Dealing with an overactive bladder or urinary incontinence is never fun, but managing bladder leaks, sudden urgency, and frequent bathroom trips at work can be especially frustrating. Whether you’re worried about making it to the restroom during a meeting, managing incontinence products discreetly, or dealing with urgency during a Zoom call, a little planning can make the workday much easier.
The good news is that urinary incontinence is treatable, and there are practical steps you can take to manage bladder symptoms at work while you explore treatment options with a healthcare provider.
11 Tips For Managing Incontinence In The Workplace
Try bladder training or scheduled bathroom breaks.
Waiting until your bladder feels extremely full—or until urgency becomes overwhelming—can make it harder to reach the restroom in time. One strategy that may help is bladder training, which uses a planned bathroom schedule to gradually improve bladder control.
Rather than automatically going “just in case” every time you pass a restroom, bladder training typically involves tracking your current bathroom habits and working toward an appropriate schedule based on your symptoms. A healthcare provider or pelvic floor physical therapist can help you determine a plan that makes sense for you.
At work, it may also help to plan restroom breaks around long meetings, presentations, commutes, or other times when getting to a bathroom may be difficult.
Avoid the coffee pot (and the water cooler).
Coffee may get you through the workday, but caffeine can make urgency and frequency worse for some people. Coffee, tea, energy drinks, alcohol, carbonated beverages, and certain acidic foods and drinks may also trigger bladder symptoms in some individuals.
That doesn’t mean everyone with incontinence needs to eliminate the same foods and drinks. Pay attention to your own symptoms and consider using a bladder diary to identify possible triggers.
And don’t make the mistake of drastically cutting back on water to avoid bathroom trips. Not drinking enough can make urine more concentrated, which may irritate the bladder. Instead, aim for consistent hydration throughout the day and consider adjusting the timing of fluids before a long meeting or commute.
Opt for whole grains during your lunch break.
Your bladder and bowels are closely connected. Constipation can increase pressure in the pelvis and may make bladder urgency, frequency, or leakage more difficult to manage.
Eating enough fiber, staying hydrated, and remaining physically active can help support regular bowel movements. Whole grains, fruits, vegetables, beans, and other fiber-rich foods can all be part of a bowel-friendly diet.
If constipation is a regular problem, mention it to your healthcare provider—especially if you’re also experiencing bladder symptoms.
Identify your personal bladder triggers.
Bladder triggers aren’t the same for everyone. Caffeine, alcohol, carbonated beverages, spicy or acidic foods, and artificial sweeteners may worsen symptoms for some people, while others notice no difference at all.
Rather than eliminating a long list of foods at once, try tracking what you eat and drink alongside your bladder symptoms. A bladder diary can make it easier to identify patterns and discuss them with your healthcare provider.
Prepare for leaks—just in case.
A little preparation can make bladder leaks at work much less stressful. Consider keeping a small emergency kit in your desk, bag, or car with a change of underwear or clothing, cleansing wipes, disposal bags, and any incontinence products you use.
If you’re concerned about visible leaks, darker clothing or an extra layer may also help you feel more comfortable and confident during the workday.
Keep a bladder diary.
One of the most useful things you can do when dealing with bladder control problems is keep a bladder diary. Tracking when you urinate, when leaks or strong urges happen, what and how much you drink, and what you were doing at the time can help reveal patterns you might otherwise miss.
Keeping track of your bladder activities and fluid intake during the workday can help a doctor pinpoint, correlate, or narrow the source of the incontinence problem. Keep a daily record of your urinary activities, the time and amount of all liquids ingested, the physical activities you engaged in during the day, and anything else you can directly associate with an incontinence accident.
Review your medications.
ome prescription and over-the-counter medications can contribute to urinary urgency, frequency, or leakage. Diuretics (“water pills”), for example, increase urine production, while other medications may affect bladder function in different ways.
If you’ve noticed a change in your bladder symptoms—especially after starting a new medication—talk with your healthcare provider or pharmacist. Don’t stop or change a prescribed medication on your own.
Stay active in ways that work for you.
Staying fit while working at a desk is tough. Really tough. You may not realize how much of an impact your weight has on bladder control issues, but research has shown that obesity is often directly linked to incontinence. Why? Excess weight adds pressure to your abdomen, which indirectly adds pressure to your bladder. Some studies have found that women who lose 10% of their total body mass can potentially reduce their risk of urinary accidents by up to 50%.
We know that fitting exercise in during a busy workday can feel nearly impossible, but the overall health benefits of exercise make schedule-juggling well worth the efforts. While some activities might exacerbate the problem, that doesn’t mean you can’t try other activities. For instance, if running causes bladder leakage, switch to something that’s lower impact, like biking. Or keep running but use bladder control pads.
Take advantage of the products on the market.
It may feel like you’re the only one who suffers from incontinence, but that couldn’t be further from the truth. Millions of people in the U.S. live with overactive bladder conditions. It’s no surprise, then, that there are plenty of products on the market today, ranging from bladder control pads to overnight diapers for adults, that are designed to make managing incontinence at work easy and convenient. Try a few out and see which solution works best for you. While shopping, keep these tips in mind so you don’t fall prey to the five common mistakes people make when shopping for adult diapers.
Don’t skimp on costs.
If you’re on a tight budget, it can be tempting to go with the cheapest options, but over the course of a workday, cheap products actually tend to end up costing more.
Think about it this way. If you have eight voids a day, a cheaper product may hold one or two before you need to change, whereas a more expensive product could hold up to ten. If you buy the cheaper product, you’re going to have to use at least four briefs. If you’d chosen the expensive product, you’d only need one. Though that second product had a higher initial price tag, you’ll use fewer of them, saving you money in the long run.
Know your workplace rights and consider asking for accommodations.
f bladder symptoms are making it difficult to do your job, you may want to talk with your employer or human resources department about what you need to manage your condition at work.
Depending on your individual circumstances, a medical condition affecting bladder or bowel function may qualify for protections under the Americans with Disabilities Act (ADA). Reasonable accommodations may include things such as additional or more flexible restroom breaks, changes to a work schedule, or other modifications that allow an employee to perform their job. Eligibility and appropriate accommodations depend on the individual situation and applicable law.
You don’t necessarily need to share every detail of your condition with coworkers. If you think you may need a workplace accommodation, consider speaking privately with HR or your supervisor about the appropriate process.
Don’t just manage incontinence—get it evaluated.
Pads, planning, bladder diaries, and workplace strategies can make urinary incontinence easier to manage, but they don’t address the underlying cause.
If bladder leakage, urgency, or frequent urination is affecting your work or quality of life, talk with a healthcare provider. Depending on the type and cause of your symptoms, treatment options may include lifestyle and behavioral changes, bladder training, pelvic floor physical therapy, medications, procedures, or other treatments.
Urinary incontinence is common, but that doesn’t mean you simply have to live with it.
