Going on holiday should be a time of fun and relaxation—not worry about finding the nearest toilet. If you’re managing continence issues, the good news is that a few simple strategies can make all the difference and help you feel more in control, wherever your travels take you.
Here are five practical tips to support your bladder health and comfort while away:
1. Stay Hydrated – But Not Too Much
Drinking enough water is important for bladder health, especially in warmer climates or when flying. But drinking too much in one go can overfill your bladder and increase urgency. Sip fluids steadily throughout the day and listen to your body. You don’t need to overdo it.
2. Avoid Bladder Irritants Like Caffeine, Alcohol, and Sugar
Caffeine, alcohol, and sugary drinks may be tempting on holiday, but they’re known bladder irritants. They can increase the urge to go, and even lead to leaks. If you’re prone to bladder sensitivity, limit these and opt for alternatives like herbal teas or water.
3. Squeeze Before You Dash
When that sudden urge to pee hits, don’t panic. Instead of rushing to the nearest toilet, try this: do a few quick pelvic floor squeezes. This signals your detrusor muscle—the one that pushes urine out—to calm down. It buys you time to walk, not run, to the bathroom with confidence and control.
Practising this technique before your trip can make it second nature when you need it most.
4. Prevent Constipation to Ease Bladder Pressure
Constipation can make bladder symptoms worse by putting extra pressure on the bladder and making you feel like you need to go more often. Keep your bowels happy by staying active, eating plenty of fibre (think fruit, veg, and whole grains), and drinking enough fluids.
5. Seek Help—You Don’t Have to Live With It
If you’re struggling with leaks, urgency, or frequent trips to the loo, help is available. My Core Programs are designed to help you regain control of your core and pelvic floor, helping you back to continence confidence. A Women’s Health physiotherapist can also assess your pelvic floor function and guide you through exercises to rebuild control and confidence. Continence is often very treatable—so don’t just put up with it.
A bit of expert support can go a long way toward regaining your freedom.
Final Thoughts
You deserve to enjoy your holiday without continence worries holding you back. By following these simple tips and being kind to your body, you can travel feeling more relaxed, empowered, and ready for adventure.
If in doubt, speak to your GP or a pelvic health professional before you go—you can also book a discovery call with me – I’d love to help.
