Written by Chad Birt on Tue Aug 05 2025.
Urinary incontinence is a common but often unmentioned problem. This lack of discussion can make people with incontinence feel isolated and alone, sometimes causing them to avoid their regular routines or stop participating in activities they enjoy.
Because our Caregiving Specialists regularly receive calls about urinary incontinence, incontinence management, and incontinence products, we wanted to provide some expert tips for managing urinary incontinence in public. For this article, we spoke to a panel of incontinence specialists:
Gregory Quayle, MD, a board-certified urologist with over 14 years of experience.
Dr. Jennifer Self Spencer, PT, DPT, CLT, OCS, a pelvic health physical therapist.
Parmeet Kauer, a pelvic floor therapist at Brentwood Physical Therapy in Brentwood, California.
Below, you'll find several tips and tricks for managing urinary incontinence when you’re out and about.
“The best way to manage urinary incontinence in public is to practice good toileting habits,” Dr. Quayle said. “These habits include going to the toilet regularly and drinking plenty of fluids.”Dr. Spencer agrees, adding: “When using the bathroom in public, sit down completely and don’t hover! Hovering will lead to incomplete relaxation of the pelvic floor muscles, which contributes to incomplete bladder emptying.”
Accidents can happen anytime, but you can protect your clothing and skin with incontinence products.“Wear absorbent pads or underwear designed to help manage urine leakage,” said Dr. Quayle.At Carewell, we have hundreds of incontinence products to choose from, including diapers with tabs, pull-ups, booster pads, and underpads.
Limiting certain foods and drinks can help reduce the frequency of accidents.“Limit your intake of caffeine, alcohol, and spicy foods,” Dr. Quayle said.Dr. Spencer adds, “Think about all the bladder irritants you may be consuming, including caffeine, carbonated drinks, sugary drinks, alcohol, citrus juices, tomato-based products, spicy foods, and chocolate.” She explains that you are more likely to leak urine after consuming these products, which can irritate the bladder lining and contribute to urinary urgency, frequency, and leakage. Kauer agrees, noting, “Artificial sweeteners can all worsen symptoms of incontinence.”
Staying hydrated with water can help manage symptoms.“If you have urinary incontinence, aim for more plain water consumption throughout the day,” Dr. Spencer said. “Drinking water dilutes your urine, causing less bladder irritation. Ideally, your urine should be clear to pale yellow; if it’s darker, drink more water!”
Avoid going to the toilet “just in case.”“Avoid going to the toilet ‘just in case’ prior to leaving your house, leaving work, etc., as it contributes to worsening bladder habits,” Dr. Spencer said. “If you do this, your bladder will start to think it needs to empty when it’s only 1/4 or 1/2 full.”
Stress can have a physical impact on your body, including your pelvic floor muscles.“Do you have a lot of stress in your life? If you’re carrying tension in your neck, shoulders, or jaw and clenching your abdominals and glutes, it can lead to tension in the pelvic floor muscles,” Dr. Spencer said. “When you urinate, these muscles need to fully relax. If you’re not able to relax your pelvic floor muscles, your bladder won’t be able to empty completely.”
If you feel the urge to urinate while out, walk to the restroom instead of running.“Try to distract your mind by singing a song, counting backward, or saying the alphabet,” Dr. Spencer said. “If you urgently race to the bathroom, it will cause your pelvic floor muscles to tense up.”
Many older people experience urinary incontinence, but it is not a normal part of the aging process.If you have incontinence, “seek medical advice and help from a urologist or continence professional,” Dr. Quayle said. “There are many treatment options available to help manage the condition.”“Things, unfortunately, tend to get worse when they’re not treated,” Dr. Spencer said. She highlights that pelvic floor therapy is a conservative treatment that can help tremendously. A pelvic floor therapist can identify causes for your urinary leakage, and therapy may include:
Relaxation and breathwork
Strengthening exercises
Postural education and training
Hands-on manual therapy for tight and painful muscles
Visceral mobilization
Kauer agrees, noting that “this type of therapy can help to strengthen the muscles that control bladder function and reduce leakage, which is why it's crucial to managing urinary incontinence in public.”
Urinary incontinence can negatively affect your confidence and self-esteem, but it doesn’t have to. By keeping these expert tips in mind, you can reduce the frequency of accidents and continue doing the things you love.“No matter the situation, it’s important to remember you aren’t alone in managing urinary incontinence in public,” Kauer said. “With the right plan and lifestyle modifications, as well as support from family and friends, you can live a life free of worry or embarrassment. It may take some practice and self-care, but with determination and perseverance, you can not only manage but thrive.”
Let’s be honest—discussing private physical issues can be embarrassing at times. As a society, we often feel squeamish at the prospect of having open discussions about incontinence. So let’s talk about how to deal with elderly incontinence.
Read More >
If you or the person you care for use incontinence products, you might notice leaks every once in a while. This may often happen following periods of activity or overnight. Leaks can lead to skin irritation, wet clothes, odors, and embarrassment. This can affect the quality of life and erode a person’s conscience.
Read More >Chad Birt is a freelance medical writer who resides in Astoria, Oregon. When he isn't behind a keyboard, you can find him hiking, camping, or birdwatching with his wife Ella and their two dogs, Diane and Thoreau.
