Most people assume squatting over a public toilet seat is the best way to avoid germs. After all, public restrooms have a reputation for being breeding grounds for bacteria. But what if this common habit is actually doing more harm than good?

Surprisingly, research suggests that hovering over the toilet instead of sitting can negatively impact bladder function, weaken pelvic muscles, and even increase the risk of urinary tract infections (UTIs). If you’ve been avoiding sitting on public toilets for years, it may be time to rethink your approach.

Your body is designed to fully relax when using the restroom. Sitting allows the pelvic muscles to release completely, which helps the bladder empty efficiently. However, when you squat or hover, those muscles remain partially engaged, making it harder for urine to flow naturally.

Video: Squatty Potty – toilet stool: How toilet posture affects your health

The result? A bladder that doesn’t empty properly, leaving behind residual urine. Over time, this increases the risk of bacterial buildup, which can lead to infections and bladder irritation.

Ever had that frustrating feeling of needing to use the bathroom again just minutes after going? That could be a sign that your bladder isn’t emptying completely—potentially due to your posture.

One of the biggest downsides of squatting over toilets is urinary retention. When the bladder isn’t fully emptied, lingering urine creates an ideal environment for bacteria to multiply, which can lead to frequent UTIs.

Beyond infections, this habit can also cause:

• Bladder dysfunction – Your bladder can become conditioned to incomplete emptying, leading to long-term issues.
• Pelvic floor strain – Your muscles stay tense instead of fully relaxing, making urination more difficult.
• Urinary incontinence – Years of squatting can weaken the pelvic floor, making it harder to control urine flow.

The bottom line? Your body was designed to function best in a fully seated position when using a traditional toilet.

Some people argue that squatting is natural, pointing to cultures where squat toilets are common. While it’s true that full squatting can have health benefits, the type of “squatting” most people do over public toilets is completely different.

A proper squat toilet is designed to allow the pelvis to fully relax, supporting bladder and bowel movements. However, the half-squat hovering position most people use in Western-style restrooms puts unnecessary strain on the pelvic muscles.

Since public toilets in the U.S. aren’t designed for full squatting, sitting remains the healthier choice unless you’re using an actual squat toilet.

The main reason people hover is fear of germs—but is that fear justified? Surprisingly, research shows that public toilet seats aren’t nearly as dirty as people think.

Studies have found that:

• Your hands spread more germs than toilet seats – Most infections are transmitted through hand contact, not by sitting.
• Toilet seats harbor fewer bacteria than everyday objects – Door handles, smartphones, and even shopping carts often contain more harmful germs than a toilet seat.
• Your skin is a natural barrier – Unless you have an open wound, simply sitting on a toilet seat isn’t likely to cause an infection.

So while public restrooms might look unsanitary, the chances of getting sick from sitting on a toilet seat are incredibly low.

Video: How the Squatty Potty Works in 20 Seconds!

If the idea of sitting on a public toilet still makes you uncomfortable, there are safer ways to maintain hygiene without harming your bladder health:

• Use disposable toilet seat covers – Many restrooms provide them for added protection.
• Create a barrier with toilet paper – Placing a layer of toilet paper on the seat can offer peace of mind.
• Wipe the seat with a disinfectant wipe – Carry travel-size antibacterial wipes for extra reassurance.
• Use hand sanitizer after touching surfaces – The real risk of germs comes from what you touch after using the restroom.

By taking these precautions, you can avoid unnecessary exposure to bacteria while still maintaining healthy bladder function.

The way you use the toilet doesn’t just impact your bladder—it can also affect digestion and bowel movements.

Hovering over a toilet keeps pelvic muscles partially contracted, making it harder for stool to pass smoothly. Over time, this can contribute to:

• Constipation – Straining during bowel movements can slow digestion and lead to discomfort.
• Increased risk of hemorrhoids – Excessive straining puts pressure on blood vessels, which can lead to painful swelling.
• Irritable bowel symptoms – Your body may struggle to regulate proper elimination patterns.

If you frequently deal with constipation, the way you position yourself on the toilet could be a contributing factor.

One of the biggest dangers of squatting over toilets is developing chronic urinary retention—a condition where the bladder never fully empties.

When urine remains in the bladder too long, it increases the risk of:

• Recurring UTIs – Bacteria thrive in stagnant urine, leading to frequent infections.
• Bladder stones – Mineral deposits can form, causing painful blockages.
• Kidney infections – If untreated, bacteria can travel from the bladder to the kidneys, leading to more serious health complications.

Breaking the habit of squatting can significantly reduce these risks and improve overall urinary health.

If you’ve been squatting over toilets for years, sitting again might feel uncomfortable at first. Here’s how to ease into the transition:

• Start with familiar restrooms – If public restrooms make you anxious, begin by sitting in places you trust, like your workplace or a friend’s home.
• Use seat covers or disinfectant wipes – These can provide an extra layer of comfort as you adjust.
• Practice pelvic floor relaxation – Years of squatting may have caused unnecessary tension in your muscles. Kegel exercises can help retrain your bladder to function properly.
• Remind yourself of the facts – Public toilet seats aren’t as dirty as you think, and your skin naturally protects you from germs.

While squatting over a public toilet may seem like the best way to avoid germs, it can actually cause more harm than good. From incomplete bladder emptying to weakened pelvic muscles, this habit can lead to frequent UTIs, bladder dysfunction, and even constipation.

Instead of hovering, consider using toilet seat covers, disinfecting wipes, or a simple paper barrier to feel more comfortable while sitting. Your bladder, pelvic floor, and long-term health will thank you.

So next time you step into a public restroom, think twice before squatting—because when it comes to bladder health, sitting down is the smarter, healthier choice.