Half the female population will experience urinary incontinence at some time in their lives, so it’s no surprise that 26% of female fitness instructors reported some form of urinary incontinence.

Stress incontinence is when the bladder leaks when put under pressure and a prime example of this is during exercise. A US study found that 38% of female runners actively experience it, so it’s nothing to be embarrassed about, you’re not the only one!

You may be on the treadmill, tackling the stairmaster or in the downward dog position when a little leak happens, but the good news is that you can maintain your fitness regime!

Try these simple steps to help minimise leaks –

• It may seem obvious but empty your bladder just before you start exercising.
• If you’re out for a run and you’re planning long distance, factor in a toilet stop.
• Keep hydrated. It’s a common misconception that drinking less will help prevent leaks. It is important to stay hydrated during exercise so drinking plenty of water in small doses is key. It can not only help improve bladder control but will reduce the odour of any accidental leaks.
• Stick with dark coloured active wear. If you’re worried about leaks being visible, dark coloured absorbent materials will help to hide any that may occur.
• Add Giggle Knickers to your gym kit! Giggle Knickers® are a new super-soft, light weight, washable cotton knicker with a hi-tech protective panel that gives you total security without the bulk or bother of disposable pads. Our patent pending core can easily hold 30ml of liquid, that’s roughly 6 teaspoons and our knickers will help keep you and your clothes dry and odour free.

Do you leak when you exercise? Check out our next blog where we’ll be focusing on how to strengthen your pelvic floor muscles.