• Bonnie

Let's talk about Pee!

Let's talk about Pee - Part 1 (Color)


Alright, let's break it down and understand how our body makes pee first....


We drink water! It travels from our mouth to our esophagus, to our stomach. After around 5 minutes it's absorbed into our bloodstream for absorbing shock in our joints, absorbing shock in our brain (floats in water), washes things out, washes things in, and helps keep muscles plump.


Water circulates throughout the body, which blood circulates to our kidneys. Kidneys in our low back. Kidneys filter blood and create waste, waste turns into pee. From the kidneys it travels through ureters into bladder, which sits behind our pubic bone, fills over 2-4 hours, when it's ready to go it then flows down a tube called urethra, and our pelvic floor muscles will hold it back until our brain gets a signal that we're actually sitting on/standing in front of a toilet, then the pelvic floor muscles will release.


It has been shown that anatomical males can hold between 13-20 ounces, and anatomical females can hold between 10-20 ounces of urine in their bladders.


When we take a look at the color of our urine and what it could mean:


- Dark colored urine can mean we are dehydrated or have too much sugar in the urine. Drink up your water and you may need to assess what you're currently eating/drinking for the intake of sugar.


- Clear urine is not a good thing (This is something new to me! I used to always try to achieve urine, but in recent studies and during my research, this has been brought to my attention). This could mean you're continually overhydrated or you're not absorbing what you're taking in; we need minerals to help the kidney process things. Magnesium, potassium, sodium and chloride, so up your salt and/or take electrolytes.


- Neon yellow is an excess of Vitamin B (probably taking a vitamin B) and this is okay.


Our perfect color for urine - 'post it' note yellow. not too dark, not too light - just right!


Have any questions on this? Contact us today.

Frequent urination can mean a few different things. It could mean how much you pee throughout the day, how quickly you pee after drinking liquids, or how much you pee at night. The reasons for this could be pretty simple or more concerning - it is dependent upon how often, when and if you have other symptoms present. The biggest thing I hear from clients is waking up to pee in the middle of the night. One time a night isn't terrible, but if you find yourself waking more than once, that tells me a few changes might need to be made. Does this sound like you?! A few examples of what I have come across are, backloading your water intake (i.e. drinking lots of water at night) - that is just asking for bathroom visits throughout the night. Alcohol and caffeine both are diuretics. They could also be irritating the bladder, along with acidic fruits or sweeteners (aspartame). Having a high carb meal before bedtime (100g+ of carbs) causes high glucose in the blood, diuretic medications, blood pressure medications (try taking in the morning instead of at night), or constipation. A few other more concerning reasons could be sleep apnea; this causes us to consistently wake in the night, thus telling the brain we're awake and it's time to pee. Diabetes (or pre-diabetic), having higher glucose in your urine. A few other neurological disorders that cause frequent nighttime urination are ones that affect the autonomic systems, such as, MS, Parkinson's, ALS. If you are ever concerned, or think you might fall under this bracket, trying some simple changes to your lifestyle may help. However, if you do not see a change, or feel it might be a concern, consult a doctor or specialist. Need help making those simple changes? Reach out to a coach today.

Let's talk about Pee - Part 3 (Pelvic Floor or Bladder dysfunction)


There are a few reasons why we would have pelvic floor or bladder dysfunction, and it does not matter if you are a female or male - it can be for either or.

The first that everyone goes to is, post-pregnancy, and thinking it is normal to pee or have leakage when we do anything dynamic, or maybe even sneeze or laugh too hard! One of the biggest misconceptions after having a baby is that "it just comes with the territory" to pee or have leakage; as if it's a badge of honour. I'm here to tell you that no, it's actually not part of the territory and doesn't have to be a "thing" you live with.


It also isn't considered "normal" if after you're done peeing and put your 'stuff' away that you find leakage in your underwear later on, whether this is just from normal movement, exercise or sneezing/coughing. On the other hand, feeling like you have a UTI, straining to go to the bathroom or burning when you pee is also not normal.

A few reasons why you are experiencing leakage, it could be your pelvic floor or bladder is weak, such as, pregnancy; lots of strain on the pelvic floor and shift of organs, hysterectomy; partial to full removal you lose the structural support, menopausal or pre-menopausal women, their hormones are changing, prostate cancer; hormone change.

A few reasons why you may be experiencing UTI's, straining to urinate or burning, menopausal or menopausal women are more susceptible to UTI's, as well, tight muscles in athletes may mimic symptoms of a UTI - giving a false sense of urgency.

What can you do about these issues or how do you know if you have an issue?


I am all about Prehab, when you can!


Hysterectomy or Birthing a baby or prostate surgery

- better bladder health (proper hydration + 2-4 hours for bladder to fill (to teach proper habits)

- work with a Pelvic Floor Specialist

- get to know your anatomy

- butt workouts (focusing on the deep muscles, glute med, piriformis, obturator internus)

- core workouts (organs ligaments are attached to our core) will help support our organs


And even more important, Rehab!


Depending on which of the above, a few similar movements

- working with a specialist

- being patient and not pushing your body as you went through a HUGE change

- diaphragmatic breathing exercises

- pelvic floor exercises

- pelvic floor releasing

- glute workouts

- core workouts (when you've been cleared by a doctor, have no diastasis recti or coning. We recommend no earlier than 8 weeks post for oblique and transversus abdominis {side}, and possibly more for rectus abdominis {frontal})


Kegels are not the solution. Learning how to relax the pelvic floor is needed! Taking a huge diaphragmatic breath and/or a vaginal/penis/anal breath. Learning how to turn on your pelvic floor and how to turn it off is important.


Again, it doesn't matter if you are male or female - everyone has a pelvic floor and can experience dysfunction.


We are currently working with local Pelvic Floor Specialists to create a guide for any of our members (or non-members) who are interested in learning how to prehab or correct dysfunctions that are coming up.


If you are interested in knowing more, working with us on your pre or rehab, have any questions, or would like to be referred to a specialist in the area - please contact us!


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