If you are already managing dashes to the loo, gushes in your gusset and the worry of where the nearest toilet is all the time then unfortunately, you may notice things getting worse, not better, right now.
Let’s take a look at why the summer heat can affect our bladders, and what you can do to feel more in control again.
So, why are my leaks getting worse in hot weather?
Firstly - and maybe obviously - dehydration plays a huge part. When we’re hot, we sweat more, and if we’re not drinking enough to replace those fluids, our wee becomes more concentrated. That might not sound like a big deal, but concentrated urine can really irritate the bladder lining causing more urgency, more frequency, and more unexpected leaks.
You might also find you’re holding onto fluids (hello puffy ankles) or needing the loo more often at night. The body’s fluid balance goes a bit haywire when we’re dealing with heat and humidity, and our bladder definitely feels the impact.
Exercise and summer movement habits don’t help much either
It’s so tempting to get out and about and make the most of the warmer weather (especially when it can feel like the British Summer makes a brief appearance!). Whether you’re out chasing the (grand)kids round the park or sweating your way through a workout, heat means we often move differently - sometimes more, sometimes less.
If you’re more active, the extra impact can make leaks worse, especially if you’ve got a weakened pelvic floor. On the flip side, if the heat’s making you sluggish and you’ve ditched your usual walks or pelvic floor routine, that can have an effect too.
Let’s not forget sweat down there
Summer brings a whole new level of discomfort when it comes to leaks. A damp pad, humid weather and synthetic fabrics can cause irritation, and when your skin’s already hot and sensitive, even a small leak can feel worse than usual. And then of course, it’s natural to worry about odour, chafing or visible damp patches if you’re wearing light summer clothes. Let’s be honest - none of this helps our confidence.
How to get back in control when leaks are getting worse
So what can we actually do? Firstly, drink more water. We know, we know: when leaks are worse, drinking more feels counterintuitive. But trust us on this one - a well-hydrated bladder is a happy bladder. Aim for small sips throughout the day, and keep caffeine and alcohol moderate (or ditch it altogether) as both can irritate the bladder.
Next, bring pelvic floor exercises back into your routine (oh, we know how easy they are to forget, don’t worry!). They only take a few minutes a day at most, and they really can make a significant difference over time. If you’ve fallen out of the habit, now’s a great time to restart. The key to consistency is to try to link them to something you already do regularly, like brushing your teeth or waiting for the kettle to boil, or our favourite - sitting at a red light. Squeeze and release until the lights turn green!
Choose breathable fabrics and better pads
Ditch the synthetic knickers and go for cotton whenever you can. Some of the newer leakproof underwear options, like Jude’s leakproof pants, are specifically designed to be cooler and more breathable than bulky pads - and they help you feel drier and more secure in the heat. If you do prefer pads, change them often and look for ones that are specifically made for urine leaks, not just periods as these usually lock away odour better and absorb more, giving you more reassurance.
Go gently on yourself
You’re not doing anything wrong - our bodies are just more sensitive in the heat and especially during menopause. Leaks getting worse during a heatwave isn’t a sign that your pelvic floor is failing, but it can be a sign that your body’s under stress, juggling hormones, hydration and heat, and doing its best to keep up. Give yourself some grace, rest your body as much as you can, and try not to let leaks knock your confidence.
And finally...
If bladder leaks are becoming a regular feature, no matter the weather, you don’t have to just put up with them.
Talk to your GP or a pelvic health physio - there’s so much that can be done. Whether it’s improving your pelvic floor strength, increasing your fluid intake or ruling out an infection, support is out there.
And if you’re already managing leaks, summer just calls for a tweaks here and there.
