Can Staying Hydrated Help Prevent UTIs?

Urinary tract infections (UTIs) are a common problem, especially for women, and if you’ve ever had one, you’ll know just how uncomfortable and disruptive they can be. Burning, frequent urges to wee, lower abdominal pain, it’s not pleasant. But one of the simplest and most effective ways to reduce your risk of getting a UTI might be sitting right in front of you: water. Staying hydrated can make a big difference when it comes to preventing urinary tract infections.

Why Do UTIs Happen?

A UTI happens when bacteria (most often E. coli) enter the urinary tract and multiply. This can lead to inflammation and infection in the bladder (cystitis), urethra, or even kidneys in more serious cases.

While UTIs can affect anyone, they’re much more common in women due to the shorter length of the urethra. Other risk factors include sexual activity, hormonal changes, poor hygiene, holding in urine, and, that’s right, not drinking enough fluids. More detailed information around why women are more likely to suffer from a UTI can be found on our Healthy Living Hub page.

How Dehydration Increases UTI Risk

When you’re dehydrated, your body produces less urine, and what little urine you do pass tends to be more concentrated. This is because the kidneys are trying to hold onto the water within your body to prevent further fluid loss. But your body needs to get rid of the other waste within urine. Waste products such as urea, salts, and toxins still needs to be expelled, so urine becomes more concentrated. This is why dehydrated urine is often darker in colour and has a stronger smell, because it’s more concentrated with waste than water.

This concentration is the perfect environment for bacteria to grow on the walls of the urinary tract. Each time you pee, you naturally flush out bacteria, but if you’re dehydrated then you’re not peeing as often and so not flushing out that bacteria as often. Giving it more time to multiply.

Several studies have found a clear correlation between those who increase their water intake, and those who experience fewer UTIs. One trial found that women who drank at least 1.5 litres of water daily (still less than the recommended 2 litres) had 50% less UTIs over a 12-month period than those who drank less than 1.5 litres.

Hydration Tips to Help Prevent UTIs

So, how much water should you aim for? The NHS recommends drinking 6–8 glasses of fluid a day (1.5 litres – 2 litres), ideally water or other low-sugar, non-caffeinated drinks.

And remember: peeing regularly (about every 3–4 hours) and not holding it in too long also helps protect your urinary tract.

When Hydration Isn’t Enough

Even with great hydration habits, UTIs can still happen. If you start to notice signs like burning when you pee, a constant urge to go, or cloudy/smelly urine, it’s important to act quickly.

Thanks to the NHS Pharmacy First service, many community pharmacies (including ours) can now offer UTI treatment without the need to see a GP. If you’re eligible, you can speak to one of our trained pharmacists who can assess your symptoms and, if appropriate, provide treatment to be sent directly to your door.

It’s fast and discreet. If you qualify under the NHS scheme, it’s completely free to access. However, the usual NHS Prescription fees may still apply.

The Bottom Line

UTIs are common, but often preventable. Staying well hydrated is one of the easiest and most natural ways to reduce your risk, and it’s something you can start doing today. Your bladder will thank you for it! And if you do need help, remember that our team is here for you. Through the NHS Pharmacy First service, we can offer advice and treatment for uncomplicated UTIs. You won’t need to visit a GP.