There’s a lot of noise out there about sex and vaginal health: Old wives’ tales, TikTok “hacks,” and advice that sounds really good — but isn’t actually backed by real science. So here, we’re going to cut through some of this and give you 10 sexual health tips that are actually backed by research, medicine, or at least common sense. And without that added “shame spiral” that can come with some of these wellness hacks. You can just think of this as the sort of practical sex talk you wish you’d gotten from Health Class.
1. Pee after sex
We’ve all likely heard this one, but we may not know exactly why we’re supposed to be running off to the bathroom any time we have sex. What happens is, friction from sex — vaginal, oral, or anal — can push bacteria toward your urethra. Peeing acts as a sort of natural power wash, cleaning bacteria before it settles in and creates a potential UTI. In a Clevelan Clinic article, Ob/Gyn Salena Zanotti, MD recommends peeing within 30 minutes of sex even though “studies have not proven that urinating always reduces the risk of UTIs,” she says, “But many women find it helpful.”1
2. Hydrate like it’s your job
Speaking of UTIs, water is genuinely underrated for vaginal and urinary health. A randomized trial published in JAMA Internal Medicine in 2018 found that women who added about 1.5 liters of water to their daily intake had roughly 48% fewer UTI episodes over a year.2 And if you’re prone to irritation or infections, you might pair plenty of hydration with a urinary tract supplement like URO, formulated with clinically studied cranberry (Pacran®) and D-mannose to help keep bacteria from sticking around where it shouldn't.
3. See your OB/GYN every year
Yes, even when nothing feels wrong. The American College of Obstetricians and Gynecologists (ACOG) recommends an annual well-woman visit starting in your teens, for as long as you're sexually active or over 18.3 These regular visits aren’t just about Pap smears; they should be a comfortable, low pressure space to talk about birth control, STIs, pain during sex, libido, or anything female health related that you’ve been quietly wondering about. Regular visits help your provider build a health history that actually means something over time, and they can potentially catch any issues early.
4. Get tested for STIs on the regular
It might be tempting to get tested for STIs once in a blue moon, after you’ve developed some mystery symptom, or post hooking up with somebody new. But the CDC recommends that sexually active females under 25 get tested annually for chlamydia and gonorrhea, and that females 25 and older get tested if they have new or multiple partners.4 (But also, yes, definitely get tested ASAP if you have developed a mystery symptom after hooking up with somebody new.)
5. Don’t just ignore vaginal dryness
Vaginal dryness isn’t just a menopause thing; though it does become far more common during this life phase. Research on “genitourinary syndrome of menopause” (a.k.a., vaginal dryness) estimates that somewhere between 40 and 87 percent of postmenopausal females experience symptoms like dryness or discomfort during sex.5 If intimacy has started to feel uncomfortable, that's worth addressing head-on with your provider.
You might also explore hormone-free support for vaginal wetness like MENO Vaginal Moisture, or with a fast-acting hyaluronic acid suppository for more targeted, on-demand hydration.*
6. Lube isn’t a last resort — and it’s nothing to be ashamed of
Natural lubrication fluctuates with hormones, stress, medications, your mood, your hydration levels, where you are in your cycle, and all sorts of things.6 Using lube isn't a sign anything is "wrong" with you or your partner; it's a way to make sex more comfortable and fun, and reduce friction-related irritation or micro-tears, which can actually raise infection risk. Though not all lubes are created equal: In a previous O Positiv article, OB/GYN tells us to “look for a pH balanced 4.0 to 4.5.” water or silicone-based lube that is glycerin- and paraben-free.
7. Support your vaginal microbiome, not just your skincare routine
Listen, if we can go to bed each night with a 10-step skincare routine, we can also take a fraction of that time and energy to support our vaginal microbiome. The vaginal microbiome is the community of microorganisms — mainly bacteria — that live in and around the vagina. Just like your gut microbiome helps regulate digestion and immunity, your vaginal microbiome plays a major role in keeping you healthy, comfortable, and protected.7 And it’s pretty easy to take care of: Avoid scented tampons, soaps, or products near your vagina, use antibiotics only when necessary, and add in a probiotic specifically formulated to help the vaginal microbiome.*
8. Talk to your partner(s) about what actually feels good
We hope this sounds obvious to you because you’ve already been doing this for years. But for many people — especially women — it’s not automatic to tell our partners what feels good and what doesn’t. Sexual satisfaction is closely tied to open communication, and building that comfort takes practice.8 If this feels awkward, our guide to building sexual confidence is a solid place to start.
9. Understand your own arousal, not just your partner’s
Female arousal is a full-body process involving blood flow, nervous system response, lubrication, emotions, and much more; it’s not just a flip that switches on or off. Knowing what's actually happening in your body step by step and knowing how you get aroused in the first place can make it a lot easier to advocate for what you need.
10. Your sexual health deserves the same attention as the rest of your health
Painful sex, low desire, recurring infections, or lack of vaginal moisture aren't things you have to quietly tolerate at any age. These are medical topics; not personal failures. This is real, science-backed support for the things that concern you, whether that comes in the form of a daily supplement, lifestyle changes, or a conversation with your doctor.
