Incontinence and Swimming: Practical Tips for Pool Confidence

• 14 Oct, 2025
• Sean Luke
• 1 Comments

Finding the courage to hit the pool when you deal with urinary incontinence is a condition that causes unexpected urine leakage can feel like a tall order. The good news? With the right mindset, gear, and a few simple habits, you can enjoy swimming without fear of embarrassment or discomfort. Below are the incontinence swimming tips you need to make a splash safely and confidently.

Key Takeaways

• Choose waterproof, absorbent swimwear designed for incontinence.
• Practice pelvic floor exercises regularly to improve bladder control.
• Follow a pre‑pool routine that limits fluid intake and empties the bladder.
• Maintain strict hygiene with chlorine‑compatible products.
• Know when to talk to a healthcare professional about persistent leaks.

Understanding Incontinence in the Water

Most people assume that water neutralises leaks, but the reality is that urine still passes through the skin and can affect pool chemistry. Swimming is the activity of moving through water using coordinated strokes doesn’t magically stop your bladder from emptying. In fact, the pressure of water on the abdomen can sometimes trigger a reflex leak, especially during vigorous strokes.

Knowing how your body reacts helps you plan better. Keep a diary for a week and note when leaks happen-before a session, mid‑lap, or after a break. Patterns often emerge around fluid intake, temperature changes, or specific strokes.

Choosing the Right Gear

The market now offers swimwear that blends style with protection. Look for items labelled “waterproof” or “incontinence‑grade”. These are made from silicone‑coated fabrics that seal the waist and legs, preventing urine from seeping into the pool.

Pick the style that matches your comfort level and swimming routine. For lap swimmers who move a lot, waterproof briefs work best because they stay in place. For casual pool days, disposable diapers are easy to toss after a splash.

Managing Hygiene and Pool Safety

Chlorine reacts with urine to form chloramines, which cause eye irritation and a distinct “chlorine smell”. To protect yourself and other swimmers, follow these hygiene steps:

1. Shower thoroughly before entering the pool, using a mild, chlorine‑free soap.
2. Make sure your swimwear is clean and free of any residue.
3. After swimming, rinse off again to remove any chlorine that may have stuck to the fabric.
4. If you experience a leak, change into dry clothing immediately and wash the wet swimwear.

Having a set of spare swimwear and a waterproof bag in your locker can save you from a panic moment.

Strengthening Your Bladder with Pelvic Floor Exercises

One of the most effective ways to reduce leaks is to train the muscles that control urine flow. Pelvic floor exercises also known as Kegels, involve repeatedly contracting and relaxing the muscles that support the bladder can increase strength by up to 40% when done consistently.

Try this simple routine:

• Find the right muscles: Stop urination mid‑stream once a day to feel the contraction.
• Contract for 5seconds, then relax for 5seconds. Aim for 10 repetitions.
• Do three sets per day-morning, afternoon, and evening.

Integrate the exercises while waiting for the pool to heat up or during TV breaks. Over a few weeks you’ll notice fewer sudden urges.

Planning Your Pool Visit

Preparation can drastically lower anxiety. Follow this pre‑session checklist:

• Hydration timing: Drink a moderate amount of water 1‑2hours before you swim, then taper off.
• Pre‑emptive bathroom break: Empty your bladder right before you change into your swimwear.
• Layer up: Wear a thin, cotton under‑layer beneath waterproof briefs if you need extra protection.
• Pack essentials: Spare swimwear, towel, waterproof bag, and disposable pads.

By controlling fluid intake and timing bathroom trips, you reduce the chance of a surprise leak mid‑lap.

Dealing with Accidents Gracefully

If a leak does happen, stay calm. The water dilutes urine quickly, and most pools have staff trained to handle such incidents discreetly. Here’s how to minimise impact:

1. Signal a lifeguard or staff member-most pools have a “help” button.
2. Excuse yourself to the changing area, change into dry clothes, and rinse the wet gear.
3. If you’re in a public pool, consider using a disposable swim diaper for the remainder of the session.
4. Record the incident in your symptom diary to see if patterns emerge.

Remember, accidents happen to everyone; the key is how you respond.

When to Seek Professional Help

If leaks persist despite using protective gear and doing pelvic floor exercises, it may be time to consult a specialist. A urologist or continence nurse can assess for underlying conditions such as overactive bladder, urinary tract infection, or muscle weakness.

Typical interventions include:

• Prescription medications that calm bladder overactivity.
• Physical therapy focused on pelvic floor strength.
• Behavioural coaching for timed voiding.

Early medical input can prevent long‑term complications and improve quality of life, both in and out of the pool.

Putting It All Together

Enjoying the pool with urinary incontinence is entirely possible when you combine the right equipment, a solid hygiene routine, regular pelvic floor training, and smart planning. Start with one change-perhaps a pair of waterproof briefs-and build from there. Over time, the confidence you gain will make each swim feel less like a challenge and more like a refreshing break.