Exercise With Recurrent UTIs: What to Know Before, During, and After

If you struggle with recurrent urinary tract infections (UTIs), the thought of pulling on tight workout leggings or working up a sweat may be enough to make you cancel your next gym session.

Exercise doesn’t directly cause UTIs, but certain factors associated with it, such as dehydration, friction, and sweating, can worsen symptoms of an existing UTI or increase the risk of a future infection. That’s especially true if you’re prone to recurrent UTIs, meaning you’ve had at least two in six months or three in a year.

Here are some healthy habits — before, during, and after exercise — to help you stay physically active while managing an existing UTI or preventing one.

A little preparation before you exercise can help ensure a safe and comfortable workout.

Choose the Right Form of Movement

Certain activities may be more comfortable if you have an active infection.

“Light-to-moderate exercise is generally safe if UTI symptoms are mild and limited to the bladder,” says Gina Badalato, MD, a urologist and associate professor of urology at NewYork-Presbyterian/Columbia University Irving Medical Center in New York City.

If you have an active infection, she suggests lower-impact activities, such as walking or gentle yoga. Until symptoms go away, hold off on high-impact exercises, such as running and jumping, as they can increase pressure on the bladder and pelvis. Long bike rides can also cause friction and irritation.

Hydrate Strategically

Proper hydration is essential for both bladder health and exercise performance.

Empty Your Bladder

It’s a good idea to urinate before you exercise, especially if you’re doing a long workout or high-impact activities (if you don’t currently have UTI symptoms), which can put pressure on the bladder.

Holding in your urine for too long can create an environment for UTI-causing bacteria to grow and multiply. So pee regularly, and be sure to empty your bladder fully when you go.

As you exercise, be mindful of how your body feels and continue practicing good hydration and bathroom habits to help keep symptoms in check.

Wear Breathable Clothes

Pants that are too tight or don’t allow for airflow can trap heat and sweat in the genital area, creating a moist environment where bacteria can thrive.

Take Water and Bathroom Breaks

If you get thirsty or feel the need to pee, don’t wait until your workout is over to rehydrate or go to the bathroom.

If you feel an urgent need to pee — a common symptom of UTIs — urinate as soon as possible. Holding it in can worsen symptoms and increase your risk of future infections.

Listen to Your Body

You know your body best. So listen to it if you notice a certain exercise causes pain, irritation, or discomfort. This may be a sign it’s time to rest or stop the activity altogether.

Making some modifications may help make exercise more comfortable if you have an active UTI. For example, switching to a padded bicycle seat may help reduce friction while cycling. High-impact and high-intensity exercises can put too much pressure on the bladder, so try dialing back the intensity or switching to low-impact exercises until symptoms improve.

It’s also a good idea to track UTI symptoms, so you can see how different types of exercise affect them. “If symptoms worsen with activity, it is best to wait until treatment takes effect before resuming this activity,” says Dr. Badalato.

Your workout may be over, but there are still steps you can take to keep your bladder healthy and reduce your risk of UTIs.

Change Your Clothes Right Away

Choosing the right clothes to exercise in is only part of the equation. You should also remove those clothes as soon as you’re done working out.

Spending too long in damp or sweaty gym clothes can give bacteria time to build up in the genital area, increasing the risk of UTIs. Pack your gym bag with a set of clean, dry, breathable clothing to change into once your workout is over.

Shower Smart

Taking a shower after you exercise can help rinse away sweat and any bacteria that may cause infections. Use gentle, fragrance-free soap and a washcloth to clean the outside of your genitals. Always wash from front to back to avoid moving bacteria from the anus toward the urethra.

Replace Lost Fluids

Hydration continues to be essential, even when you’re done working out. You’ll need to drink water to replace the fluids you lost through sweating.

Don’t forget to check the color of your pee. If it’s dark yellow or amber, you may need to drink even more water.

While it’s typically safe to exercise when you have a UTI, there may be times you’ll want to skip your workout.

“Exercise should be avoided if there are systemic symptoms, such as fever, chills, back pain, nausea, or significant fatigue, as these may indicate a kidney infection,” says Badalato. Let your doctor know if you have any of these symptoms

You can live an active life with recurrent UTIs. Wearing breathable clothing, staying hydrated, practicing good hygiene, and listening to your body can help you exercise comfortably and reduce your risk of infection.

If you feel that UTIs are preventing you from being as active as you’d like, talk to your doctor about strategies and treatment options to better manage symptoms and prevent future infections.

• Exercise itself doesn’t cause UTIs, but factors such as tight or damp workout clothes, sweating, and friction can increase infection risk or worsen symptoms of an existing infection.
• It’s generally safe to exercise with a UTI if symptoms are mild and limited to the bladder. If you have signs of a kidney infection, such as chills, fever, or lower back pain, skip exercise and see your doctor.
• Wearing breathable workout clothes, urinating when you need to, staying well hydrated, practicing good hygiene, and choosing activities that won’t irritate your bladder can help you exercise while managing UTI symptoms and preventing future infections.