If you’re reading this it’s all too likely you’ve been told time and time again to “pee after sex” or “make sure you drink water” or the classic “wipe front to back” recommendation. And for those that have been struggling with urinary health despite doing all of those things (and much more!), it can feel disheartening to hear those tips as your only options.

Good news is — adding Uqora to your urinary health regimen already has you a cut above. Uqora was designed to give you an effective and proactive approach covering you from all angles.

In addition to the Uqora regimen, it’s important to be mindful of a few other “golden rules” when it comes to practicing proactive care. These tips are a great place to start:

• Drink Flush immediately after intercourse. Flush has an alkalizing effect on the urine. It is clinically shown that d-mannose is most effective in an alkaline environment.
• Pee after sex (I know, I know) but it really is important. Flush has a slight diuretic effect so it will help give you the need to pee to really help flush your system.
• Clean up after. Some people feel the need to go as far as showering after sex. That may not be necessary for everyone, but it doesn’t hurt to do a quick cleanup with our pH-balanced Cleansing Wipes.
• Avoid lubes containing glycerin and unlubricated condoms or condoms with spermicide. These ingredients can disrupt the vaginal microbiome.

• Change out of damp clothes right away. We love a cute pair of leggings but the combination of damp and tight clothing can be problematic. It’s important to change after a workout to avoid any potential microorganisms getting into your urinary tract. The same goes for a damp bathing suit. After you’re done swimming, change into something dry. But by all means, jump in the pool and get in the hot tub!
• Avoid wearing thong-cut underwear if you’re exercising. Due to the cut, all it has to do is move an inch or two and any microorganisms you may have back there is now right next to the vagina and urethra. This style tends to shift (especially if you’re moving around).

• If you’re already taking another form of d-mannose, it’s no longer necessary now that you are using Uqora's Complete Regimen Uqora is designed so you won’t need any extra d-mannose. There are 600mg in 2 capsules of Defend and 2000mg in a packet of Flush. If you feel just taking Uqora isn’t enough, try drinking Flush every day as you get started on your journey. If you feel like this is you, write to us at support@uqora.com and we can help.
• A gut probiotic is different than Promote, our vaginal probiotic. Feel free to continue with any other gut-health probiotics in addition to Uqora.

• Some of our Uqora customers in menopause highly recommend adding on an estrogen cream. In menopause, estrogen production declines which can affect your urinary health. Be sure to discuss with your doctor or find a doctor in our Good Doc Club.

• Stay hydrated. This may sound obvious but it’s super important. Drinking water helps you pee more, and the act of urination is our body’s first line of defense. If you’re not a big fan of plain ole water, try adding mint, cucumber or berries to give it a little flavor. Try to avoid a lot of citrus as too much citrus can be irritating to the bladder.
• Pee when you need to (avoid holding it when you can!)
• Be mindful of the foods & drinks you eat regularly (did you know some foods can actually affect our pH levels?) You can explore more on recommended foods here.

We hope you consider this guide, what it is — a guide. There is no one-size-fits-all when it comes to urinary health success. Every person and every physical body is a bit different. So it’s important to listen to your body cues and find a routine that works for you to keep your body in the best defense possible!