Urinary tract infections (UTIs) are not unusual. About 60% of people assigned female at birth (AFAB) and 12% of people assigned male at birth (AMAB) — yes, males can get them — will have at least one UTI in their lifetime.
But just because UTIs are common and treatable does not make them less concerning. When left untreated, a UTI can be life-threatening. It can lead to a bladder infection, kidney infection, sepsis, and ultimately, organ failure.
The good news is that you can reduce your risk of UTIs with preventive action. A few simple practices can help you maintain a clear urinary tract and problem-free peeing.
What causes a urinary tract infection?
UTIs occur when harmful bacteria — typically coming from your skin or rectum — get into any part of the urinary tract, which includes:
- Urethra, the tube that carries urine out of your body
- Bladder, the organ that stores urine
- Kidneys, which remove water and waste from your blood to create urine
People AFAB are more likely to develop a UTI because it’s easier for bacteria to enter their urethra — a female urethra is shorter and much closer to the rectum than a male urethra. The risk of UTI increases for people AMAB if there is a structural issue in the urinary tract, such as an enlarged prostate. Structural issues may trap urine in the urinary tract, creating an environment where bacteria can grow and trigger an infection.
How to prevent a UTI
It’s good for everyone to avoid UTIs, but it’s essential for pregnant people. The bacterial infection that can result is dangerous during pregnancy. Left untreated, it poses health issues for you and can lead to preterm birth and low birth weight.
Take the following steps to reduce your risk of UTI:
1. Hydrate
Drinking enough water helps prevent UTIs in two ways:
- Dilutes harmful bacteria in your urinary tract
- Flushes the urinary tract of bacteria
A study of more than 100 people AFAB with recurrent UTIs found that increasing daily fluid intake over a 12-month period reduced infection recurrence by nearly 50% compared to participants who did not increase their fluids.
Not sure you’re getting enough? Your urine should be very pale yellow. If it’s darker than that, you’re likely not hydrating as much as you should.
2. Prioritize good hygiene
Eliminating your urinary tract’s exposure to harmful bacteria is critical for preventing UTIs. The bacteria that cause a UTI often come from stool and your rectum. Wiping and cleaning correctly can significantly reduce the risk of UTI — especially for people AFAB. Clean and wipe your genitals from front to back, never wiping twice with the same tissue.
Other good hygiene practices that help prevent UTIs include:
- Avoid long baths in favor of showers because skin bacteria can contaminate bath water and get into your urethra.
- Use tampons instead of sanitary pads to keep the bladder opening drier and reduce the risk of bacterial growth.
3. Urinate often
Holding urine — and ignoring the urge to go — increases your risk for many health issues, including UTI. Leaving urine to sit in your bladder creates a breeding ground for harmful bacteria.
Additionally, not emptying your bladder often enough can weaken it. Eventually, your bladder may not fully empty, and the remaining urine can encourage bacteria growth.
4. Choose your underwear wisely
Underwear that is tight or made of non-breathable material can cause you to sweat and accumulate moisture near your genitals. That moist environment is perfect for bacteria.
Choose cotton underwear that isn’t too tight. If you find yourself sweating down there, you may need to choose different underwear.
5. Pee after sex
Sex does not cause UTIs. But having sex can increase your risk of developing a UTI.
During sex, bacteria in the genital and anal region are more likely to enter your urethra and urinary tract. Urinating after sexual intercourse helps to flush out the urinary tract and any bacteria that might be there.
Other ways to reduce UTI risk associated with sex include:
- Avoid spermicidal jelly, which also kills the good bacteria in the genital area.
- Drink an extra glass or two of water after sex to dilute any bacteria that gets into your urinary tract.
- Shower before sex to reduce the bacteria on your skin.
- Wear a condom, which can protect the male urethra opening.
6. Take probiotics
Probiotics add good bacteria to your body. The more good bacteria you have, the less likely harmful bacteria can grow.
Your primary care physician can recommend a good probiotic. You can also eat probiotic-containing foods, such as:
- Fermented products, including miso soup, pickles and apple cider vinegar
- Yogurt containing “live and active cultures”
7. Use vaginal estrogen
It’s common for postmenopausal people to experience recurrent UTIs. After menopause, estrogen levels drop, which throws off the balance of bacteria in your vagina and bladder. Low estrogen levels can also leave vaginal tissue thinner and drier, making it less equipped to prevent bacteria from entering the urethra.
Vaginal estrogen helps to restore the elasticity of vaginal tissue and helps keep your vaginal microbiome healthy and full of good bacteria. A healthier vagina creates an unwelcome environment for the harmful bacteria that can cause a UTI.
How to know if you have a UTI
While preventive action can reduce your risk of UTI, it is not foolproof. Listen to your body because early treatment of a UTI is critical.
You may have developed a UTI if you notice common symptoms, such as:
- Bloody urine
- Burning, stinging or pain when urinating
- Cramping, pressure or heavy aching in the lower abdomen
- Frequent urination
- Strong urge to urinate with an empty bladder
Your physician will consider your symptoms, conduct a physical exam and possibly order a urine test.
What to do if you have a UTI
If your physician diagnoses a UTI, you can help your treatment by:
- Drinking more water to encourage more urination
- Going to the bathroom every two to three hours to flush out your bladder
- Taking the prescribed antibiotic completely to ensure the infection is gone
If you get UTIs frequently, work with your primary care physician to create a more aggressive prevention plan. They may recommend preventive medication or antibiotics to help your bladder heal while restoring a healthy bacterial environment.
