How to prevent and tackle cystitis as you exercise in spring

Hannah Millington
·Health & Wellness Reporter
·4-min read
Cystitis exercise spring. (Getty Images)
Don't let cystitis ruin a healthy exercise routine this spring. (Getty Images)

Spring has sprung, the temperatures are (slowing but surely) climbing and many of us are getting back into our exercise groove.

But while cystitis, a common urinary tract infection (UTI) typically affecting women, is not caused by normal physical activity itself, there are certain types of exercise, along with inadequate hygiene care and warmer weather, that can increase your risk.

Here's what we know about the relationship between cystitis and exercise, how to prevent it when moving our bodies more in a new season, and how to tackle it if you do experience it.

How can exercise contribute to the risk of cystitis?

Unrecognizable woman on the toilet with stomach pain.
Cystitis symptoms include needing to pee more often than usual and lower tummy pain. (Getty Images)

"Cystitis is very common, and up to one in three women will have recurrent cystitis. A total of 90% of cystitis is caused by bacteria from the rectum making their way up the urinary tract and multiplying in the bladder," says pharmacist Sultan Dajani, also advisor to Effercitrate Tablets, for relief of cystitis symptoms.

"Normal exercise does not exacerbate this process, nor does it cause cystitis in the first place. In fact, normal exercise is actually good at preventing cystitis."

"However," he adds, "More vigorous exercise including certain types of weight and body lifts might increase your risk if you don’t use proper form."

And how can the change in temperature play into this? "Warmer weather can contribute to cystitis as sweating in your groin area due to rising temperatures can create a moist warm environment that allows bacteria to flourish. It is also easier to get dehydrated as the weather warms up especially if you exercise outside."

How can you prevent cystitis when exercising?

Shot of a sporty young woman drinking water while exercising at the gym
Hydration is key. (Getty Images)

Dajani recommends trying to do exercises that don't put extra pressure on your pelvic area, which will also help prevent it from getting worse if you already have it.

"Barbell pressing to achieve an overhead press, for example, should be done with regular controlled breathing to reduce internal abdominal pressure and excessive downward pressure on your bladder," he advises.

"Deadlifting or squats cause excessive hip flexing and will inevitably increase pressure on the bladder. So they are not the best choice.

"Again, if you tackle crunches and planks, breathe deeply throughout to minimise this pressure.

"Always have a water bottle with you whilst exercising. Start your session well hydrated, keep drinking throughout and accept you will need to pop to the loo throughout to ensure a flow of urine through the urinary tract, which will help to flush out bacteria and replace fluid lost during exercise.

"Try also to wear loose clothing with underwear made from natural fabric to keep moisture away and the area healthy. And get changed immediately afterwards or once you get home. Damp sweaty kit can be a breeding ground for bacteria and other microbes."

How can you tackle cystitis?

A smiling female nutritionist explaining a diet plan, a balanced and healthy menu for a pretty overweight woman.
Try some at-home methods or speak to a professional for advice. (Getty Images)

"If you are prone to cystitis, hydration and hygiene are key. Drink plenty of fluids throughout the day and before you go to bed and first thing in the morning. Wear loose-fitting clothes, change underwear daily and always wipe from front to back when you go to the loo. Also, eat a healthy diet with plenty of vegetables and fruit, wholegrains, lean protein and healthy fats," says Dajani.

"If you do get cystitis but you still want to exercise then gentle to moderate exercise is still fine, but you may wish to avoid things like cycling or exercises that place extra pressure on your lower abdomen or perineum."

If you have mild symptoms of cystitis, the NHS also recommends taking paracetamol to reduce pain, holding a hot water bottle over your lower tummy, avoiding sex, avoiding drinks that may irritate your bladder like fruit juices, coffee and alcohol and peeing frequently. You can also speak to your pharmacist about treatments.

If you keep getting cystitis, a doctor may prescribe a type of antibiotic or cream or refer you for more tests and treatment. Always speak to a professional about your symptoms and before trying any treatment.

See more on the NHS website.

Watch: 'I thought I could cure my UTI with cranberry juice until it gave me sepsis - this needs to be taught in sex education'

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