Summer is the perfect time to stay active—whether you’re traveling, gardening, chasing little ones, or enjoying outdoor workouts. But if you’re managing pelvic floor dysfunction, the heat, travel, and higher activity levels can bring some challenges. The good news? With a few mindful tips, you can enjoy summer to the fullest—leak-free and pain-free.
Hydration Matters (But Balance Is Key)
It’s tempting to limit fluids if you’re dealing with urinary urgency or leakage, but don’t! Dehydration actually irritates the bladder and can make symptoms worse. Aim to sip water consistently throughout the day, and avoid “chugging,” which can overwhelm the bladder.
Caffeine and alcohol can also contribute to bladder irritation—common culprits at barbecues and beach days. Try alternating those drinks with water and keep an eye on how certain beverages affect your symptoms. A happy bladder starts with smart hydration.
Support Your Pelvic Floor While You Move
If you’re walking more, hiking, or doing summer fitness classes, be aware of how your pelvic floor is functioning. Are you breath-holding during core exercises or straining during a heavy lift? These habits increase intra-abdominal pressure, which can worsen prolapse or leakage.
Use “exhale with exertion” as your guide: breathe out when you push, lift, or rise. Need more help? A pelvic floor PT can teach you how to engage your deep core without over-tightening or bearing down.
Travel Smart and Stay Comfortable
Long road trips or plane rides can increase pressure and tension in the pelvic floor. Plan for movement breaks every 1–2 hours and pack a lumbar support pillow or wedge if sitting aggravates your symptoms. And don’t forget your pelvic floor-friendly tools—like a small inflatable cushion or personal peri bottle for on-the-go comfort.
Whether you’re headed to the lake or lounging by the pool, you deserve to feel confident and strong in your body.
