Say Goodbye to Recurring UTIs: Some Science-Backed Tips

Tired of feeling that familiar burning sensation every few months? You’re not alone. Recurring UTIs are a painful nuisance for many, but science-backed strategies can help you break the cycle once and for all.

Urinary tract infections (UTIs) are not only uncomfortable—they can disrupt your daily life, impact your mood, and leave you in constant fear of the next episode. But what if there were proven ways to keep them from coming back?

In this blog, we explore what UTIs are, why they recur, and most importantly, five science-backed strategies to say goodbye to recurring UTIs, including a powerful natural remedy: Berdi, a cranberry and elderberry extract from Route2Health.

What Are UTIs and Why Are They So Common?

Urinary tract infections are infections in any part of the urinary system—kidneys, ureters, bladder or urethra. Most infections involve the lower urinary tract—the bladder and the urethra. Women are more likely to get UTIs than men, primarily due to anatomy: the female urethra is shorter, allowing bacteria easier access to the bladder. Common symptoms include:

• Painful urination
• Frequent urge to urinate
• Cloudy or strong-smelling urine
• Pelvic pain

According to the National Institute for Health and Care Excellence (NICE), about 50–60% of women experience at least one UTI in their lifetime, and many suffer from recurring UTIs—defined as two or more infections in six months, or three or more in a year. 

Preventing UTIs is not just about comfort—it’s about long-term health. Chronic UTIs can lead to kidney infections, antibiotic resistance, and diminished quality of life.

5 Science-Backed Tips to Prevent Recurring UTIs

1. Stay Hydrated to Flush Out Bacteria

Drinking enough fluids is one of the simplest and most effective ways to prevent recurring UTIs. Water helps dilute your urine and ensures that you urinate more frequently, flushing bacteria from the urinary tract before they can take hold. Hydration is particularly important for those who are physically active or live in hot climates. Aim for at least 2–2.5 litres of water per day, unless advised otherwise by a doctor.

A randomised controlled trial published in JAMA Internal Medicine found that women who increased their water intake by 1.5 litres per day had nearly 50% fewer UTI recurrences compared to those who maintained low fluid intake. Proper hydration also reduces urine concentration, making it harder for bacteria to adhere to the bladder wall. 

What To Do?

• Aim for 2- 3 L of water per day.
• Drink a glass before and after sexual intercourse (a common UTI trigger).
• Monitor urine colour—pale yellow means optimal hydration.

2. Wipe Front to Back and Practise Good Toilet Hygiene

Sounds simple, but many recurring UTIs stem from poor hygiene practices, especially after using the toilet. Wiping from back to front can transfer bacteria from the anus to the urethra, increasing the risk of infection. For women, this is particularly significant due to anatomical proximity.

The Centers for Disease Control and Prevention (CDC) and various gynaecological associations emphasise proper wiping technique and cleanliness to prevent bacterial translocation. Also, avoid using harsh soaps or douches, which can disrupt the natural flora of the vaginal and urinary tract area, making you more vulnerable to infections.

What To Do?

• Always keep yor vagina dry and clean.
• Use clean toilet paper or unscented wipes to prevent irritation.
• Teach this habit to girls at a young age.
• Urinate after sexual intercourse.
• Wear cotton underwear and loose-fitting trousers.

3. Avoid Unnecessary Antibiotic Use

Antibiotics are often the go-to treatment for UTIs, but repeated use can lead to antibiotic resistance, making future infections harder to treat. A review by the World Health Organization (WHO) warns that antibiotic overuse contributes to the emergence of resistant strains, particularly E. coli, which causes the majority of UTIs.

Instead of using antibiotics as a preventive measure, opt for natural alternatives and only take antibiotics when prescribed for confirmed infections. Also, completing the full course of antibiotics—even if symptoms improve—is essential to ensure complete eradication of the bacteria.

What To Do?

• Always complete the course of your antibiotic.
• Take probiotics and prebiotics after your antibiotic course. 
• Take Yogurt, kefir, or supplements with Lactobacillus rhamnosus.

4. Manage Hormonal and Lifestyle Triggers

Hormonal changes—such as those during menopause, pregnancy, or while using birth control—can affect the urinary tract and increase UTI susceptibility. After menopause, a drop in oestrogen levels alters the vaginal flora, reducing lactobacilli and increasing pathogenic bacteria. Studies show that topical vaginal oestrogen can restore the balance and significantly reduce recurrent UTIs. 

Frequent sexual activity, use of spermicides, and certain contraceptives (like diaphragms) can also trigger UTIs. Consider switching to non-spermicidal condoms and using water-based, non-irritating lubricants.

What To Do?

• Reduce sugar intake (sugar feeds bacterial growth)
• Get enough sleep (immune support)
• Avoid holding in urine for long periods

5. Take Berdi – Cranberry and Elderberry Extract

If you're looking for a natural, effective solution, Berdi by Route2Health could be your secret weapon. Berdi combines cranberry and elderberry extract in an easy-to-use sachet that supports urinary tract health.

Cranberries are rich in proanthocyanidins (PACs), which inhibit E. coli—the main bacteria responsible for UTIs—from adhering to the urinary tract walls. Without adhesion, bacteria are easily flushed out. Elderberry provides antioxidant and anti-inflammatory benefits, supporting overall immunity and urinary tract health. Berdi combines both of these powerful ingredients, making it an easy daily habit that can help protect you naturally.

A 2023 meta-analysis confirms that cranberry products significantly reduce the risk of recurrent UTIs in women, particularly those with frequent infections. 

What To Do?

• Start taking Berdi once a day as soon as you start feeling a burning sensation while peeing. 
• Continue to use along with your doctor's prescription medications. 

Conclusion

Recurring UTIs can feel like an endless cycle—but they don’t have to be. With the right habits, smart hygiene, and natural supplements like Berdi, you can take charge of your urinary health and drastically reduce the chance of another painful episode.

Berdi by Route2Health is the natural, effective daily defence your body deserves. It supports urinary health, blocks bacterial adhesion, and strengthens your immunity—backed by clinical science.

FAQs

1. Why do I keep getting UTIs even after treatment?

You might not be addressing the root causes such as hygiene, hydration, or underlying hormonal changes. Also, frequent antibiotic use can make bacteria resistant, leading to recurrence.

2. Can cranberry juice prevent UTIs?

Cranberry juice has some benefits, but standardised extracts like those in Berdi offer more concentrated, clinically proven protection.

3. Are UTIs dangerous if left untreated?

Yes. Untreated UTIs can lead to kidney infections, sepsis, and long-term complications, especially in older adults.

4. Can men get recurring UTIs, too?

Yes, though less common. Recurring UTIs in men may signal a more serious underlying condition and should be evaluated by a healthcare provider.

5. How quickly can Berdi help?

Berdi supports daily prevention, not acute treatment. You may notice reduced UTI frequency within a few weeks of regular use.