If you’re experiencing regular bladder leaks, it’s always best to speak to your GP or continence adviser. They can help identify the cause and recommend suitable treatments or support.

However, there are also simple changes you can try at home that may help ease your symptoms or improve your comfort. Many of these may be suggested by your healthcare professional as part of your care plan.

Keep Well Hydrated

It’s easy to think that drinking less will reduce leaks, in fact, but it can actually make things worse. When you don’t drink enough, your urine becomes more concentrated, which may irritate your bladder and cause it to hold less.

To begin with, aim for 6 to 8 cups of fluid a day. Water is best, but herbal teas and diluted juice are also gentle enough, in most cases, to be easy on the bladder.

Limit Caffeine and Fizzy Drinks

Caffeinated drinks like tea, coffee, and cola can increase how much urine your body produces and may make bladder urgency worse. Fizzy drinks and alcohol can also irritate the bladder lining.

Consider swapping a few of your usual drinks for non-caffeinated alternatives and see if it makes a difference.

Eat a Fibre-Rich Diet

This one might surprise you, but a diet that’s low in fibre can lead to constipation, which puts pressure on the bladder and may worsen incontinence. Try to include:

• Wholemeal bread, pasta, or rice
   
• Beans, lentils and other pulses
   
• Plenty of fruit and vegetables
   

Stop Smoking

Smoking can trigger frequent coughing, which puts pressure on the pelvic floor and all manner of other health issues that can worsen bladder leaks. If you're considering quitting, your GP can help you access local support.

Maintain a Healthy Weight

Carrying extra weight adds pressure to your bladder and surrounding muscles. If you're overweight, even a small amount of weight loss may help ease symptoms.

Strengthen Your Pelvic Floor

Pelvic floor exercises (sometimes called Kegels) help strengthen the muscles that support your bladder. This can be particularly helpful for both stress and urge incontinence.

You can also download our free Managing Incontinence guide.

Try Bladder Retraining

If you experience sudden urges to urinate or go very frequently, your GP may suggest bladder retraining. This involves gradually increasing the time between visits to the toilet, helping your bladder hold more over time.

Check Your Medications

Some medications, such as diuretics (often used to treat high blood pressure), can affect how often you pass urine. Never stop taking any prescribed medication without speaking to your GP first, but it could be worth raising any concerns at your next review.

More Support

For more advice and information, visit:

• Common Bladder Problems
  
   
• How the Bladder Works
  
   
• Where to Get Help
  
   

You’re not alone, and with the right advice and support, bladder changes can often be managed very effectively.

Check out Age UK's guide to Bladder & Bowel Problems below: