Let’s be real: While most of us obsess over foreplay or positions, what you do after sex is just as vital. A smart after-sex routine prevents UTIs, balances pH, and turns physical connection into emotional bonding. Skipping it? That’s like skipping sunscreen at the beach—risky.

In this guide, we’ll break down the 10 non-negotiable steps to incorporate into your after-sex routine, backed by gynecologists and sex therapists and educators.

Hydrate, Hydrate, Hydrate Like It’s Your Job!

Sex dehydrates you. Water replenishes fluids and flushes toxins—keep a bottle bedside!

Sex is like a workout. You sweat, lose fluids, and might even feel a little tired afterward. Drinking water helps replenish your body and keeps you hydrated, and also makes it easier to pee, which helps flush out bacteria.

Pee to Prevent Infections

Critical for your after-sex routine: Peeing flushes bacteria, slashing UTI risk by 80%.

This one is non-negotiable, especially for women. Sex can push bacteria into the urethra, increasing the risk of urinary tract infections (UTIs). Peeing after sex helps flush out any bacteria before they cause problems. If you are prone to UTIs, drinking water before and after sex can help you pee more easily.

Rinse Your Mouth (If You Had Oral Sex)

Oral sex introduces genital bacteria to your mouth. Swish water or mouthwash to neutralize bacteria—no vigorous scrubbing needed.

If oral sex was involved, it is a good idea to rinse your mouth or drink water afterward. This helps remove bacteria and keeps your mouth feeling fresh. Brushing your teeth immediately isn’t recommended, especially if you had rough oral sex, because it can cause tiny cuts in your gums

Clean Up, But Don’t Overdo It

Wash external areas with water only. Soaps disrupt pH—a key after-sex routine mistake.

You do not need to scrub yourself down like you just ran a marathon, but a little clean-up goes a long way. Use warm water and mild, unscented soap to wash your intimate areas.

Wear Loose, Breathable Underwear (or Sleep Naked)

Swap synthetics for breathable fabrics to prevent moisture-loving infections.

Tight, sweaty underwear right after sex is a no-no. Opt for loose, breathable cotton panties or, if you are comfortable, sleep naked to let your body breathe. This helps prevent moisture buildup, which can lead to infections.

Cuddle and Connect

Boost your after-sex routine: Oxytocin from cuddling deepens bonds and eases hormonal “drops.”

Whether you are in a committed relationship or just having casual sex, ignoring your partner and reaching for your phone right after sex is not the best move. It can make them feel unimportant or used. Instead, take a moment to cuddle and talk. Let those good vibes soak in. If you’re feeling sleepy, it’s perfectly fine to drift off for a post-sex nap.

Check Your Birth Control (If You’re Using It)

Confirm condoms didn’t break or pills weren’t missed. Plan B works best within 24 hours.

If you rely on birth control, take a moment to make sure everything is still in place. If you used a condom, check for any tears or breakages. A quick check can save you from any unnecessary worries later on.

Laugh and Be Playful

Giggling releases endorphins—share a funny moment or meme!

Sex doesn’t always go perfectly, and sometimes things can get awkward or funny afterward. Don’t take yourself too seriously. If something happened that was funny, share a laugh! A little humor goes a long way in keeping the mood light and ensuring you both feel comfortable.

Give feedback 

After-sex routine pro tip: Gently ask, “What felt best?” before suggesting tweaks.

A simple “That was great!” or “I really enjoyed that” can go a long way. Positive affirmations build trust and keep the connection strong. Don’t be afraid to express your appreciation for the experience and your partner. It makes the whole experience more fulfilling.

Go Again, Because Why Not?

Feeling frisky? Massages or kissing might spark round two (lube is essential!).

If you are both still in the mood, why stop at one round? Many people feel even more aroused after sex, and going again can make the experience even more satisfying. If you are up for it, grab some lube, switch positions, and enjoy round two (or three).

💡 Why This After-Sex Routine Works

Studies shows and emphasizes, a consistent after-sex routine is “the shield against infections and the glue for relationships.”

Customize It: Prefer showering together? Need solo downtime? Adapt this after-sex routine to fit you.

Treat your after-sex routine like skincare for intimacy—non-negotiable and deeply rewarding. Keep these habits in mind, and you will always be feeling fresh, healthy, and ready for the next round - whether that is later or right now.

Enjoy!