To naturally reduce frequent urination, manage fluid intake (limit caffeine, alcohol, evening drinks), strengthen pelvic floor muscles with Kegels, train your bladder to hold urine longer, maintain a healthy weight, and avoid bladder irritants like spicy foods or artificial sweeteners, all while seeing a doctor to rule out underlying conditions like UTIs or diabetes.
For those who get up several times at night to urinate:
The following might reduce overactive bladder symptoms:
Mirabegron and vibegron
These medicines cause the bladder muscle to relax, which helps the bladder fill up with and store urine. They usually come as a tablet or capsule that you swallow once a day. Common side effects of mirabegron and vibegron can include: constipation.
Vegetables – Leafy greens, like kale, lettuce, cucumber, squash, potatoes, broccoli, carrots, celery and bell peppers. Whole grains, like oats, barley, farro, and quinoa (also a great protein).
Anticholinergic drugs treat OAB by helping the bladder muscle to relax. Common medications include oxybutynin, tolterodine and solifenacin.
The "21-second pee rule" comes from a scientific discovery that most mammals over about 3 kg (like dogs, cows, elephants) empty their bladders in roughly 21 seconds, regardless of their size, due to physics involving urethra length and gravity. For humans, this serves as a loose benchmark: urinating significantly faster (e.g., under 10 seconds) or slower (over 30 seconds) might signal holding it too long or an overactive bladder, though it's not an exact diagnosis.
You may pass urine more often than usual because of: Infection, disease, injury or irritation of the bladder. A condition that causes your body to make more urine. Changes in muscles, nerves or other tissues that affect how the bladder works.
The only over-the-counter medication approved for overactive bladder (OAB) is Oxytrol for Women (oxybutynin). It's a patch that's applied to your skin, but it should only be used by women.
If you feel the need to urinate more often, especially at night, this can be a sign of kidney disease. When the kidney's filters are damaged, it can cause an increase in the urge to urinate. Sometimes this can also be a sign of a urinary infection or enlarged prostate in men.
While prescription medications are typically the first line of defense, some supplements like L-arginine, saw palmetto, and pumpkin seed extract may help manage overactive bladder symptoms, though scientific evidence is limited.
Most people pee on average about seven to eight times per day. If you feel the need to pee more than that, or if you have to get up to pee every 30 minutes to an hour, you might be frequently urinating. But context matters. This may still be “normal” if you're drinking lots of fluids or taking certain medications.
Vitamin D
Still, some new studies have shown that a vitamin D deficiency can also be linked to urinary incontinence! Having normal vitamin D levels helps regulate the muscles in the bladder, leading to more effective management of an overactive bladder and less frequent urination.
Why It's Bladder-Friendly: Coconut water is naturally hydrating without making you pee more. It provides essential electrolytes without any of the irritants present in some other drinks so is perfect for anyone with overactive bladder.
Changing your lifestyle may help with bladder problems. Losing weight, quitting smoking, saying “no” to alcohol, choosing water instead of other drinks, and limiting drinks before bedtime can help with some bladder problems. Preventing constipation and avoiding lifting heavy objects may also help with incontinence.
Polyuria means your body is making too much urine. If you have it, you may notice that you're not only peeing more often, but peeing out larger amounts. It could mean that you're just drinking too much water and other fluids. Or it could be a sign of a medical condition, such as diabetes or kidney trouble.
Overactive Bladder. Overactive bladder is a collection of symptoms that may affect how often you pee and your urgency. Causes include abdominal trauma, infection, nerve damage, medications and certain fluids. Treatment includes changing certain behaviors, medications and nerve stimulation.
The reason your detrusor muscles contract too often may not be clear, but possible causes include: drinking too much alcohol or caffeine. not drinking enough fluids – this can cause strong, concentrated urine to collect in your bladder, which can irritate the bladder and cause symptoms of overactivity.
Cranberry juice helps fight off bladder infections, but it can be a culprit in worsening overactive bladder symptoms. The berries' acidity can irritate the bladder, and although its diuretic action helps flush out the bladder and urethra, it will also make you go more frequently.
Kegel Exercises
Kegel exercises help in strengthening the muscles of the pelvic region. They are also helpful in strengthening the urinary bladder. Therefore, they can be helpful for frequent urination, which might occur due to weakened muscles of the pelvic region.
These findings suggest that the release of inflammatory cells and mediators leads to poor bladder perfusion and an inflammatory response in bladder tissue, triggering OAB symptoms. Therefore, oral magnesium supplementation may reduce inflammatory responses and effectively alleviate symptoms in OAB patients.
An excessive volume of urination for an adult is more than 2.5 liters (about 67 fluid ounces or about 2.6 quarts) of urine per day. However, this can vary depending on how much water you drink and what your total body water is. This problem is different from needing to urinate often.
Many of the causes of frequent urination are the same in men and women, such as UTIs, medication side effects, bladder irritation, diabetes, and anxiety. But some causes of frequent urination are specific to the female reproductive system, such as: Pregnancy. Pelvic organ prolapse.