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January 12, 2023

New Year, new resolutions! That is how many women around the globe start the new year. It is a time for fresh starts, new goals and excitement for warmer weather ahead. That means slipping back into bathing suits, shorts and looking after your body. But for some women out there, they may have another hurdle holding them back from exercise (alongside the darker nights and colder weather). The dreaded urine leaks! The ultimate way to say goodbye to those would be to do your pelvic floor exercises, however if you just want to get started, here is our practical go to list to manage urine leaks: 

  1. Watch your fluids:

Did you know that some fluids can increase your urine leaks by irritating your bladder? That’s right! By simply adjusting some of your fluid habits you could essentially lower your chances of having a little accident. So next time, before you exercise, don’t limit your water intake (its important to stay hydrated). Instead, try to be mindful of caffeinated or citrus drinks which irritate the bladder and can trigger urine loss. 

  1. Empty your bladder out just before:

Something you probably already do, but good to keep in mind, is to empty your bladder right before working out. In this case, if an accident does happen, at least it’s a small one. This will also help relieve any strain on your body whilst doing exercise, like running.

  1. Wear a pad or protective underwear:

Another habit many women suffering from urine loss do, is to wear a pad ‘just in case’. This can provide you confidence, that if something does happen, you are covered. There are many different types of absorbent protective articles out there, from disposable options to even washable absorbent underwear, like Carin’s! Then you can simply, wash and re-use.  

  1. Wear patterns or black:

Another simple trick is to select patterned or black pants that, in case of a mishap, could hide the leakage. Some fabrics will highlight it more than others, so perhaps test the fabric in advance with a few spoonfuls of water, to see if they change colour (and makes it even more obvious! Oh dear!) or it blends right into the pattern like nothing ever happened. Black is usually also a safe bet, however it may change colour over time.

  1. Incorporate pelvic floor training into your workout:

And last but not least, one way to prevent leakages all together is by doing your pelvic floor exercises! There are so many great options out there, from in person physiotherapy to apps (like Carin training!) and many more.

What are your tips on managing urine leaks during exercise?

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