How to Take the Stress Out of Traveling with an Overactive Bladder

By: Katie M. Rosen, D.O.

You might be a master planner. You might be a master of the road. But if you are not master of your bladder, then the road to your summer vacation could feel very narrow.

You wouldn’t be travelling alone. Nearly four in 10 women and three in 10 men live with the symptoms of overactive bladder (OAB). And more than 117 million, nearly 45%, are expected to take an overnight trip this year.

If you are among them, you’re likely anticipating the risks of traveling with OAB, such as being in the middle of a crowded city with no bathroom in sight, or while on a tour bus.

But an unpredictable bladder does not have to narrow your plans – you can take precautions to soothe your OAB while on holiday.

What Makes Your Bladder an Overactive Travel Companion

Your bladder never goes on vacation. It’s always storing urine or telling you it’s time to push it out. On average, it can store up to two cups of urine and hold it for two to even five hours. Then, when it reaches capacity, the nerves in your bladder tell you it’s time to go.

An overactive bladder doesn’t give you much of a heads-up, however – its muscles squeeze at will. The cause can stem from nerve damage or nerve-brain messaging misfires. Women might develop OAB due to hormonal changes, while in men, an enlarged prostate could be flattening the urethra.

You can tell OAB by these symptoms:

• A sudden and hard-to-control urge to urinate.
• Accidental urine leakage (urge incontinence).
• Frequent peeing – sooner than every two hours.
• Having to get up and go to the bathroom more than twice a night (nocturia).

How to Prepare Your Bladder for the Road

OAB symptoms can be disruptive, but they do not have to prevent you (or your bladder) from taking a summer vacation. The following pre-trip practices can help you master your bladder with confidence.

1. Make your bladder learn discipline. You can train your bladder to hold it longer by delaying bathroom trips by small increments, 10 to 15 minutes, and then lengthening them. Eventually, you can schedule timed restroom breaks. Master tip: Think calm thoughts when the urge to go hits and try to relax. Do not rush to the bathroom. Kegel exercises (pelvic-muscle squeezes) can help you hold it in and strengthen the muscles supporting your bladder.
2. Learn what foods and drinks to avoid. Write down everything you eat and drink, how much, and the timing of urgent bathroom trips, to reveal your OAB triggers. Master tip: Foods and drinks known to irritate the bladder include anything spicy, processed, acidic (such as oranges and tomatoes), carbonated, alcoholic, caffeinated (including chocolate), and artificially sweetened.
3. Feed your bladder a Mediterranean diet. People who follow a diet high in plant-based foods, lean proteins (mostly fish), and healthy fats such as olive oil tend to have fewer OAB symptoms, according to a report in Healthline. Master tip: Substitute parts of your regular diet with these foods, to learn if they improve your OAB symptoms.
4. Pack outfits that flatter your bladder. Choose clothing that is easy to slip out of in a bathroom emergency and avoid unnecessary belts, buttons, and other obstacles (no jumpsuits!). Make room instead for extra underwear and absorbent liners. Master tip: Pull together an OAB kit for your day bag consisting of underwear, an absorbent liner, hand sanitizer, and tissues.
5. Atttend to your bladder’s flight needs. If flying to your destination, opt for an aisle seat near the bathroom, if possible. If you can’t, and/or if you have a long flight, think about wearing an extra-absorbent liner or overnight pad. Drink slowly, and limit cocktails. Master tip: Store your day bag with your OAB kit under the seat in front of you, for fast access.
6. Consider putting your bladder on meds. Some oral medications and skin patches can relax your bladder; ask your doctor. Others, however, can worsen OAB symptoms. These include some alpha blockers and antidepressants. Master tip: Talk to your doctor about the risk of side effects before adding or combining any drugs.
7. Consider giving your bladder Botox. Yes, Botox has important medical applications, including calming the bladder muscles via partial paralysis, so you have more control. Master tip: Botox injections are minimally invasive but can take several weeks before showing results, so plan ahead.
8. Look into bladder-friendly apps. Travel apps can help you find a good hotel, restaurant, or state park. Some can find the nearest bathrooms, as well. Check out Bathroom Scout (with 3.3 million global locations) and Flush.Master tip: Before you go on the trip, check apps for accuracy and coverage. Tune into bathroom apps daily to know the lay of the restroom land.
9. Give your bladder a cigarette break. If you smoke, try to stop. Many chemicals in cigarette smoke are toxic and aggravate the bladder, and a smoker’s cough weakens the pelvic muscles, which can lead to incontinence.Master tip: Ask your doctor about recommended smoking replacements – nicotine patches, lozenges, and nose sprays.

You Can Master OAB. A Urologist Can Help

When drawing up your summer vacation master plan, incorporate the above practices. It may be a good idea to talk to an OAB medical expert who can ensure you’re following healthy guidelines and prescribe medications. If you’re interested, other treatments, including non-invasive nerve-stimulation or surgery, can help.

The care you choose will improve your OAB symptoms while on the road, and beyond.

Not sure if you’re travelling with an overactive bladder this summer? Take our OAB symptoms quiz here, or download our OAB guidebook for management tips and information. You can also learn more about OAB symptoms, causes, and treatments on our website.