Dr Amir Khan, known for his appearances on ITV's Lorraine, has warned that a seemingly sensible habit of going for a "just in case wee" before leaving the house or getting into bed could train the bladder to need the toilet more often, potentially leading to a long-term problem.
How the habit can backfire
Asked by Ravir Singh whether going for a "just in case wee" is healthy, Dr Khan said it will not be harmful every so often, especially if there will be no access to a toilet once out the door. However, he cautioned that doing it a lot can train the bladder to need to go when it does not need to, because it gets used to emptying when only a little bit full.
Dr Khan said: "If you're doing that a lot, that can actually train your bladder to need to go to the toilet when you don't need to because it's getting used to emptying when it's only a little bit full, not fully full."
He added: "That will send messages up to your brain to say, 'Right, you need to go,' when it's not full, and that, in the long run, can lead to urge incontinence, that running to the toilet because you feel like you need to go when you don't."
Bladder training and hydration
The best way to unlearn this behaviour is through "bladder training exercises," which Dr Khan said are as simple as waiting. He explained: "When you get that urge to go, just give it a few minutes, perhaps two or three minutes to begin with. Every day, just increase that time before you go to the loo by a couple of minutes. That will really help."
Staying properly hydrated can also help, even though it may feel counterproductive. Dr Khan said that going to the toilet too soon means urine is often more concentrated and that "irritates the bladder more." He said: "The more you dilute your urine, the less likely you want to go. And of course, those all-important pelvic floor exercises," which he suggests practising "throughout the day."
Pelvic floor exercises
The NHS says pelvic floor exercises strengthen the muscles that support the bladder, bowel, and womb, helping to prevent or reduce leaks. The health service said: "You can feel your pelvic floor muscles if you try to imagine stopping yourself peeing and farting. You may have to do pelvic floor exercises for a few months before you see any benefits."
To do the exercises, squeeze the pelvic floor muscles quickly, trying not to pull the tummy in, hold the squeeze for two seconds, relax, and repeat 10 times. Breathe normally and relax during the exercises, aiming to gradually increase the hold to 10 seconds with each squeeze.
