Managing Urinary Incontinence: Tips and Techniques for Better Bladder Control

In This Article


Willa Trenton, Gynecologist


August 21, 2023

In the vast realm of medical conditions, urinary incontinence often remains in the shadows, seldom discussed but widely experienced. It's an issue that affects a significant portion of the population, impacting daily routines and often shaking one's confidence. Thankfully, with knowledge and some tailored strategies, managing urinary incontinence becomes a battle you can win.

National Stroke Association

Decoding Urinary Incontinence

Before diving into management tips, understanding the four types of incontinence is pivotal:

  1. Stress incontinence: Leakage due to sudden pressure on the bladder, like sneezing or lifting.
  2. Urge incontinence: An unexpected, strong urge to urinate, often followed by involuntary leakage.
  3. Overflow incontinence: When the bladder doesn't empty completely, leading to leakage.
  4. Functional Incontinence: Inability to reach toilet in time due to external factors.

By pinpointing the type, one can adopt a tailored approach to manage their urinary incontinence causes and symptoms.

Top Tips for Managing Urinary Incontinence

With the myriad of available treatments and techniques, taking charge of your bladder health has never been easier. Here are actionable tips that can transform your journey with incontinence:

4. Embrace Fluid Management

1. Strengthen the Pelvic Floor with Kegels

Pelvic floor exercises or Kegels are monumental in managing stress incontinence. These exercises fortify the muscles that control urination. For enhanced results and engagement, consider using the Best Kegel Exercisers.

2. Recognize and Reduce Irritants

Certain drinks can exacerbate incontinence symptoms. Minimize bladder irritants like caffeine, alcohol, citrusy drinks, and tobacco. Switch to bladder-friendly alternatives and notice the difference.

3. Set a Bathroom Schedule

Predictability can be a game-changer. Plan bathroom visits every 2-3 hours to prevent sudden urges. This strategy not only aids in managing urinary incontinence but also instills a sense of control over your daily routine.

4. Embrace Fluid Management

Stay hydrated, but in moderation. A consistent fluid intake spread throughout the day can help regulate bladder function. Aim for 40-60 ounces daily but reduce intake post 6 p.m. for uninterrupted sleep. Remember, while bladder control is essential, so is adequate hydration.

5. Address Constipation Promptly

Constipation can increase pelvic pressure, affecting bladder function. Incorporate fiber-rich foods, drink plenty of water, and maintain a routine to alleviate this indirect contributor to incontinence.

6. Maintain a Bladder Diary

Documenting can be enlightening. Track fluid intake, bathroom visits, leakage instances, and related activities. This record not only highlights patterns but is also invaluable when consulting a specialist.

Seeking Professional Help

While these tips are instrumental, they're part of a larger puzzle. A comprehensive urinary incontinence handout, understanding incontinence prognosis, and getting acquainted with tools like catheters—when are urinary catheters used?—all play a role.


Urinary incontinence treatment isn't a one-size-fits-all journey. It's a path paved with understanding, patience, and persistence. With the right strategies and support, you'll find yourself leading a confident, empowered life, unhindered by incontinence.


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