Road Trip Ready: Tips for Keeping Urinary Urgency in the Backseat

The holidays are about family, food, and connection—but for many of us, long hours in the car can bring another uninvited guest: the urgent need to “go” at the worst possible times. Whether you’ve been dealing with urinary urgency for years or it’s just started recently, I want you to know there are ways to make your holiday road tripping easier on your bladder.

1. Plan Your Route—With Your Bladder in Mind
Before you head out, plan ahead for convenient rest stops, gas stations, and even coffee shops along your route. Knowing where your next break is can reduce anxiety—and sometimes, that alone can calm urgency signals. Also, stopping every couple hours is a great time to stretch your legs which can prevent blood clots.

2. Check Posture and Kick Tension to the Curb

Long car rides and even short commutes can be stressful, causing us to hold unnecessary tension in our jaw, shoulders, and even our bums. Maintaining good posture is crucial for pelvic floor health when driving or riding. Poor posture can put excessive pressure and strain on the pelvic floor muscles, leading to urgency and leaks. Doing a quick body scan periodically can help to release any uninvited tension that may be along for the ride.

3. Hydrate Smart
Yes, drink water! But sipping steadily instead of gulping large amounts at once will help your body better absorb the fluid promoting optimal hydration. Also, avoid over-drinking before you leave—your bladder will thank you.

4. Limit Bladder Irritants Before and During Travel
Coffee, soda, citrus, and artificial sweeteners can irritate your bladder lining and stir up urgency. If you know one of these is your trigger, save it for after you arrive. If traveling without your morning cup of joe is not an option, try taking some sips of water with it to decrease the acidity and soothe your bladder.

5. Gentle Pelvic Floor Engagement
Sometimes, a quick “knack” (a light squeeze of your pelvic floor muscles, as if you were trying to stop the flow of urine) before coughing, sneezing, or standing can help with leakage. A pelvic floor therapist can teach you how to use this in the right situations.

The goal isn’t perfection—it’s comfort and confidence. A little planning now can mean more focus on turkey, mac n cheese and pie, and less on finding the nearest restroom.

P.S. For those who may need gender neutral or family restrooms, look for Target's and Chipotle's!