The holidays should be about family, friends, and fun. However, if you have an overactive bladder (OAB), the season can turn stressful, filled with worry about finding bathrooms.
OAB affects millions of adults in the United States, but many have found a way to manage it successfully. With some strategy and a bit of help from our experts at Golden Gate Urology in Berkeley, California, you can stay in control and focus on the season, not your bladder.
OAB occurs when the bladder muscles contract too often, even when the bladder isn’t full. That can lead to urgency, frequent trips to the bathroom, waking up at night to pee, or occasional leaks.
During the holidays, symptoms often feel worse because your usual routine is disrupted. You may be traveling, sleeping less, exposed to more triggers, or feeling a little more stressed. All of that puts extra pressure on an already sensitive bladder.
Unlike what many people believe, managing OAB isn’t about drinking less or staying home. It’s about making small, smart changes that support your bladder rather than trigger it. Here are our favorite bladder control tips.
It may be tempting to cut way back on fluids, but that can backfire. When you don’t drink enough water, your urine becomes more concentrated, irritating the bladder and making urgency worse.
Instead, sip water throughout the day and avoid chugging large amounts at once. Try tapering fluids a few hours before bedtime to reduce nighttime bathroom trips.
Note what triggers your symptoms and take steps to avoid them. You don’t need a complicated diet — just some awareness. Common bladder irritants include:
If you can’t avoid them altogether, we recommend enjoying them earlier in the day or in moderation.
One of the most effective ways to manage OAB is to teach your bladder to wait a little longer between bathroom trips.
It starts small, maybe delaying an urge for five minutes instead of going right away. Pair this with slow breathing and gentle pelvic floor tightening to help the urge pass. Over time, these longer gaps train your bladder to be less reactive.
Pelvic floor exercises can be powerful. These muscles support your bladder and help you hold it when an urge hits. Strengthen them by tightening the muscles you’d use to stop urine flow, holding for a few seconds, then relaxing. Repeating this daily builds bladder control over time.
Holiday travel with OAB doesn’t have to be stressful when you’re prepared. Use the restroom before trips, choose aisle seats when flying, and map out rest stops along your driving route. If you attend a party or dinner, quietly note where the bathroom is when you arrive.
It can also help to pack a small “just in case” kit with a liner, spare underwear, and wipes, so you feel secure, even if you never need it. Peace of mind makes everything easier.
If OAB affects your sleep, social life, travel plans, or mental health, talk to one of our urologists. We offer bladder health services, including medications, targeted pelvic floor therapy, nerve stimulation treatments, and personalized plans that go beyond at-home care.
Overactive bladder doesn’t get to decide how you spend your holidays. All it takes is some planning, training, and support from our team at Golden Gate Urology.
If you need help taking charge of your bladder health this holiday season, call our friendly staff at 510-255-0013 or request an appointment online today.
