How can I
make sure I
don't leak urine?

Here are some tips to help you look after your urinary system and reduce the risk of leaking urine (when not caused by disease).
  • Don’t strain in order to urinate faster: this puts unnecessary stress on the pelvic floor muscles
  • Make sure you get enough to drink: about 1.5 litres (6 to 8 glasses) daily, spread over the day
  • Don’t have too many drinks containing caffeine (tea, coffee or cola)
  • Try not to go to the toilet “just in case”: only urinate when you really feel you need to
  • When you sense the need to urinate, try not to hold on too long
  • Do exercises to strengthen the pelvic floor whenever you can
  • Avoid stress, which can lead to an overactive bladder
  • Look after your emotional life: sex is a great way to strengthen your pelvic floor muscles
  • Get treatment for any urinary tract infection straight away: go to your doctor as soon as you have any symptoms
  • Try to maintain a healthy weight: large fluctuations in weight can contribute to urinary problems
  • Avoid constipation: eat lots of fibre-rich foods, drink 1.5 litres of water each day and take regular physical exercise (walk for at least 30 minutes every day)

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