Drinking the right amount of fluid is crucial when managing OAB. While staying hydrated is important, excessive fluid intake—especially before bed—can lead to increased urgency and frequency.

"Some patients drink three to four litres of fluid a day, thinking ‘the more I drink, the better I’ll be.’ But if it’s impacting your quality of life, causing you to go to the toilet more frequently, that’s something you can adjust," says Dr. Forde.

A good rule of thumb is to sip fluids steadily throughout the day rather than consuming large amounts at once. Cutting back on evening drinks may also help reduce nighttime bathroom trips.

Certain drinks and foods can irritate the bladder, worsening OAB symptoms. Caffeine,  alcohol, fizzy drinks, spicy foods and acidic beverages like citrus juices can overstimulate the bladder and increase urgency.

"Caffeine isn’t just a diuretic—it’s a bladder irritant. It can actually stimulate the bladder muscle to contract when it shouldn’t, worsening symptoms of overactive bladder," explains Dr. Forde.

A helpful tip is to try switching certain liquids to decaffeinated coffee, herbal teas, and water to see if it makes a difference. Reducing alcohol intake, particularly in the evening, can also be beneficial.

Pelvic floor exercises can help improve bladder control by strengthening the muscles that support the bladder. These exercises can be done discreetly anytime, whether you’re driving in the car, sitting at your desk or relaxing on the couch, and are effective in reducing leakage and urgency. Another simple trick can be using a Bladder Diary and trying bladder training.

"Bladder training can be really useful. It’s about delaying the urge slightly—maybe by 15 minutes at a time—to break the cycle where your bladder seems to have a mind of its own," says Dr. Forde.

If you’re unsure how to perform pelvic floor exercises correctly, we have a helpful guide to help you understand how to get started.

Many people with OAB experience anxiety about being away from a toilet, which can lead to avoiding social events or long journeys. Planning ahead—such as knowing the location of restrooms and wearing absorbent pads if necessary—can help ease worries and allow you to enjoy activities without stress.

Dr. Forde highlights the impact of OAB on daily life: "This condition can have a huge impact on quality of life—at work, socially, even in relationships. Some people avoid social events, fear long meetings, or won’t go anywhere they don’t know where the nearest toilet is." By implementing small lifestyle changes, you can regain confidence and control over your bladder health.

Adjusting your daily habits can make a big difference in managing OAB symptoms. From reducing bladder irritants to strengthening your pelvic floor, these small changes can lead to noticeable improvements in your quality of life. 

By making mindful adjustments and seeking the right support, you can feel in control of your bladder health and improve your daily life. Dr. Forde noted that patients who speak to their GP about treatment can see positive and impactful changes in their quality of life: “I’ve had patients who were avoiding going out, missing walks, skipping coffee meetups with friends because they didn’t want to deal with frequent urination. After treatment, they tell me, ‘I went into town, I shopped, I had coffee—and I wasn’t worried.’ That’s life-changing."

For more expert advice on OAB, you can find helpful resources and information on OAB.ie, and we recommend you speak to your GP to understand OAB and how you can take control.