Lack of bladder control during exercise, as well as other activities like laughing, coughing or sneezing, is also known as stress urinary incontinence. Exercise puts stress on the bladder's muscles, most particularly the sphincter and the pelvic muscles, which control the release of urine. The condition may be related to injury to the bladder, certain medications, multiple pregnancies and surgery. It is often a common side effect of age. It is much more common in women than it is in men, since pregnancy is a high risk factor.
Step 1
Work on your Kegels every day. Kegel exercises help strengthen the pelvic floor muscles, which play an important role in controlling bladder leakage. To perform Kegels, flex the pelvic floor muscles as if you are trying to stop the flow of urine, then release. Repeat at least 10 to 20 times in the morning, afternoon and evening. The great thing about Kegels is that you can do them anywhere, so take advantage of time on the phone, in the car or standing in the grocery store line. It can take up to six to eight weeks to notice the benefits of Kegels, but they can work wonders when they are done regularly.
Step 2
Empty your bladder before you exercise. If your bladder leakage is serious, take another bathroom break about 20 to 25 minutes into your workout.
Step 3
Balance your fluid intake, and avoid drinking a lot of water or other beverages before your workout. Although you need to stay hydrated during exercise, drinking too much will make you have to use the restroom more frequently. When you do drink before or during your workout, just take small sips rather than large gulps.
Step 4
Avoid drinking caffeinated beverages before or during your workout. Caffeine overstimulates the bladder, which can increase frequency of urination. Coffee, tea, soda and energy drinks all contain caffeine.
Step 5
Consult your doctor to discuss your problem. If your urinary incontinence is serious, your doctor may recommend devices to help the problem, as well as medications or surgery in severe cases.
