Ever heard someone say, or said yourself:
- “Let’s go potty before we leave the house.”
- “Let me just run to the bathroom before we get in the car.”
- “I have an appointment, I might as well try to empty my bladder first.”
This habit is incredibly common. In pelvic floor physical therapy, we call it “Just In Case Peeing” and it’s a behavior worth rethinking.
How the Bladder Is Designed to Work
The average adult bladder can comfortably hold approximately 300-400 mL of urine, which is about the same amount of fluid as one can of soda.
As your bladder fills, your body has a reflex that sends signals to the brain, which we interpret as urgency. This signaling should begin around 200 mL and gradually increase as the bladder continues to fill. In average, a healthy bladder empties every 3-4 hours.
Importantly, these early signals are meant to be informational, not an emergency. With a healthy bladder-brain connection, you should be able to acknowledge the sensation and continue what you’re doing for a period of time without leaking or pain.
Which brings us back to just in case peeing.
What Happens When You “Just In Case Pee”
When you “just in case pee,” you are often emptying your bladder at a much lower volume, often 100–200 mL instead of closer to that 400 mL goal.
If this happens repeatedly, your body begins to adapt to the information it is receiving. For example, instead of sending a strong urgency signal, your “GET OUT OF MY WAY” signal, at 400 mL, your bladder starts sending that signal at 200 mL.
Over time, you may find yourself needing the bathroom every hour and feeling increasingly inconvenienced by frequent urges. The good news is that just as easily as your brain learned to interpret your bladder as “full” at 200 mL, it can be retrained to tolerate more volume again.
This process helps normalize urgency signals and supports a healthier bladder routine.
How to Start Breaking the Habit
The first step is simply recognizing when you “just in case pee.” Common situations include:
- Before leaving the house
- After every doctor’s appointment
- Before leaving the grocery store
Once you identify these patterns, try delaying the urge just a little longer. Instead of immediately heading to the bathroom:
- Get in the car and play your favorite song
- Do a math problem in your head
- Use any distraction that helps your brain ride out the urge rather than responding right away
Progress Takes Time — and That’s Okay
This process is not all or nothing. Give yourself time and be patient. Sometimes it is a two step forwards, one step backwards. If you are tired or sick or stressed, this may be more difficult. The more consistently you practice delaying unnecessary trips to the bathroom, the more effective it becomes.
Small changes practiced regularly can make a meaningful difference.
Want More Personalized Support?
Want to learn more about how to implement these strategies? Are you also dealing with bladder leakage or nighttime urination?
A pelvic floor physical therapist can provide a more in-depth evaluation and personalized guidance. At Advantage Physical Therapy, we have several licensed
physical therpists specialized in pelvic floor care and would love to help you feel your absolute best. If you are located in the Falls Church or Reston area,
contact us to book an appointment.
Author
Kaelie Jager Walsh, PT, DPT
Kaelie Jager, DPT, is a pelvic floor physical therapist specializing in pelvic floor rehabilitation for individuals with vaginas and in the treatment of autonomic dysfunction, including POTS, Ehlers-Danlos Syndrome, and related conditions. She earned her Doctor of Physical Therapy from Virginia Commonwealth University and her undergraduate degree in Health Science from James Madison University, and holds a Certificate of Advanced Practice in Pelvic Health along with dry needling certification. Kaelie uses evidence-based approaches, including the Utah protocol for dysautonomia, to create individualized treatment plans while prioritizing empathy, education, and patient-centered care. She is passionate about helping patients feel heard, supported, and empowered as they navigate both pelvic health concerns and chronic conditions.
