As you start to drink more water, you will adjust and
you will spend less time rushing to the bathroom, as
the body will know that it will always receive the right
amount of water for its needs.
If you feel worried as to what might happen at the
other end when you take more water, then exercises
to strengthen the pelvic floor muscles can help. These
exercises can’t replace expert advice and assessment
from a trained continence nurse. (The following
example is for women.)
Always sit on the toilet seat as opposed to “drooping”
and, in order to locate the right muscles, try to stop
the flow of urine midstream. You should do this once
only to feel the muscles contracting.
Normally, allow the urine to flow freely and try to
empty the bladder a second time after you think
you’ve finished. Never ignore the urge to go to the
bathroom because you’re too busy.
You must try to perform pelvic floor exercises
several times a day if you feel you have a problem.
Draw the muscles up inside you for a count of five
then relax, releasing slowly. Rest in between each
contraction and, after performing approximately 5
slow contractions, finish with another 10, this time
releasing quickly. Always remember to breathe evenly
throughout
