Summertime is upon us, which allows more flexibility for travel. I talk with many patients who are either worried about road-trips because of bladder issues, or concerned their constipation situation worsening on their trip. 

So today I’m giving 5 toilet tips to help combat bladder or bowel issues on your summertime trips. 

1. Try to avoid hovering over a toilet — make a toilet paper nest instead! Hovering doesn’t allow your pelvic floor muscles to relax, therefore your bladder doesn’t empty completely. This can lead to increased urinary frequency, which is annoying on road-trips. 

2. Keep your water intake up as best you can. Other fluid consumption often increases during travel, which can lead to bladder irritation. Keeping your water intake up dilutes the irritant in your bladder. I recommend shooting for 60-80 ounces per day, unless you’re breastfeeding or sweating excessively then increase by 20 ounces for each. 

3. Invest in a travel Squatty potty or get creative with a trashcan or similar object to go under your feet for bowel movements. A deep squat is the natural pooping position, which allows your muscles to relax and rectum to straighten. Consequently, most people experience more complete emptying with this position. Bonus— emptying your bowels also takes pressure off of your bladder leading to less bladder symptoms! 

4. Find fiber where you can! This often decreases on vacation, which can lead to more constipation. I try to get my fiber in with breakfast. In general I recommend 25-35g/day, but on vacation we do our best! My favorites include oatmeal, avocado, fruits and vegetables, and beans. 

5. Lastly, if constipation is something you struggle with regularly consider talking with your healthcare provider about adding magnesium citrate to your supplement regimen. It works wonders!  

If you’re traveling this summer, I hope you have the best and most rejuvenating time. If bladder and bowel issues are something you regularly struggle with, I hope this list helps. 

If you’d like to find lasting relief from those symptoms, we’d love to help you! Give us a call or shoot us an email to schedule an appointment. Call— 903-962-2600/email hello@txpelvichealth.com.