Summer and Your Urinary Health: Smart Habits for Staying Well Hydrated and Infection-Free
By Dr. David Samadi
When summer rolls around, most think about barbecues, pool parties, and weekend getaways, not necessarily about our bladder health. But the warmer months bring changes that can influence your urinary tract in ways you may not expect.
Heat, sweat, and lifestyle shifts affect how well your urinary system functions. From dehydration to dietary indulgences, summer introduces unique factors that can either support or sabotage your urinary health. Here’s how to avoid potential issues and keep your urinary tract in optimal shape all season.
1. Hydrate with Intention—Not Just Out of Habit
Regular bathroom breaks are crucial to prevent urinary tract infections. Hot temperatures cause your body to sweat more, which leads to fluid loss. This can reduce your urine output and increase your risk for urinary tract infections (UTIs) and kidney stones.
Proper hydration is key to preventing kidney stones. Sweating heavily—especially during physical activity—can lead to a fluid loss of up to two liters per hour. That’s a significant hit to the hydration your body needs to flush out bacteria and maintain a healthy urinary tract.
The National Academies of Science recommends about 13 cups (3 liters) of total fluid per day for men and 9 cups (2.2 liters) for women, which includes water-rich foods and beverages.
Quick tip: If you’re exercising or spending time in the sun, aim to increase your fluid intake by an extra 1–2 cups per hour. Water is best, but coconut water, broth, or diluted sports drinks with electrolytes can also help replenish lost minerals.
2. Drink Smarter—Watch the Booze
Backyard barbecues and beach days often come with a cooler full of beer or cocktails. While it’s fine to enjoy a drink or two, alcohol is a diuretic, meaning it causes you to urinate more and lose even more fluids. This can contribute to dehydration and increase the concentration of minerals in the urine, raising your risk of developing kidney stones.
Research connection: A 2020 review in Nutrients noted that alcohol consumption is associated with increased calcium excretion in the urine, a key factor in stone formation.
Pro tip: Follow the “one-for-one” rule—alternate every alcoholic drink with a full glass of water. Your kidneys will thank you.
3. Check Your Urine for Clues
Urine color one simple yet powerful indicator of hydration status. Ideally, it should be light straw or pale yellow. Darker yellow, amber, or honey-colored urine typically signals dehydration.
It’s worth consulting your healthcare provider if you notice these unusual colors. Other colors—like red, pink, or orange—may indicate the presence of blood (hematuria), which UTIs, an enlarged prostate, or kidney stones can cause.
4. Move More to Support Bladder Function
Exercise benefits every system in your body, including the urinary tract. Physical activity helps regulate blood sugar and blood pressure, which are linked to kidney health. It also reduces inflammation and supports pelvic floor strength.
For example, Kegel exercises (yes, men can do them, too) help strengthen the muscles that control urination and support the bladder. Studies have found practicing yoga is helpful for improving symptoms of pelvic floor dysfunction and even overactive bladders in some individuals.
Bonus benefit: According to a study in the Journal of Sexual Medicine, men who run at least 90 minutes per week are less likely to develop erectile dysfunction—a helpful side effect of staying active!
5. Soak Up the Sun (Safely)
Moderate sun exposure aids your body’s ability to produce vitamin D, which is key to immune regulation, calcium absorption, and even urinary tract health. Individuals found to have a vitamin D deficienty have a higher association of developing urinary conditions such as overactive bladder, benign prostatic hyperplasia (BPH), and recurrent UTIs.
A 2021 study in Urology found that women with lower vitamin D levels were more likely to experience urinary incontinence. Another study suggested that sufficient vitamin D may help reduce inflammation in prostate tissues.
Smart strategy: Aim for 10–20 minutes of sun exposure early in the day, several times weekly. Just don’t forget the sunscreen once you’ve had your fill.
6. Kick the Smoking Habit—Your Bladder Will Benefit
If you’re looking for one more reason to quit smoking, here it is: smoking is a significant risk factor for bladder cancer. Carcinogens from tobacco are filtered by the kidneys and excreted in the urine, where they can damage the bladder lining over time.
Smoking is also linked to interstitial cystitis (a painful bladder condition), infertility, and kidney stones.
Need help quitting? Your doctor can recommend medications, counseling, or nicotine replacement therapy to support your quit plan. It’s never too late to make a lasting change.
Final Thought: Stay Aware, Stay Healthy
Summer should be about fun, not trips to the doctor for a UTI or kidney stone. With some foresight—hydrating well, being mindful of alcohol, protecting your skin (and your vitamin D levels), exercising regularly, and avoiding smoking—you can enjoy the season and protect your urinary health.
Your body’s systems work together to keep you healthy; the urinary tract is no exception. Treat it well this summer—it’s working hard behind the scenes every day.
Dr. David Samadi is the Director of Men’s Health and Urologic Oncology at St. Francis Hospital in Long Island. He’s a renowned and highly successful board certified Urologic Oncologist Expert and Robotic Surgeon in New York City, regarded as one of the leading prostate surgeons in the U.S., with a vast expertise in prostate cancer treatment and Robotic-Assisted Laparoscopic Prostatectomy. Dr. Samadi is a medical contributor to NewsMax TV and is also the author of Prostate Cancer, Now What? A Practical Guide to Diagnosis, Treatment, and Recovery, and The Ultimate MANual, Dr. Samadi’s Guide to Men’s Health and Wellness, available online both on Amazon and Barnes & Noble. Visit Dr. Samadi’s websites at robotic oncology and prostate cancer 911.