Natural Ways to Avoid UTIs

Written by Simona Byler
Medically Reviewed by Andrea Sleeth WHNP-BC, MSCP

If you’ve ever dealt with a UTI, you know how frustrating that burning sensation and constant urge to pee can be. The good news? A few small lifestyle shifts can make a big difference in keeping your urinary tract happy and healthy.

Simple habits, like staying hydrated and choosing breathable fabrics, can help reduce the chances of infection. Want to keep that uncomfortable irritation from happening? Let’s break down the everyday steps that can help support your urinary health so you can focus on feeling good and living your life uninterrupted.

Urinary Tract Infections 101

UTIs are frustrating, uncomfortable, and—unfortunately—super common. However, a little knowledge goes a long way when it comes to keeping recurrent urinary tract infections at bay.

Understanding how bacteria enter the lower urinary tract and recognizing early symptoms can help you take action before things get worse. The more you know about how UTIs form, the better you can prepare yourself and avoid the hassle they bring.

What is a UTI?

A urinary tract infection (UTI) is a bladder infection, kidney infection, or infection in your urethra that happens when bacteria—often E. coli—sneak in and travel where they're not wanted. While UTIs are more common in people with vaginas, they can affect anyone, with any parts, at any age.

Symptoms like burning when you pee, a constant and strong urge to go, or urine that looks a little cloudy or has a strong smell are all red flags that something’s off.

If left untreated, a mild infection can sometimes spread to the kidneys, leading to more serious complications, but a quick urine test can confirm if bacteria are the culprit, making it easier to get the right treatment fast.

Common Causes of UTIs

Generally, a UTI occurs when bacteria from the bowel make their way into the urethra—sometimes due to wiping back to front after using the bathroom.

Sex can also introduce bacteria into the urinary tract, especially if there's friction or irritation. Certain birth control methods, like diaphragms, may also increase the risk by disrupting your vaginal microbiome. For those who’ve gone through menopause, lower estrogen levels can weaken the urinary tract’s natural defenses, making infections more likely.

Other factors like dehydration, kidney stones, or immune system issues could lead to an increased risk.

The good news is that many of these risk factors can be managed with small, proactive changes. Whether it’s staying hydrated, adjusting hygiene habits, or making minor lifestyle tweaks, building a solid defense against UTIs doesn’t have to be complicated.

Natural Ways to Keep UTIs Away

Small, everyday choices can make a real difference in keeping your urinary tract happy. It’s not about overhauling your routine—just simple habits that support your body’s natural defenses.

Plus, most of these steps fit right into your daily flow, so you don’t have to think too hard about them. Whether it’s grabbing a water bottle on your way out the door or swapping in bladder-friendly foods, little changes can go a long way.

Stay Hydrated

Drinking enough water helps flush bacteria out before it overstays its welcome. While six to eight cups of fluid a day is a solid guideline, your body’s needs may change based on activity levels, the weather, or even your diet.

Frequent bathroom trips help keep things flowing, reducing the chances of unwanted germs hanging around.

Keep in mind that while some drinks, like fruit juices or sports drinks, can be tempting, they often contain added sugars that may irritate the bladder. Sticking with plain water or unsweetened tea is a simple way to give your body what it needs. Carrying a refillable water bottle makes it easier to stay on track throughout the day.

Keep It Fresh

A few small shifts in your bathroom routine can also make a big impact. Wiping front to back helps keep bacteria where it belongs, and changing tampons or pads regularly during your period can also keep things fresh and lower the risk of irritation.

Before and after getting down and dirty (you know what we mean), a quick rinse with warm water can help wash away bacteria without disrupting your body’s natural balance. There’s no need for harsh soaps or scented cleansers—your body knows what it’s doing, and gentle care is all it needs.

Eating for Urinary Health

What you eat can influence how your body handles bacteria. Some foods support a balanced urinary system, while others might cause irritation.

Foods to work into your routine

These options can help support a healthy urinary system:

• Cranberries and blueberries: Contain natural compounds that help bacteria move along instead of sticking to the urinary tract.
• Plain yogurt with live cultures: Supports a balanced microbiome, which can be helpful for both gut and urinary health.
• Leafy greens: Packed with vitamins and minerals that support overall wellness.
• Lean proteins: Help maintain muscle and tissue health without unnecessary additives.
• Whole grains: Provide fiber and nutrients that contribute to a well-functioning system.
  

Foods to watch

Some foods and drinks may irritate the bladder for certain people:

• Spicy foods: Can trigger discomfort in some individuals, especially if consumed in large amounts.
• Sugary treats: Excess sugar may contribute to bacterial growth and irritation.
• Excess caffeine and soda: Can lead to bladder sensitivity.

There’s no need to cut these foods out completely—just pay attention to how your body responds and adjust as needed. Finding a balance that works for you is key!

Probiotics and Cranberry Supplements

Some people add probiotics to their routine to encourage a balanced microbiome. A daily probiotic capsule or a drink rich in live cultures can be an easy way to support both gut and urinary health.

Many people start drinking cranberry juice at the first sign of a urinary tract infection, but this might not be the best idea. On the other hand, cranberry supplements offer a concentrated source of cranberry’s beneficial properties without the added sugar of juice, making them a better pick for supporting your urinary tract health. Keep in mind that while they may be helpful for some, everyone’s body is different—what works for one person might not work for another.

Checking in with a healthcare provider can help you figure out what makes sense for you.

Everyday Habits for Urinary Health

Small, everyday choices can go a long way in keeping your urinary tract happy. It’s not about making drastic changes—just being mindful of routines that help your body stay balanced. When these habits become second nature, there’s a better chance of feeling comfortable and avoiding unnecessary disruptions.

Let Your Body Breathe

The right clothing can make a huge difference in keeping things dry and irritation-free. Wearing breathable fabrics, like cotton underwear, allows air to circulate and helps keep moisture in check.

Tight, synthetic materials—like leggings, skinny jeans, or nylon underwear—can trap sweat down there and create a damp environment (ew) where bacteria thrive. If you’ve been working out or running around on a hot day, swapping out your sweaty clothes for something dry can help keep things fresh.

Listen to Your Body

Your body gives you cues—and it’s worth paying attention. Holding in your pee for too long can allow bacteria to build up in the bladder, so going when you feel the urge is important so you can flush things out.

After any sexual activity, a quick trip to the bathroom can help wash away any bacteria that may have moved toward the urethra. These are small, simple habits that slot into your regular life, but they can go a long way in keeping discomfort at bay.

Support Yourself

A strong, well-rested body is better equipped to handle whatever comes its way. Getting enough sleep is essential for immune health, helping your body clear out bacteria more effectively.

Managing stress also plays a role—chronic stress can weaken the immune system, so taking time for movement, deep breathing, or anything that helps you unwind can make a difference. Staying active, whether through a gym session, a walk, or even a quick dance break in your kitchen, supports circulation and overall wellness.

When to See a Pro

Your body is great at telling you when something’s off—the key is knowing when to take action. While everyday habits can support urinary health, there are times when an antibiotic for UTIs is the best move. A lingering or worsening infection isn’t something to ignore.

Recognizing UTI Symptoms

If you’re experiencing any of the following, it could be a sign of a UTI:

• A constant urge to pee, even when little to no urine comes out
• A burning or stinging sensation while urinating
• Cloudy, dark, or strong-smelling urine
• Lower belly discomfort or pressure
• A mild fever (though not all UTIs cause one)

Since everyone’s body is different, staying aware of what’s normal for you makes it easier to catch shifts that need attention. While at-home remedies like hydration or OTC symptom relief can provide temporary support, they don’t always cut it. If symptoms are persistent, worsening, or straight-up unbearable, it’s time to check in for prescription care.

Why Treatment Matters

A UTI that sticks around too long isn’t just frustrating—it can lead to more serious issues. If bacteria move up to the kidneys, symptoms can escalate into severe pain, fever, chills, and deep fatigue.

In some cases, untreated infections can cause long-term damage. While some mild infections clear up on their own, waiting it out isn’t always the safest bet. The good news? Getting help is usually quick and simple. UTIs are common, treatable, and nothing to feel embarrassed about, so there’s no reason to put up with discomfort when relief is just a few clicks away.

Wisp treatment options are available only after consultation with a licensed medical professional. You should consult with your healthcare provider before starting a new supplement or treatment regimen. Individual results may vary.

Small Habits, Big Comfort

Caring for your urinary health doesn’t have to be complicated. Small, everyday choices—like staying hydrated, choosing breathable fabrics, and keeping an eye on bathroom habits—can make a difference in how you feel.

Adding nutrient-rich foods like cranberries or blueberries to your meals may offer extra support. The key is paying attention to your body so minor discomfort doesn’t turn into something bigger.

And if you ever need expert advice, Wisp is here with discreet, hassle-free prescription treatment options that fit into your routine—because feeling good should never be a guessing game.

Frequently Asked Questions (FAQ):

How to stop a UTI when you feel it coming?

Drinking more water, urinating when you need to (instead of holding it in), and wiping front to back can help. Some people find probiotics or cranberry supplements useful, too. If symptoms persist or get worse, checking in with a healthcare provider is the best next step.

What are the 10 causes of UTI?

There are plenty of reasons bacteria can make their way into the urinary tract. Some common culprits include:

• Harmful bacteria from bowel movements (like E. coli)
• Holding in urine too long
• Irritation from certain contraceptives, like diaphragms or spermicides
• Friction during sexual intercourse
• Hormonal changes (especially during menopause)
• Not drinking enough water
• Kidney stones or other blockages
• A weakened immune system

What should I take daily to avoid UTIs?

A cranberry supplement may help keep bacteria from sticking to the bladder, and probiotics can promote a balanced microbiome. Staying hydrated is also one of the best things you can do to keep your system running smoothly.

Why do I keep getting urinary tract infections?

Recurrent UTIs can happen for several reasons, including genetic factors, not fully emptying the bladder, certain sexual habits, hormonal shifts, or underlying health conditions. If UTIs keep coming back, it might be worth chatting with a healthcare provider to get to the root of the issue and find a plan that works for you.

How do I take D-mannose for UTIs?

There are a few different ways to take D-mannose for urinary tract infection prevention. Choosing the one that’s best for you depends on your goals and needs! But, it’s important to note that these supplements are intended for UTI prevention, not treatment. And if you already have an infection? Don’t worry, we’ve got you covered with online prescription UTI antibiotics. 😘

Prevention before a known UTI trigger: If you’ve had a UTI before, there’s a good chance you have an idea what caused it! UTI triggers can include beach vacations with wet bathing suits, holding in your pee til the next road trip rest stop, or steamy summer encounters. 👀

So! If you know you’re about to do something that’s given you a UTI before—go ahead and prevent it! Wisp’s D-mannose capsule option does just that. Take three D-mannose capsules three times a day for five days to keep your urinary tract healthy, happy, and E. coli-free.

Daily UTI prevention: Annoying and painful news: UTI recurrence is super common. So if you’re tired of waking up to UTIs over and over again, incorporating a supplement that includes D-mannose into your daily routine might be for you!

Wisp’s Daily Urinary Tract Support supplement is full of natural, anti-inflammatory ingredients and antioxidants that will help defend your system from recurrent UTIs. Our supplement includes a daily-friendly dose of D-mannose along with green tea leaf extract, turmeric root extract, black pepper powder, and other natural goodness. Take our Daily Urinary Tract Support supplement to help keep your urinary tract healthy, happy, and bacteria-free.

Types of D-mannose for UTIs: D-mannose is available as capsules or tablets and as a powder to mix with water! Choose which form best suits your preferences and needs—just make sure you follow the dosage instructions and monitor your symptoms.

Can D-mannose cause kidney damage?

D-mannose functions by filtering through your kidneys and heading out of your urinary tract. Because of that, there is some concern that very high doses of D-mannose might cause kidney damage. Currently, there isn’t any conclusive research on D-mannose and kidney damage.

The research that does exist indicates that D-mannose is safe when taken at the recommended dose. So, always follow the directions on the product label when taking any type of supplement to avoid adverse effects. And, important to note: Wisp’s Daily Urinary Tract Support includes a small amount of D-mannose, but it also features other incredible ingredients proven to support urinary tract health.

And, speaking of kidney health—the bacteria from an untreated UTI can keep climbing up your system and eventually cause a kidney infection. Serious kidney infections can definitely damage your kidneys—so take care of your UTI as soon as you start feeling symptoms!

Best UTI preventative care

Story time: Once, I got a UTI while on a week-long camping trip. My symptoms didn’t feel that bad and I didn’t want to bug my friends to leave the wilderness to go find a doctor’s office. A few days in, my back started hurting–but I was camping! So it was obviously from sleeping on the ground, right? Nope! My back hurt from a UTI-turned-kidney infection. Whoops!

Luckily, there are plenty of easily accessible, over-the-counter options to keep UTIs from getting in the way! Wisp’s Daily Urinary Tract Support is jam-packed with superstar natural ingredients that help your urinary tract feel its best. Our daily supplement includes D-mannose and anti-inflammatory and antioxidant superstars: green tea leaf extract, turmeric root extract, black pepper fruit powder, and vitamin D for good measure.

Pair this daily UTI prevention supplement with probiotics and boric acid and you’ll be a triple-threat of urinary tract health. Alright, you triple-threat you: stay hydrated, pee after sex, and you’re doing great. 💟