Teaching our daughters (and granddaughters) how to care for their bladder is just as important as teaching them to brush their teeth or wash their hands. The habits we start early can help them avoid discomfort, infections and leaks later in life. And these conversations don’t need to be awkward - in fact, they can be simple, positive and empowering.
Why start early?
We tend to think of bladder health as something we only need to think about as we get older. But as we know, girls and young women can experience infections, urgency and leaks in childhood or adolescence. At school, many learn to “hold on” for too long because of toilet rules, or they avoid drinking water so they don’t have to use public loos. And how often do we tell our kids to ‘just try’ to go to the loo before a long journey, just in case?
The patterns set in childhood often stick - and this is why it’s so important that we teach good habits early.
When we open up the conversation early, we:
Make bladder health a normal part of self-care.
Remove shame from a body function we all share.
Give girls the tools to speak up if something feels wrong.
The habits to pass on
1. Drink water, not just juice or fizzy drinks
Most parents encourage their kids to drink water, but by explaining why our body and especially bladder NEEDS water to function properly is important. When kids reach their teens and start making choices for themselves, it’s worth explaining why we should keep fizzy, sugary and caffeinated drinks at a minimum.
Sugary or fizzy drinks can irritate the bladder lining, making symptoms worse if problems crop up - but by prioritising water for our bladder to keep everything running smoothly and flush out bacteria.
2. Be mindful of poor habits and teach girls to pee correctly
Many children will hold their pee for various reasons - from being engrossed in a game, or being unable to nip to the loo freely at school. But we know as adults that holding wee for long periods can make the bladder overactive or increase the risk of infections - and the earlier we stop this habit, the better for our bladder.
Encourage girls to go when they feel the need, rather than waiting until it’s urgent.
3. Always wipe from front to back
This is a simple habit to teach young girls as soon as they start toilet training and importantly, helps to prevent bacteria from spreading from the bottom to the vulva. This will help to reduce the risk of urinary tract infections (UTIs), so it’s worth reminding regularly - even older girls can forget when they’re rushing, or have reduced facilities at social events like festivals.
4. Listen to your body - and speak up
If there is one thing we teach our girls, it’s to listen to their bodies and speak up when something feels wrong. If something feels different when peeing - like needing to suddenly rush for the loo, or the first ‘oops’ leaky moment, or that burning sensation of a UTI - act upon it. These are all signs that your body needs help, and they aren’t something to ignore and ‘wait and see’ if it disappears.
We also know that many kids in the UK aren’t able to go to the toilet at school freely and speaking up to ask for a toilet pass can be embarrassing. Teaching girls that their voice matters, even in moments like this will help them to advocate for themselves as they grow up. And of course, as parents and grandparents we can support our children and their self advocacy by reassuring them we’ll step in when necessary.
5. Don’t ignore constipation
Constipation isn’t just uncomfortable - it can put extra pressure on the bladder, making it harder to hold wee or empty properly. Encourage a fibre-rich diet from fruit, vegetables and wholegrains, regular water intake, and daily movement to keep bowels healthy and the pelvic floor healthy. If going for a poo is painful or infrequent, make sure they know it’s okay to tell you.
6. Move your body — and protect your pelvic floor
While most girls will grow up understanding the importance of being strong and active, we don’t talk to them often about the importance of our pelvic floor - and yet it is the foundation for girls’ health in many ways.
Sport and active play are brilliant for health and for the muscles that support the bladder. But some high-impact sports like trampolining, gymnastics or running can put extra strain on the pelvic floor - so it’s important to encourage a mix of activities, including swimming, cycling, dance or yoga.
From the tween years onwards, you can also teach gentle pelvic floor exercises: lift and squeeze the muscles you’d use to stop wee or wind, then fully relax. Just a few squeezes each day can build awareness and strength - but be careful not to overdo it and speak to your GP if you have any concerns.
Normalising the ‘bladder talk’
Weaving bladder chat into everyday conversations helps to dispel stigma and taboo and encourage open conversations about our health as girls and women.
After decades of hiding issues and feeling lonely in our worries, it’s so important that the next generation feel more supported to take control of their own pelvic and bladder health in a proactive way, from an early age. When we treat bladder health as just another part of caring for our bodies, they will too. Why not have that conversation today?
