Holiday UTI Survival Guide

The holidays are meant to be joyful and relaxing… but if you’re prone to UTIs, the season can be a perfect storm of triggers.

Long travel days, dehydration, sugary treats, late nights, alcohol, and disrupted routines can all increase the risk of urinary tract infections. If you’ve ever felt a UTIs coming on right as the holidays begin, you’re definitely not alone.

Here’s your guide to protecting your bladder health during the holidays — so you can focus on the festivities, not the pharmacy. 

Why UTIs Spike Around the Holidays

Several holiday habits make UTIs more likely to appear:

1. Dehydration

Cold weather + travel + alcohol often mean we forget to drink water.
Lower hydration = less frequent urination, which allows bacteria more opportunity to multiply.

2. Holiday Treats

Cookies, cocktails, big meals — they’re part of the season. But higher-sugar diets can disrupt the microbiome, irritate the bladder, and contribute to inflammation.

3. Alcohol can irritate the bladder

Wine, champagne, and holiday cocktails can throw off the balance of your microbiome, which may create an environment where UTIs are more likely to develop.

4. Travel delays bathroom breaks

Road trips, long flights, busy schedules may make you hold your urine longer than usual. This increases bacterial load in the bladder and raises the odds of infection.

5. Sexual activity around the holidays often increases

Studies show that sexual activity increases during the holiday season. Sex is one of the most common UTI triggers for women, especially those prone to recurrent infections.

Your Holiday UTI Prevention Plan

These simple, science-backed steps can help keep your bladder healthy through all the festivities:

1. Stay hydrated (more than you think!)

Drink water consistently throughout the day. Tip: Bring a refillable bottle when traveling or shopping.

2. Balance sweets with real meals

You don’t need to avoid holiday treats, it's just about balance! Eat fermented foods like yogurt, kefir, kimchi, or sauerkraut during the season. A probiotic can also help to keep the microbiome balance and healthy. 

3. Don’t delay bathroom breaks

When you feel the urge, go. Holding urine allows bacteria more time to stick to the bladder wall.

4. Pee after sex

A simple but highly effective way to flush out bacteria that may have been introduced.

5. Add a daily PACs supplement for added protection

If you're prone to recurrent UTIs, a consistent daily routine matters.

Utiva Cranberry PACs is made with 36mg of soluble PACs — the amount shown to help stop bacteria from sticking to the bladder wall.

• Daily use = proactive protection

• Especially helpful during high-risk seasons (travel, holidays, stress)

Optional add-on:
D-Mannose can offer additional support for women with UTIs.