5 Ways to Manage Life’s 'Trickly' Moments

But instead of letting them ruin our day, we can plan ahead and stay in control and with these tips, you’ll feel more prepared to manage leaks as they strike. 

Why do we leak?

Bladder weakness - often presenting as leaks - is often related to stress incontinence, or overactive bladder (OAB). When we run, sneeze, or laugh pressure is placed on the bladder resulting in that all-too-familar trickle (or gush!) or in the case of OAB, the muscles contract unexpectedly and cause sudden urgency. 

These issues are caused by a variety of reasons - commonly getting older, hormonal changes, weakened pelvic floor and even certain lifestyle habits such as drinking caffeine or lifting heavy weights. But the good news is that there are plenty of practical ways we can manage leaks day to day and feel more confident. 

Here’s some ‘trickly’ moments that we commonly experience - with sensible solutions to try today. 

1. Leak when running (even if it’s just a jog)

Running is so good for both our mind and body - but not always for our bladder. The impact of running on our body can be high impact, and this in turns put pressure on our pelvic floor 

Before you ditch your regular run, try these suggestions for managing your leaks:

• Go to the loo before you run: While we don’t usually encourage just-in-case-wees, nipping to the loo before you set out makes sense if you are going to run for a while. 

• Wear Leakproof Underwear: Designed to wear when we are active, leakproof underwear can keep us feeling fresh and dry during a run. 

• Do your pelvic floor exercises: Maintaining a strong pelvic floor will give you more control over leaks. Try to aim for 10 squeezes, three times a day to optimise your pelvic floor. 

2. Leaks during a swim

Do you find you leak during a swim? While not as noticeable (beware of the blue dye!) it can still make you feel self conscious. Here’s some ideas to try: 

• Stay hydrated: Dehydration can irritate the bladder and actually make urgency worse

• Breathe mindfully: If the sight of water triggers your need for the loo, try mindful techniques to overcome the urge.

• Wear absorbent swimwear: Yes! Leakproof swimwear can be useful if you find yourself experiencing leaks while swimming, and it’s super discreet, too. 

3. Leaks during a long walk (or hike)

There’s nothing like a long walk in the countryside, and if you are starting to question whether your bladder can cope with a longer route it’s time to take action. 

• Plan ahead: Check for public loos or spots you can take a discreet pee. 

• Carry a ‘bladder pack’: Carry a small pack of tissues, leakproof underwear or pads to provide peace of mind while you are out and about. 

• Sip, don’t gulp: A steady intake of small sips can help to keep you hydrated without overfilling the bladder. 

4. Leaks during Journeys

It’s one thing to expect to stop at a Service station or two on a long car journey - but if you end up stuck in traffic, or along country rounds miles from a loo it can be more than an uncomfortable experience when you suffer with leaks.

• Don’t put off a chance to stop: Plan stops in advance, and ensure you take a comfort break when you get the chance. 

• Carry a She-Pee or Whizzer in the car: these ingenious devices have saved many a bladder caught in a traffic jam or snowstorm! 

• Avoid bladder irritants: Caffeine and fizzy drinks can make urgency worse, so try to avoid on a long journey. 

5. Leaks when coughing or sneezing (or other sudden movements!)

Struggle to contain your pee when you sneeze, or cough? Feeling poorly is bad enough without worrying about a gush every time you feel a tickle in your nose.  Leaks caused by sudden pressure on the bladder (hello, stress incontinence) are common.

• Practise ‘The Knack’: The knack is a quick tension of the pelvic floor just before a sneeze or cough can reduce leaks.

• Use a light liner or pad: Jude’s everyday liners are great for those Ooops moments!

• Hydrate and soothe: a dry throat leads to more coughing, which means more pressure on the bladder, and in turn dehydration can irritate the bladder and cause further leaks.

Jude’s clinically proven supplements give you better bladder and pelvic floor control, helping you sleep through the night and regain the freedom to live life on your own terms. With just one capsule morning and night, you'll have relief from need-to-go urgency in just 12 weeks.