1) Hydrate!
If you are someone who likes their coffee as well as their carbonated drinks, extra hydration (double the ounces in water) is necessary for you to stop irritating your bladder causing more unnecessary trips to the bathroom.

2) Avoid JICing!
When you go “just in case” you are creating a dysfunctional bladder behavior where your bladder becomes in charge of your brain instead of visa-versa! Instead of listening to your bladder, listen to your body’s cues to know when you really have to go.

3) Don’t Ignore your strong urges
This can create dysfunctional bladder behaviors as well! Urinating every 2-3 hours allows for adequate time for your bladder to fill giving you enough time to make it to the bathroom without any leakage.

4) Don’t hover!
In order to fully empty your bladder, your pelvic floor needs to be in a fully relaxed state or you’ll find yourself back there again too soon. In order to do this, you need to be fully seated on the toilet seat. Disposable toilet covers are a great tool to carry around in your bag to allow for a fully relaxed pelvic floor and emptying of your bladder.