Female Bladder Capacity By Age: How Bladder Control Changes As We Age

As women, our bodies go through many changes throughout our lives, and our bladder health is no exception. It's something we might not think about much when things are working well, but when they're not, it can really impact our day-to-day lives.

In this article, we'll guide you through how your bladder capacity typically changes from your 20s right through to your more mature years, offering insights into what's "normal" and when it might be a good idea to chat with your GP or a pelvic floor physiotherapist.

Understanding Female Bladder Capacity By Age

Like many aspects of our bodies, bladder capacity and control naturally shift with age. It’s important to note that bladder capacity can vary widely between individuals. Factors such as hydration status, medications, neurological function, pelvic floor integrity, and coexisting health conditions can all influence how much urine the bladder can hold or how often you feel the need to go.

Additionally, functional bladder capacity (how much urine you can comfortably hold before needing to urinate) may decline over time, even if the actual anatomical capacity remains the same. This is often due to increased bladder sensitivity which can occur in conditions like overactive bladder (OAB) or interstitial cystitis).

Here’s a general idea of what you can expect:

20s and 30s

In younger women, a healthy adult bladder can comfortably hold around 400 to 600 millilitres of urine (roughly the size of a pint glass). Most women in this age bracket can easily go several hours between trips to the bathroom without any trouble.

If you’re drinking plenty of fluids, popping to the loo every 3 to 4 hours is normal. If you do experience problems with your bladder however you are not alone, many younger women may experience overactive bladder, UTIs or other concerns.

40s and 50s

As we move into our 40s and 50s, hormonal changes can start to take a toll on our bladder function. It's during this time that oestrogen levels start to dip, which may lead to a slight decrease in bladder elasticity and capacity. However, in most instances, your bladder will still be able to hold about 400 to 600 millilitres of urine.

While your anatomical capacity generally remains around the same, you may notice that you need to pee a little more frequently or experience occasional urgency, though.

60s+

In your 60s and beyond, it's normal for your bladder’s capacity to be a bit lower, holding between 300 and 400 millilitres of pee. This is partly due to age-related changes in bladder muscle tone and pelvic floor strength, which can lead to more frequent trips to the bathroom or minor leakage, especially when sneezing, laughing, or coughing. But bear in mind, you may also notice symptoms like these at a younger age after childbirth or during perimenopause.

As you enter your 60s, functional bladder capacity may be reduced even if the bladder itself can still stretch to larger volumes, especially in the presence of chronic bladder conditions or increased sensitivity.

Muscle tone around the bladder and pelvic floor may over time, which might lead to more frequent trips to the bathroom or occasional leaks, especially when you cough or laugh (known as stress incontinence). It's after 60 that urinary incontinence may become more common but it can happen at younger ages too

Factors that Affect Bladder Health in Women

Now that we've covered how your bladder changes as you age, let's look at a few of the factors that could impact your overall bladder health as a woman.

Please remember that if you experience leaks or overactive bladder at a younger age then this is still very common.

Hormonal changes

Oestrogen plays a big role in maintaining the lining of the bladder and the strength of the surrounding muscles. During perimenopause and menopause, declining oestrogen levels can lead to increased urgency, frequency or even bladder leaks.

Pregnancy and childbirth

Pregnancy puts extra pressure on your pelvic floor and bladder muscles. Additionally, childbirth can weaken these muscles, affecting bladder control later in life. A complicated vaginal birth can impact your bladder even further.

Pelvic floor muscle strength

Your pelvic floor muscles support the bladder, bowel and uterus. If these muscles weaken due to age or life events like pregnancy, it can affect bladder control. This is where those Kegel exercises can really come in handy.

Fluid intake

Surprisingly, not drinking enough water can irritate your bladder and make you want to use the bathroom more often. Caffeinated, alcoholic and fizzy drinks are also known bladder irritants.

Body weight

Carrying extra weight can put additional pressure on the bladder and pelvic floor, which increases the risk of stress urinary incontinence. This can lead to leaks when coughing, sneezing or laughing.

Lifestyle and habits

Smoking, not getting enough exercise and consuming a diet high in bladder irritants - like artificial sweeteners, acidic fruits or spicy foods can contribute to bladder problems over time.

Urinary tract infections (UTIs)

Women are more prone to UTIs due to their shorter urethra. Unfortunately, frequent infections can irritate your bladder and sometimes affect how it functions. The result is often an ongoing urgency to pee or general discomfort.

Medical conditions

Conditions like diabetes, multiple sclerosis or neurological disorders can affect the nerves that control the bladder and overall urinary system, leading to changes in bladder sensation and control.

Stress and anxiety

If you struggle with stress and anxiety, it can make your bladder symptoms feel worse. The knock-on effect is that it also creates a cycle where concerns about bladder control make the issue feel more urgent than it really is.

When to Seek Help

While the occasional urgent need to pee or odd leak can be a normal part of life, persistent bladder problems shouldn't be brushed aside or ignored.

Here are some signs that you may need to consult with your GP about potential bladder problems:

• You find yourself planning your day around toilet stops.

• You’re waking up several times at night to pass urine.

• Emptying your bladder completely is not as easy as it once was.

• You’re experiencing sudden urges to urinate that are hard to control.

• Pain or burning when you pee has become a common occurrence.

Your first port of call is usually your GP, who can assess your symptoms and refer you to a specialist if needed.

You could also consider working with a women’s health physiotherapist, who can help you with tailored pelvic floor exercises, bladder training techniques and lifestyle advice.

Remember, bladder issues are extremely common, and you’re certainly not alone. Addressing any issues early on can boost your quality of life and help you feel more confident and in control again.

Even if you find yourself living with urinary incontinence, there are a number of helpful products available that can make your day-to-day life easier to manage. For instance, at Jude, we've created a special range of Incontinence Pads, Liners and Pants to help keep you comfortable and dry throughout the day.

Simple Tips for Maintaining Healthy Bladder Function

If you want to start taking steps to increase the overall health of your bladder, there are a few healthy habits you can adopt that will make a notable difference.

• Keep up your water intake: It’s not always easy to drink enough water, but aim for 6–8 glasses a day. Just keep in mind that drinking too much water is going to make you want to pee more often, too.

• Work that pelvic floor: With regular pelvic floor exercises, you can strengthen your bladder-supporting muscles. Even 5 minutes a day makes a difference. You should consult with a pelvic floor physiotherapist before starting these ,and afterwards you could also download a handy Kegel exercise app on your phone that will send you gentle daily reminders.

• Steer clear of bladder irritants: Pay attention to whether you experience more bladder concerns when you drink coffee and alcohol or eat spicy foods, as these could be irritating your bladder.

• Go when you need to: Don’t delay bathroom trips if you can help it, as it can stretch and weaken your bladder over time. When you hold in your pee, your bladder works harder, and it increases your risk of developing a UTI.

• Support your health with Jude supplements: Jude's Bladder Health Supplements contain ingredients such as pumpkin seed extract and soy phytoestrogen and are specially designed to boost bladder health.

• Avoid constipation: Regular bouts of constipation can weaken your bladder without you even realising it. By eating plenty of fibre, you can avoid any strain that could be putting excess pressure on your bladder.

• Prioritise your health: Any changes you can make to maintain a healthy weight can go a long way in keeping your bladder healthy. Changing up your diet, getting regular exercise (even if it's just a few brisk walks) and reducing your alcohol intake can all make a difference.

FAQs

How can I tell if I have an overactive bladder?

You might have an overactive bladder if you often feel a sudden, strong urge to urinate that's hard to control, even when your bladder isn’t very full. Other common signs include needing to pee more than 8 times a day, waking up more than once at night to urinate (nocturia) and sometimes experiencing leaks before you reach the toilet.

If you notice these symptoms, chat with your GP for advice and support.

Can urinary tract infections impact bladder health?

Yes, urinary tract infections (UTIs) can impact bladder health. They can irritate and inflame the bladder lining and cause symptoms like urgency, frequent urination and discomfort. If you experience UTIs often, they could weaken your bladder function over time.

Getting the right treatment and taking steps to prevent infections can help protect your bladder health in the long run.

How effective are pelvic floor muscle exercises?

Pelvic floor muscle exercises are very effective for improving bladder control and reducing leaks in some people. After consulting with a pelvic floor physiotherapist, and with regular practice, you can notice a real difference within a few weeks to a few months. Stronger pelvic floor muscles help support your bladder better, making it easier to manage that urgent need-to-go feeling and prevent leakage.

Wrapping Up

Bladder changes can occur as we age, but it's nothing to be feared. By taking steps to support your pelvic muscles, practising better bladder habits and making a few simple lifestyle changes, you can keep your bladder healthier for longer.

If you are concerned about the symptoms you're experiencing, the sooner you can consult with your GP, urologist or women's health specialist, the sooner you can get back to greater confidence and control.