Frequent urination in pregnancy: causes, symptoms, and how to find relief
Learn about frequent urination in pregnancy, its causes, symptoms, and ways to find relief with expert tips and exercises.
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Achy, swollen boobs? You can deal. No period for nine months? No complaints there. But alongside those pregnancy symptoms come others that might be less welcome — like needing pee more often. “Many people are caught off guard by how much more frequently they need to urinate during pregnancy,” says Brittney Sellers, PT, DPT, a Hinge Health physical therapist.
Frequent urination means needing to go more often than is typical for you. Frequent urination is common in early pregnancy, thanks to hormonal shifts and other changes in your body. This symptom often begins early and can continue throughout your pregnancy.
“Waking up in the night or planning your day around bathroom breaks can be disruptive, but frequent urination is a common pregnancy symptom,” says Dr. Sellers. “There are simple strategies that really make a difference in managing these changes.” Gentle pelvic floor stretches and targeted exercises and certain lifestyle changes may help improve bladder control and help reduce urinary frequency while pregnant.
Here, learn more about what causes frequent urination during pregnancy, plus practical strategies to help manage it — including exercise tips from Hinge Health physical therapists.
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Reviewed by our clinical and medical experts
Brittney Sellers, PT, DPT
Dr. Sellers is a Hinge Health physical therapist specializing in pelvic health, breast cancer recovery, and menopause care. She’s a board-certified women's health specialist and women's health coach. Read More
Bijal Toprani, PT, DPT
Dr. Toprani is a Hinge Health physical therapist. She is a movement specialist and an experienced PT with 10 years of combined experience in the fitness and physical therapy industries. Read More
What is frequent urination in pregnancy?
Frequent urination means needing to pee more often than is typical for you. Most people urinate six to seven times a day, with about two to four hours between trips. Many pregnant people notice an increase — sometimes up to eight or more times daily. This is a very common experience in pregnancy, especially in the first and third trimesters.
You may also find that you’re waking up at night to urinate, known as nocturia. Research shows this is a common pregnancy symptom.
Urinary frequency can sometimes occur along with other changes in bladder function during pregnancy, like leaking urine or the sudden urge to go.
Symptoms of frequent urination in pregnancy
Along with urinating more often, you might also experience bladder symptoms such as urinary incontinence (leaking), urinary urgency (a “gotta go” feeling that sometimes happens with leakage), waking up at night to urinate (nocturia), or a sense of lower abdominal fullness or mild discomfort. These symptoms often develop gradually in early pregnancy and can change as your body adapts over time. Here’s more on common bladder symptoms during pregnancy:
Urinary incontinence. Involuntary leaking of urine is especially common during activities that put pressure on your bladder, such as coughing, sneezing, laughing, or exercise.
Urinary urgency. You may notice a sudden and strong need to urinate. This can make you feel like you need to run to the bathroom. This urgency can sometimes be associated with small leaks, especially if you can't make it to the bathroom right away.
Nocturia. This refers to waking up during the night to urinate (at least two or more times). It can disrupt your sleep and make you feel more tired during the day.
Lower abdominal sensation or discomfort. Some people notice a feeling of fullness or mild pressure in their lower abdomen when their bladder is full or between bathroom trips.
Causes of frequent urination in pregnancy
Many factors can contribute to frequent urination in early pregnancy, including hormone changes, increased fluid levels, a growing uterus, pelvic floor changes, bladder sensitivity, and previous bladder issues. Here’s how each plays a role:
Hormone changes during pregnancy. Early in pregnancy, your body produces more hormones, such as human chorionic gonadotropin (hCG) and progesterone. These shifts increase blood flow throughout your body and can affect bladder function, resulting in more frequent urges to urinate.
Increased fluid levels. There’s a natural rise in total body fluid during pregnancy, including an increase in blood volume. Your kidneys filter more fluid, which fills your bladder more quickly and can prompt more bathroom trips.
Growing uterus. Your expanding uterus can place more pressure on your bladder, leading to sensations of urgency and increased frequency.
Changes in pelvic floor muscles. Your pelvic floor is a group of muscles and tissues that stretch like a hammock from your pubic bone in the front to your tailbone in the back. Like the foundation of a house, your pelvic floor supports the structures above (such as the bladder and bowels). During pregnancy, the added weight from your growing belly and other changes can put extra pressure on your pelvic floor, which can strain and weaken the muscles and tissues that support your bladder and urethra (the tube that carries urine out of the body). This can lead to urgency, frequency and other urinary issues.
Bladder sensitivity. Some people may become more aware of bladder sensations during pregnancy, which could make you notice the urge to urinate more readily.
Previous bladder issues. If you experienced urinary frequency or urgency before pregnancy, you may be more likely to notice these symptoms during pregnancy as well.
When does frequent urination start in pregnancy?
Frequent urination can be an early sign of pregnancy. Some people may experience frequency as soon as a couple of weeks following conception, though more frequent urination usually becomes more noticeable by 10 to 13 weeks of pregnancy.
Urinary frequency in pregnancy can happen at any stage, but research shows it tends to be more common as pregnancy progresses.
When to see a doctor
Urinary frequency is a normal part of pregnancy. But if your urinary symptoms are severe, getting worse, or causing difficulty with daily activities, see a healthcare provider. It’s also a good idea to get care if you experience any of the following:
Symptoms of a urinary tract infection (UTI), such as urinary frequency combined with pain or burning with urination, foul-smelling urine, or cloudy urine
Fever and chills (may indicate an infection)
Pain or discomfort when you pee (dysuria)
Nausea and vomiting (along with urinary symptoms)
Visible blood in your urine (hematuria)
Severe or sudden lower abdominal, lower back, or bladder pain
Leaking thin, odorless, and clear fluid, or fluid that is straw-colored or tinged with brown or green (may be amniotic fluid)
An inability to urinate at all (may indicate acute urinary retention, which is a medical emergency)
Treatments for frequent urination during pregnancy
To treat frequent urination during pregnancy, your healthcare provider may recommend pelvic floor physical therapy and targeted exercises, and bladder training. Here’s a closer look at ways to manage frequent urination during pregnancy:
Pelvic floor physical therapy
Physical therapy (PT) and targeted exercises are key treatments for frequent urination during pregnancy due to pelvic floor muscle issues that can occur. Pelvic floor muscles help support your bladder and bowel by tightening (contracting) and relaxing when needed. “If the muscles and tissues of your pelvic floor are weak or less supportive, it can affect your bladder and may contribute to frequent urination during pregnancy,” says Dr. Sellers.
Targeted exercises can help strengthen, relax and coordinate muscles involved in bladder control, helping to reduce symptoms of frequent urination. A physical therapist (PT) can assess your pelvic floor and related muscles and create an exercise plan tailored to your specific needs and stage of pregnancy. Physical therapists can also help you modify activities that contribute to urinary issues, and empower you with tools and tips for better bladder function.
“Physical therapists are skilled at helping you find the right balance between strengthening and relaxing your pelvic floor, making it easier to manage symptoms like urgency and frequent urination,” says Brittney Sellers, PT, DPT, a Hinge Health physical therapist. Recommendations may include practicing healthy bladder habits or modifying your diet to limit bladder irritants. You can see a pelvic floor physical therapist in person or use a program like Hinge Health to access a PT via telehealth/video visit. (See examples of exercises below.)
Bladder training
These are techniques that can help you train the muscles that control your bladder. Bladder training is helpful for people who urinate more frequently than “normal” (which is about seven times per day with two to four hours in between). It can also help manage urinary incontinence during pregnancy. Here’s how to do bladder training:
Set an interval goal. Decide on a target amount of time you want to wait between bathroom visits (say, two hours between trips to the bathroom).
Make a schedule. Plan out and write down the actual times you’ll go to the bathroom based on your interval goal. For example, if you wake up at 7 a.m. and choose a two-hour interval, you’d set bathroom times at 7, 9, 11, and so on. Having a schedule helps keep you accountable and makes it easier to track your progress over time.
Practice urge suppression if you feel the urge to urinate before your scheduled time. Delaying even five minutes can help your bladder learn to wait to empty.
Gradually adjust the interval between bathroom breaks until you reach three to four hours between trips.
Exercises for urinary frequency during pregnancy
Want expert care? Check if you're covered for our free program →- Seated diaphragmatic breathing
- Kneeling hip flexor stretch
- Hooklying Kegels
- Seated abdominal bracing
- Kegel squats
These exercises target specific muscles and functions involved in bladder control to help manage frequent urination during pregnancy. Diaphragmatic breathing eases pelvic floor tension and promotes relaxation, while the kneeling hip flexor stretch helps lengthen muscles in the front of the hip which can improve urinary frequency caused by tense pelvic and hip muscles. Hooklying Kegels strengthen your pelvic floor muscles to help improve bladder control while Kegel squats focus on glutes and hips, areas closely connected to bladder support. Abdominal bracing further builds strength and stability in your core to help maintain good pelvic floor function and reduce urinary frequency and urgency.
Practicing these exercises regularly can play an important role in supporting your pelvic floor, improving bladder control, and making everyday activities more comfortable throughout your pregnancy.
The information contained in these videos is intended to be used for educational purposes only and does not constitute medical advice or treatment for any specific condition. Hinge Health is not your healthcare provider and is not responsible for any injury sustained or exacerbated by your use of or participation in these exercises. Please consult with your healthcare provider with any questions you may have about your medical condition or treatment.
Pelvic floor physical therapy is more than just kegel exercises. Various exercises tailored to your symptoms and needs are key to getting relief. Pelvic floor PT can relieve many different pelvic issues, such as pelvic pain, painful sex, and urinary incontinence.
Members of the Hinge Health pelvic health program experience an average 67% reduction in pelvic pain and 54% reduction in urinary incontinence within the first 12 weeks. Learn more*.
Tips to manage and prevent urinary frequency in pregnancy
There are several simple lifestyle and self-care strategies — such as practicing healthy toilet habits, limiting bladder irritants, staying hydrated, and managing constipation — that can help manage frequent urination during pregnancy. Here’s more about each option:
Practice healthy toilet habits
A few simple changes to your bathroom routine can reduce strain on your bladder and pelvic floor. Consider the following tips:
Aim to urinate every two to four hours. Avoid going “just in case” too early or waiting too long when you really need to go. Both can be tough on your bladder. Try to listen to your body’s natural cues.
Try not to push or strain to empty your bladder or bowels. This can stress your pelvic floor muscles. Instead, place a small stool or box underneath your feet so your knees sit higher than your hips. This can help relax your pelvic floor and make it easier to pass stool.
Choose a relaxed position when you urinate. Make sure you’re fully supported — this helps your pelvic floor muscles relax, supports a steady urine stream, and allows your bladder to empty completely. Avoid hovering over the toilet seat.
Limit bladder irritants
If the lining of your bladder becomes inflamed or irritated by certain foods or beverages, it can lead to frequent urination, urine leakage, and other symptoms. Try reducing bladder irritants in your diet. If you notice a big improvement or a particular irritant worsens your symptoms, consider cutting it out entirely, if possible.
Stay hydrated
Many people limit their fluid intake as a way to manage urinary frequency. But concentrated urine is actually a bladder irritant and can make things worse. Proper hydration or consuming water after bladder irritants can improve urinary urgency and frequent urination. The American College of Obstetricians & Gynecologists recommends drinking 8 to 12 cups of water per day during pregnancy. You may want to limit your fluid intake a few hours before bed to help reduce nighttime trips to the bathroom.
Manage constipation
Eat plenty of fiber, stay hydrated, and keep moving to help prevent constipation, which can put extra pressure on your bladder and increase the urge to urinate.
PT tip: Strengthen more than your pelvic floor
Weak pelvic floor muscles contribute to urinary issues during pregnancy — such as frequent urination, urgency, and other symptoms. But other musculoskeletal issues can also lead to urinary dysfunction, says Dr. Sellers. Your pelvic floor muscles work closely with the muscles in your hips, core and butt. Weakness in any of those areas can cause your pelvic floor muscles to compensate, which can strain the muscles and lead to tension.
“Strengthening hip abductors, glutes, and other surrounding muscles can help to support the pelvis and improve pelvic floor muscle strength,” says Dr. Sellers. This allows the pelvic floor to function at its best to reduce frequent urination and other urinary issues during pregnancy.
How Hinge Health can help you
If you have pelvic pain, bladder, bowel, or other pelvic symptoms that are affecting your quality of life, you can get the relief you've been looking for with Hinge Health’s online exercise therapy program.
The best part: You don’t have to leave your home because our program is digital. That means you can easily get the care you need through our app, when and where it works for you. Through our program, you’ll have access to therapeutic exercises and stretches for your condition. Additionally, you’ll have a personal care team to guide, support, and tailor our program to you.
See if you qualify for Hinge Health and confirm free coverage through your employer or benefit plan here.
This article and its contents are provided for educational and informational purposes only and do not constitute medical advice or professional services specific to you or your medical condition.
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References
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Frequent urination during pregnancy. Healthdirect Australia. (2021, June 18). Www.pregnancybirthbaby.org.au. https://www.pregnancybirthbaby.org.au/frequent-urination-during-pregnancy
Gregory, D. S., Wu, V., & Tuladhar, P. (2018). The Pregnant Patient: Managing Common Acute Medical Problems. American Family Physician, 98(9), 595–602. https://www.aafp.org/pubs/afp/issues/2018/1101/p595.html
Minami, R., Kobayashi, K., Miyatake, M., Itani, F., Tateoka, Y., Kubota, S., Wada, A., Kageyama, S., & Kawauchi, A. (2025). Urinary function changes during pregnancy assessed by frequency volume charts in a prospective longitudinal study. Scientific Reports, 15(1), 24710. doi: 10.1038/s41598-025-10128-5
Office on Women's Health. (2021). Body changes and discomforts | Office on Women’s Health. OASH | Office on Women’s Health. https://womenshealth.gov/pregnancy/youre-pregnant-now-what/body-changes-and-discomforts
Physical Changes During Pregnancy - Women’s Health Issues. (n.d.). Merck Manuals Consumer Version. https://www.merckmanuals.com/en-ca/home/women-s-health-issues/normal-pregnancy/physical-changes-during-pregnancy
The American College of Obstetricians and Gynecologists. (2020, October). How much water should I drink during pregnancy? Www.acog.org. https://www.acog.org/womens-health/experts-and-stories/ask-acog/how-much-water-should-i-drink-during-pregnancy