The Ultimate Guide to Swimming with Incontinence

Swimming should be fun, not stressful! If you’re worried about incontinence whilst swimming, we’re here to help. From pool-friendly incontinence products to practical tips, you can dive in with confidence.

Can I Swim With Incontinence?

Yes, despite common misconceptions, you can go swimming if you have incontinence, just follow our steps below to increase your confidence.

1. Plan Ahead

Make sure to get to the pool / beach / sun lounger with as little stress as possible by being prepared. Check online where the toilets are, whether there are disabled toilets with a sink in the stall, pack extra provisions and changes of absorbent swimwear, a nice thick towel or robe.

2. Wear Incontinence Swimwear

There are so many different types of absorbent swimwear now which can be used for light periods or for mild incontinence. You can choose the style that best suits you - 

Available in neon red or black, with bust support and padding and adjustable straps.

This racer back incontinence swimming costume is perfect for swimming laps in the pool.

We have two bikinis - a ribbed crop top and bikini bottom, or a ruched side bikini with a cross over top. We will have string bikinis for next summer!

3. Stay Hydrated

The irony of bladder weakness is that being dehydrated makes leaks more likely - concentrated urine irritates the bladder. Keeping all your organs flushed with fluids helps your body to work more efficiently so don't feel the need to avoid drinks when you are in the sunshine. Caffeinated drinks and alcohol may make urge incontinence more likely so stick to water.

4. Practice Breathing Techniques

Mindful breathing encourages relaxation, which can help ease tension in the pelvic floor muscles. Tense pelvic muscles can increase incontinence, so relaxation through breath control may provide relief. You can pair mindful breathing with pelvic floor exercises (like Kegels) to strengthen these muscles, which can improve bladder control.

We have a great blog on how breathing and meditation can help an overactive bladder.

5. Practice Pelvic Floor Exercises

Pelvic floor exercises can help prevent leaks. The Secret Whispers Kegel Weights pelvic floor muscle training help you engage the correct muscles to enhance muscle strength, retrain pelvic floor muscles, and prevent atrophy.

6. Plan For Short Sessions

Keep your dips short and go to the toilet before and afterwards. Head to the toilets after each leak. The beauty of reusable incontinence swimwear is that it can be rinsed clear, squeezed out and put back on. Any swimming environment tends to have tropical heat (yes even your local leisure centre) so your bottoms with dry while you lounge.

7. Change often

Plan to head to the bathroom every 45 minutes or so to empty your bladder or freshen up after any bladder leaks. If you opt for a bikini you can rotate two sets of bottoms. Hang them off your beach umbrella!

8. Give yourself grace

Accidents happen, if you end up peeing in the sea no-one will know or care, just head to the loos as soon as you are out. The BIGGEST swimming myth is 100% not true - there is no dye in the swimming pool water that will give your little leaks away! 

Whilst incontinence can feel limiting, it is reassuring to know that there are a range of products designed to keep you active in the water a plan you can try to strengthen your pelvic floor.

If you found this blog useful and want to read more - 

Best incontinence underwear for women

Bladder control and your period

How mindful meditation can help an overactive bladder

Incontinence pads v's pants

If you want to more information about switching to reusable pee and period products, feel free to contact the team. You can drop them a email or use the online chat. The team all use the products themselves and nothing is TMI. We all happily overshare our own experiences.

About the Author: Kirstin loves sea swimming and lives with her three children by the seaside. As part of Cheeky Wipes customer service team she spends most days talking about periods, poo, and pee.