All products featured on Self are independently selected by our editors.
However, we may receive compensation from retailers and/or from purchases of products through these links.
Figure out where your bladder control issues are coming from.
MirageC
Dont assume it’s crucial that you drink less water.
As a result, Dr. Sutherland says she sometimes tells patients with bladder control issues todrinkmore.
It sounds counterproductive, but when you drink enough, your urine isnt as concentrated, she stresses.
…but do recognize when youre drinking enough.
While you should drink plenty of fluids tostay hydrated, drinking to excess can certainly affect your bladder control.
How do you walk that fine line?
I tell my patients to look at their pee color.
If its light yellow or clear, they dont need to drink more,W.
If their urine is dark yellow or orange, they need to drink more.
Remember, hydration doesnt just come from your water bottle.
Space out your beverages.
Theres no point in guzzling, Dr. Sutherland says.
Glugging a ton of water at once will only make your bladder fill up more quickly.
Be honest about your coffee habit.
Caffeine is a mild diuretic, meaning it prompts the kidneys to make urine faster, Dr. Sutherland explains.
To that point: Remember that coffee isnt the only caffeinated drink out there.
Many teas and packaged drinks can also be full of the stuff, and therefore affect your bladder.
Dr. Sutherland stresses enjoying these in moderation for those whose bladders seem to be especially sensitive.
The only way to know if thats you is to experiment a bit.
Get comfy with Kegel exercises.
Regularly practicing these exercises can also help you more fully empty your bladder each time you go.
Breathe normally (avoid holding your breath) and relax your body as you do yourKegels.
If youre squeezing your stomach, thigh, or buttock muscles, you arent focusing on the right muscles.
(Read our in-depthguide on the right way to do Kegels here.)
Reach out to a pelvic floor physical therapist if you’re free to.
Consider using a pelvic floor training rig.
Some of them even provide feedback (via an app, for example) to help you improve.
Practice relaxation and distraction techniques.
Be real with your doctor.
Trying to manage in silence is really difficult psychologically.
