Peeing in your pants a little, while embarrassing, is totally normal. It’s called stress incontinence, when the bladder leaks urine while under increased pressure, like when you exercise, lift something heavy, sneeze (we’ll call it peezing), or you’re having sex.
Stress incontinence is not something you just have to suffer through. Treatments for stress incontinence usually include lifestyle or behavior changes, and in more serious cases, surgery. Here are some lifestyle tweaks that can help:
Empty your bladder often. As a precaution, head to the bathroom often, especially right before lifting heavy objects, exercising, or having sex. It’s also important to urinate when you first feel the urge—don’t hold it. This may help reduce the amount of urine that leaks.
Do Kegel exercises. Kegels help to strengthen the pelvic floor muscles so they’re better able to close the urethra in moments of stress (like coughing or sneezing).
Drink the *right* amount of fluid. If you drink large amounts of fluid, you may find that cutting back will reduce your leakage. However, if you don’t drink enough fluid, your urine may become concentrated, which can irritate your bladder and increase the urgency to urinate.