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How do you keep from peeing in your pants?


Having to pee at inconvenient times is something most people experience at some point. While peeing your pants as an adult may seem embarrassing, it’s actually a common issue. There are many reasons why you might feel a sudden urge to pee, and several ways to prevent accidents until you can get to a bathroom. This article will explore the causes of needing to pee urgently, provide tips for holding it in, and discuss when you should see a doctor about frequent urinary urges or incontinence.

Why Do You Suddenly Need to Pee?

There are a few main reasons why you might feel a strong, sudden urge to urinate:

A full bladder

The most obvious cause is a full bladder. Adults can generally hold around 16 ounces (2 cups) of urine comfortably for 2 to 5 hours. If your bladder fills up more than that, the pressure triggers nerves that tell your brain you need to pee urgently. Some people naturally have smaller bladders that fill up faster. Drinking a lot of fluids can also fill your bladder quickly.

Urinary tract infection

UTIs happen when bacteria get into the urethra and multiply in the bladder. This causes inflammation, which makes you feel like you need to pee constantly. Other UTI symptoms include burning with urination, foul-smelling pee, and pelvic pain. UTIs require treatment with antibiotics prescribed by a doctor.

Pregnancy

Hormonal changes and pressure from the uterus pressing on the bladder both contribute to more frequent urination needs during pregnancy. Most women start experiencing this in the first trimester as the hormones increase.

Prostate problems in men

Prostate enlargement, inflammation, or cancer can all obstruct urine flow and lead to sudden, urgent peeing. Men over age 50 are at higher risk for prostate issues.

Diabetes and high blood sugar

Excess sugar in the urine causes frequent urination and uncontrolled diabetes leads to bladder muscle neuropathy that reduces control. Improving blood sugar levels can help stabilize bathroom habits.

Caffeine and carbonated drinks

Caffeine and bubbly drinks like soda are diuretics that increase urine production. Limiting intake, especially before long meetings or trips away from a bathroom, can help avoid urgency.

Anxiety

For some people, feelings of stress and anxiety can manifest physically as needing to pee. Relaxation exercises may help reduce frequency.

Weak pelvic floor muscles

The pelvic floor muscles support the bladder and urethra. Weakness from childbirth, surgery, aging, or inactivity can allow urine to leak out with less control. Pelvic floor physical therapy can strengthen the muscles.

Tips for Holding Your Pee Until You Reach a Bathroom

When you feel that sudden urge to pee, try these tips to avoid potentially peeing your pants before you make it to the toilet:

Stop and stand still

If you’re walking or exercising when the urge hits, stop moving. Standing still or sitting down can take pressure off the bladder and allow the feelings to subside temporarily.

Contract your pelvic muscles

Squeezing your pelvic floor muscles can effectively shut off your urethra and prevent urine from leaking out. Hold for 3-5 seconds, then release and repeat.

Distract yourself

Focus your mind on something other than your bladder. Recite song lyrics in your head, count backwards from 100, or work a crossword puzzle.

Avoid triggers

Prevent exacerbating the urge by not turning on the faucet if you’re near a sink or flushing the toilet you’re waiting to use. The sound and sight of running water can trigger your body’s pee reflex.

Apply pressure

Crossing your legs tightly or pressing against your inner thigh can send signals that temporarily override the bladder’s. Don’t wait too long though.

Even out breathing

Take slow, deep breaths to relax your pelvic muscles. Rapid breathing tenses muscles and makes you want to pee more.

Limit liquid intake

Avoid drinking more fluids, even water, until you can fully empty your bladder. More liquid adds to the volume.

Tip How it Helps
Stop and stand still Takes pressure off the bladder
Contract pelvic muscles Holds urine back from urethra
Distract yourself Focuses mind away from bladder
Avoid triggers Prevents pee reflex
Apply pressure Overrides bladder signal temporarily
Even out breathing Relaxes pelvic muscles
Limit liquid intake Reduces volume buildup

Make pit stops when possible

If you’re on a long car ride or outing, take advantage of any stop to use the restroom even if you don’t feel a strong urge yet. Emptying regularly can help prevent emergency situations.

Wear absorbent products

Pantiliners, incontinence pads, and adult diapers can protect your clothes if you do end up leaking. They shouldn’t be used as a way to prolong going to the bathroom though.

When to See Your Doctor

Occasionally needing to pee urgently but making it to the bathroom on time usually isn’t a concern. But if you regularly feel sudden intense urges and frequently don’t reach the toilet in time, make an appointment with your healthcare provider to discuss your symptoms.

You should also see your doctor if you experience:

– Leaking or dribbling urine between bathroom trips
– Pain or burning during urination
– Cloudy, foul-smelling, or bloody urine
– Unexplained pelvic pain
– Constipation and trouble emptying your bladder
– Back pain that worsens when your bladder fills

These may indicate an underlying medical issue requires treatment, like:

– UTI
– Bladder or urinary tract stones
– Bladder cancer
– Interstitial cystitis
– Pelvic organ prolapse
– Neurological disorders like multiple sclerosis, Parkinson’s, or spinal injury

Your doctor can evaluate your symptoms, order tests to check for infection or other problems, and determine if prescription medication may help improve your bladder control. Physical therapy to strengthen pelvic floor muscles may also be recommended.

For pregnant women with urgency, your OBGYN will monitor you for UTIs, but increased frequency usually resolves after delivery. Let your doctor know if it becomes painful or you can’t empty your bladder.

Kegel Exercises for Strengthening Pelvic Floor

The pelvic floor muscles support your urethra and bladder. Weakness in these muscles reduces your ability to voluntarily control and hold in urine. Exercising them can improve urinary continence.

Kegel exercises target the pelvic floor. To identify the right muscles, stop urination mid-stream. The muscles you squeeze to do that are the ones that should be contracted during Kegels.

To do Kegels:

1. Contract your pelvic floor muscles for 5 seconds.

2. Relax the muscles for 5 seconds.

3. Repeat 10 times, 3 times a day.

As the muscles get stronger, you can hold the contractions for up to 10 seconds each. Make sure to relax in between so the muscles don’t fatigue.

Consistency is key with Kegels. You may not notice improved bladder control for 3-6 weeks of regular pelvic exercises. Stick with your routine and continue even after your symptoms resolve to maintain strength.

Proper form helps avoid using the wrong muscles. Don’t contract your abs, thighs, or butt. Focus just on the pelvic floor area. Keep breathing normally and relax your body.

Other Ways to Exercise Your Pelvic Floor

If you have trouble isolating and contracting your pelvic floor muscles, you can try adding these techniques:

– Use a Kegel exerciser device that offers resistance or biofeedback
– Do Kegels while lying down with your knees bent and legs apart
– Contract and lift up inside the vagina (for women)
– Stop peeing mid-stream and hold it
– Practice “quick flicks” – 10 fast shorter contractions and relax

Seeing a pelvic floor physical therapist can also help ensure you use proper form. They may use tools like biofeedback, electrical stimulation, or ultrasound imaging to monitor your pelvic muscle contractions.

Lifestyle Changes to Improve Bladder Control

Certain lifestyle habits can contribute to a sensitive bladder and urgency. Making adjustments in these areas may help stabilize bathroom trips:

Stay hydrated

Drinking enough water is key, even if it means more bathroom trips. Dehydration concentrates urine, irritating the bladder. But limit fluids 1-2 hours before activities away from bathrooms.

Review medications

Some medications like diuretics and muscle relaxants promote urine frequency. Ask your doctor if switching prescriptions could reduce effects.

Limit bladder irritants

Caffeine, artificial sweeteners, spicy food, citrus, and carbonation can cause bladder irritation and urgency in some people.

Quit smoking

Smoking increases urgency and risk of incontinence. The chronic cough it causes can also weaken pelvic floor muscles.

Manage constipation

Straining to go can damage pelvic floor muscles. Eat more fiber and stay hydrated to avoid constipation.

Lose excess weight

Extra weight puts more pressure on the bladder. Losing even 5-10% of excess pounds can improve symptoms.

Get moving

Regular exercise strengthens core and pelvic muscles. But kegel exercises are most effective for the bladder.

Lifestyle Change Benefit for Bladder Control
Stay hydrated Avoids urine concentration that irritates
Review medications Avoids meds that increase urine output
Limit bladder irritants Reduces urgency and frequency
Quit smoking Decreases urge and leakage risk
Manage constipation Avoids straining that can damage muscles
Lose excess weight Removes pressure on bladder
Get moving Strengthens core and pelvic muscles

Making some simple changes to your diet, habits, and exercise routine can go a long way towards improving bladder control and continence.

Products to Help Manage Urinary Incontinence

If you regularly experience urine leakage or can’t control urges, there are various products that can help manage accidental peeing and protect your clothes:

Pantiliners

Thin pads that sit in your underwear to absorb small amounts of urine leakage. They don’t have adhesive strips like pads. Change as needed when wet.

Menstrual pads

Heavier flow versions work as urine pads. Useful for light incontinence but may show under clothes.

Incontinence pads

These have layers to absorb larger volumes of urine without leaking. They are made specifically for incontinence.

Adult diapers and pull-ups

Maximum absorbency and leak protection for severe incontinence. Easiest to manage when out but can be bulky.

Absorbent bed pads

Pads placed between your mattress and sheet keep urine from soaking into the bed if you experience leakage at night.

Reusable underwear

Special washable underwear with built-in absorption layers offer an eco-friendly option. Requires laundering.

External catheters (for men)

Adhesive condom-like pouches attached to the penis drain urine from the urethra into a collection bag for temporary incontinence help.

Urine collection devices

Handheld and reusable bedside urinals make going to the bathroom easier if mobility is limited. Some have anti-reflux valve to prevent backflow.

Choosing the right products to manage leaks depends on your needs. Try different options to find what provides the best comfort and protection for your situation.

Conclusion

Feeling a strong urge to pee comes to everyone now and then. But frequent or uncontrolled bathroom urges could indicate an underlying medical issue that needs evaluation. There are ways to temporarily hold your pee when you can’t stop to use the restroom immediately. Pelvic floor exercises, bladder retraining programs, and physical therapy can also help gain control. While dealing with accidents can feel frustrating and embarrassing, there are many products to protect your clothes when leaks occur. Talk to your doctor if peeing your pants becomes a regular problem so any treatable cause can be addressed.