4 Things A Urologist Does Every Day For Optimal Pee Health 

Peeing may seem like a thoughtless task, but there's actually a lot that goes into maintaining adequate urinary health. Just as creating a gut health and skin care routine is valuable, there are a lot of benefits to creating a pee health routine, too.

This may seem obvious, but the first thing she does in the morning is pee. "I observe the color and quality of urination to get an idea of how hydrated or dehydrated I am," she says.  

Later on in the day, she also makes sure to go any time she feels an urgency. "Your body is built to signal to you, so when you have urgency it's a signal," she says. "If you start to ignore it, that sense of urgency will go away and at some point, you'll hold it for so long that it becomes unhealthy." 

To start her day, Simma-Chiang will drink half a cup of water (or a full cup, if the urine was darker yellow) and an iced coffee. "Coffee is definitely part of my morning routine. I need it to wake up," she says.

Coffee is both a natural diuretic and bladder stimulant, which means it can increase the urge to go. To avoid peeing too much, Simma-Chiang tries to moderate her coffee intake to one cup. But hey, we all have those days where one is not nearly enough, and that's OK. Regardless, she stops drinking coffee by noon to ensure high-quality sleep later that night. 

Staying hydrated throughout the day is a good way to maintain overall health and, as we all know, affects urine quality. "I don't overdo it with hydration by carrying a gallon water bottle," she says, "but I'll bring two 16-ounce containers, one with water and another with iced tea because I like to sip on a flavored drink during my day." 

Instead of guzzling these drinks all at once, she'll work on them gradually throughout the day. "Between patients, phone calls, and procedures—really any time I sit down—I take at least one sip of water," she says.

That said, Simma-Chiang understands this strategy may not work for people who sit all day at work, constantly near their water cups, either overhydrating or too focused on work to pause for a sip. "I'm fortunate enough to have an active job where I'm on my feet pretty much all day, but for people with sedentary jobs, I recommend getting up and walking around, going outside, or even just staring out the window instead of looking at a screen all day," she says.

Throughout the workday, Simma-Chiang is very aware of a room's temperature. "I make sure I'm in a comfortable ambient room—not too cold, not too hot—because that can also affect urination," she says. 

A room that's too hot will lead to sweating (aka fluid loss), which can dehydrate you unless you drink enough water to make up for it. And a room that's too cold? "If you're shivering, you're using up energy, creating more heat, and therefore losing more fluid," she explains. 

"When I get home, exercise is definitely important," she says. According to the American Heart Association, 30 minutes, three times a week1 is the standard recommendation for all adults. "I encourage that for all of my patients," Simma-Chiang says. The schedule is helpful for accountability but still leaves wiggle room for days you come home from work too mentally or physically exhausted to work out, she explains.

"Exercise keeps you healthy overall, and the healthier you are, the healthier your kidney and bladder will be," she explains. "It's just good for you mentally, emotionally, and physically." 

To make sure her sleep is not disrupted by a need to go to the bathroom, Simma-Chiang stops drinking water three to four hours before bed—unless of course, she's thirsty. "Anytime you feel thirsty or your throat is dry, it's a good idea to drink water."