There's nothing quite like the freedom of a long hike, immersing yourself in nature while getting a healthy dose of exercise. But for some of us, the joy of a ramble can be tempered by concerns about bladder leaks and worrying about where the nearest loo is, and it can even stop us in our tracks from taking part in our favourite activity.  

Here’s four tips from Jude to help you manage your bladder while enjoying your next walk.  

 

1. Pee properly before you leave - elbows on knees 

We all know it’s a good idea to nip to the loo before setting off, but did you know that there’s a technique that can help you empty your bladder more effectively? Take a moment to fully empty your bladder by not rushing your pee.  

Sit with your feet flat to the floor, and lean forward to place your elbows on your knees while sitting on the loo. This helps your bladder to fully empty, and should help reduce those desperate need-to-go moments soon after you’ve started your walk. 

2. Stay hydrated - but sip, don’t gulp! 

While we might naturally assume that reducing liquids is the answer to reducing leaks, it can cause more problems for your bladder health. Reducing bladder triggers like caffeine and fizzy drinks can help ease urgency and leaks while you are walking but it’s important to drink plenty of water before, during and after your hike.  

This is because dehydration can cause our urine to become concentrated, which can cause bladder irritation and urinary tract infections. A steady intake of water helps keep you hydrated without overloading your bladder, and causing you to dive for the nearest bush! 

 

3. Carry a ‘just in case’ kit 

While it’s important to keep your backpack light, being prepared for all eventualities is key. A simple ‘just in case’ kit can give you reassurance that even if you leak, you’ll be able to manage things without stopping your walk altogether.  

Creating a simple kit can make a world of difference. Include items such as leak-proof pants (fantastic for long hikes), biodegradable wipes or tissues, and a small bag to carry waste and wet items home. You could also add a she-pee to help keep things discreet if you get caught short before making it to a loo!  

4. Try Jude’s Bladder Care Supplements 

If you are dealing with leaks and frequently rushing for the loo, Jude’s Bladder Control Supplements can help. Developed with urogynaecologists, this daily supplement is a powerful botanical blend of pumpkin seed and soy germ extract that helps to soothe the bladder, reduce leaks by 67% and strengthen the pelvic floor muscles.  

“Living in the Peak District means I have incredible walks on my doorstep, but nearing to be close to the loo all the time meant that I’d stopped hiking. Since taking Jude, I’m no longer rushing to the loo and able to rejoin my local walking group. My life now revolves around planning weekend hikes and not where the nearest toilet is anymore!” Lucy, Bakewell. 

So, the next time you lace up your boots, keep these tips in mind to enjoy the most from your hike and enjoy your rambles with confidence… and without that niggling need for the loo ruining the view! 

Try Jude’s Bladder Control Supplement with 22% off by using code WALK22 and get started on your bladder care journey today. 

Jude will donate 30% of each sale to new customers using this code, and 10% of each sale to existing customers.