not out of habit.

2. Holding it in too long

On the flip side, holding on for too long, whether it’s during a long journey or when you’re out and about, isn’t ideal either. It can stretch the bladder and strain the pelvic floor.

“Holding on too long means the pelvic floor and bladder outlet muscles stay tense for extended periods to keep urine in,” Lake explains. “If this becomes a frequent habit, it can lead to muscle fatigue or tightness, especially in people with existing weakness or pelvic floor dysfunction… making it harder to empty fully.”

What to do: Make regular toilet stops. You can use a toilet-finder app, like Flush, to find public conveniences when you’re somewhere new. If you live with a bladder condition, consider carrying a RADAR key to open disabled toilets or a ‘Just Can’t Wait’ card, which helps to quickly explain your situation.

3. Drinking too little – or too much

Hydration habits often change during summer, and can affect your bladder. Not drinking enough can make urine more concentrated and irritating to the bladder, while overloading on fluids can lead to an unsettled bladder.

“Aim for 1.5–2 litres per day, unless advised otherwise. This becomes more important with age,” explains Lake. “As you slide towards your 50s, 60s and 70s, your sense of thirst starts to blunt, so you may not feel thirsty even when you’re dehydrated.”

What to do: “Sip steadily throughout the day, especially in hot weather or when flying, to prevent dehydration and reduce infection risk. More isn’t always better,” she says. “Constantly sipping large amounts can lead to frequent urges.”

4. Snacking on the wrong things

From fizzy drinks on flights to crisps and cocktails by the pool, summer holidays often bring more bladder irritants into the mix.

“It’s wise to avoid alcohol before or during long journeys; it can irritate the bladder, act as a diuretic (making you wee more), and contribute to dehydration,” Lake says.

And it’s not just what you drink. “Salty snacks like nuts, crisps, and so on, all lead to your kidneys holding on to fluid for your cells and blood pressure,” she explains. “Your urine becomes more concentrated, which, again, can irritate the bladder.”

What to do: Choosing water and hydrating foods like fruit, instead of overly processed snacks, can help keep things in balance.

5. Hovering

Trying to avoid contact with public toilet seats might seem sensible, but hovering can cause its own issues.

“Hovering over toilets prevents the pelvic floor from fully relaxing, which can lead to incomplete bladder emptying,” Lake says. “Over time, this may increase the risk of urinary tract infection (UTI) and leave you feeling like you need to go again soon after.”

What to do: When possible, sit down fully. “Being in a rush and poor positioning on the toilet can affect how you empty your bladder. Take the time to fully empty,” she explains.

6. Forcing urine out

Pushing or bearing down to speed things up on the loo can be more harmful than you might think.

“Forcing urine out or straining puts pressure on the bladder and pelvic floor muscles,” says Lake. “It can lead to prolapse or poor bladder emptying.”

What to do: If you’re regularly pushing to wee, your muscles may not be relaxing and it’s worth speaking to a professional.

7. Wiping the wrong way

If you’re out of your usual routine, it’s easy to forget good hygiene habits. But wiping wrong can raise your risk of infection.

“Always wipe from front to back after peeing. This helps prevent the spread of bacteria from the back passage to the urethra, which can lead to UTIs,” says Lake.

What to do: Wipe front to back NOT back to front.

When should you worry about your wee?

Sometimes, what seems like a minor irritation will settle on its own. But if it doesn’t, it could be a sign of a urinary tract infection or something more.

Lake says to watch out for:

• Pain or stinging when passing urine

• A strong, persistent urge to go

• Feeling unwell, nauseous, shaky, or having a temperature

• Pain in the lower back or sides

“If any symptom doesn’t get better within the first few hours, you may need medical treatment. And if your temperature’s up, or you’re feeling shaky and unwell, that’s urgent,” Helen says. “It’s a sign the infection may have moved to the kidneys.”

If you need any help or advice, you can contact The Urology Fpoundation’s confidential UTI Information Service and Helpline on 0808 801 1108 or email nurse@theurologyfoundation.org.

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