Bladder leaks can be quite embarrassing, but did you know thousands of people suffer from them? They can occur at any time, especially if there is stress on the bladder. Coughing, sneezing, or laughing can all cause a few trickles of urine to come out.
Another common cause of bladder leaks is working out, and for some, it can be so bad that it prevents them from exercising altogether.
You don’t need to suffer from bladder leaks while exercising as long as you follow these helpful tips.
Tips to Prevent Bladder Leaks While Working Out
Train your bladder: Some people will urinate prior to a workout in belief that they are preventing leaks from occurring.
Unfortunately, this is not always the case. In fact, when you do this, you signal to the brain that it needs to empty the bladder even if it is not completely full. Prematurely emptying your bladder will cause this trend to continue so you won’t be able to hold a full bladder in the long-run. Instead, only urinate when you need to.
Use an insert: Some women use tampons or other inserts to temporarily prevent bladder leaks. These work because they put pressure on the urethra, which helps support it and capture any loose urine and prevent leaks. Just ensure you remove it immediately after working out to prevent complications.
Stay hydrated: You may avoid drinking water to prevent leaks, but this may actually cause leaks. When you’re dehydrated, your urine becomes more concentrated, which irritates the bladder and actually promotes leaks. Furthermore, being dehydrated during a workout can lead to dangerous side effects. You will want to avoid caffeinated beverages, though, as these act as a diuretic.
Find the right exercise: Some exercises may put more pressure on your bladder than others, which would promote a higher risk of leaks than others. Finding the right exercise can help you work out without worrying about bladder leaks.
Wear dark clothing: If you can’t prevent leaks fully, then at least ensure they’re not noticeable by wearing dark clothing. You may even choose to wear incontinence products like a pad or specific underwear designed to hold in urine. Furthermore, always wear breathable clothing made from cotton to not only absorb moisture but to reduce the risk of infection.
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