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Sometimes, life presents us with unexpected situations where finding a restroom becomes nearly impossible. Whether you’re stuck in traffic, on a long flight with a broken lavatory, or trekking through the wilderness without access to a toilet, the need to urgently urinate can be both inconvenient and uncomfortable. In these moments, knowing how to stop the urge to urinate can be a useful skill to have. While it may seem impossible or unnatural to hold in urine when the need arises, there are various techniques and methods that can help you temporarily curb the urge until a suitable opportunity to use the toilet arises. In this guide, we will explore some strategies and recommendations on how to stop urinating when access to a restroom is not available, ensuring you stay as comfortable as possible in these challenging situations.
This article was co-written by Allison Romero, PT, DPT. Allison Romero is a pelvic floor specialist, physiotherapist, and owner of Reclaim Pelvic Therapy in the San Francisco Bay Area. With over a decade of experience, Allison specializes in general physical therapy therapies for the treatment of pelvic floor dysfunction. She holds a bachelor of science degree in kinesiology and exercise science from Sonoma State University and a doctorate in physical therapy from the University of Southern California. Allison is a physical therapist in California and a member of the American Physical Therapy Association – Women’s Health Division and the International Pelvic Floor Health Association.
There are 11 references cited in this article that you can view at the bottom of the page.
This entry has been viewed 134,088 times.
We all know the pain of having to pee in a place where there is no toilet. Fortunately, there are ways to make it a little less uncomfortable to hold your pee. You can try distracting yourself and focusing your mind on something else and adjusting your body to reduce discomfort. In the long run, you can train your bladder to hold urine better for longer. However, even with bladder training, you shouldn’t try to hold back if you really need to – this can damage your bladder and kidneys. [1] X Research Source
Steps
Adjust the body
- Sit still if you are sitting. If you find yourself in a comfortable position, stay there until you start to feel uncomfortable and have to change positions.
- Avoid changing positions or making sudden movements.
- Try to be as smooth and fluid as possible when walking or doing other things.
- The average adult bladder can only hold about 350-470 ml of urine without discomfort.
- Don’t go without water to try to prevent your bladder from filling up in the first place. Dehydration is a possible and very dangerous condition.
- Sit up straight or lean on the back of a chair. Leaning forward, especially when wearing tight pants, puts extra pressure on the bladder.
- Cross your legs when standing. This position helps you feel like you are closing your urethra.
- Alternately cross your legs and then return to the original position when sitting. These posture changes can reduce pressure on the bladder.
- Lift your upper body so that your back forms a curve, but remember not to stretch your abdomen so as not to put pressure on your bladder. [5] X Research Sources
- However, you may experience temporary loss of bladder control from farting, so don’t try this if you’re not sure you can hold your bladder while you pass!
- This phenomenon is called “cold-season diuresis,” similar to “cold-water diuresis,” a term that describes the sensation of needing to urinate when soaked in cool or cold water. [7] X Research Sources
- While cold water is the top culprit, taking a warm bath or jumping into a hot tub can also stimulate diuresis, so stay out of the water completely!
Distract or focus on something else
- Meditate, chant mantras, or practice deep breathing exercises.
- Some people find it helpful to focus on the sensation of squeezing the muscles around the urethra, the passage through which urine leaves the body. For others, this focus backfires!
- Countdown from 99 repeats many times.
- Read poetry or hum a familiar song from childhood.
- Read the full names of all the people in the room you know and name the others.
- Show yourself the way home, to the office, to the supermarket, etc.
- Your friends may find it hilarious to describe waterfalls, rivers, and flushing toilets when they know you’re in the mood to pee. Try saying, “Okay guys, that’s fun,” and move on. If they continue to joke around, leave the place quietly.
- Avoid people and situations that make you laugh. Watch drama instead of comedy on TV!
- Talk to your doctor if you frequently leak urine when you laugh, even if your bladder isn’t full. You may have a condition called “laughing incontinence.” [11] X Trusted Source PubMed Central Go to Source
Bladder training
- Ideally, you should use a measuring cup to record the amount of urine each time you urinate, but you can also just estimate levels like “many”, “medium” and “little.”
- For example, you could set a “pee time” when you wake up (6:30 a.m.), arrive at work (9 a.m.), and right before your lunch break (11:30 p.m.), etc.
- Try to stick to the scheduled time. A 5-15 minute delay in urinating can help dilate the bladder to gradually hold more urine. [14] X Research Source
- While the average adult pees every three to four hours, this may not be an easy goal for you to achieve. Slowly extend the time between urinations and stop when you feel you’ve reached your limit. [16] X Research Source
- Try doing Kegels during commercials when you’re watching your favorite show on TV, sitting at your desk, lying down, or refueling – you can actually do it almost any time.
- Try to practice this exercise at least 3 times per day, 3-4 days a week.
- Overactive bladder can be treated with lifestyle modifications – such as improved diet, regular exercise, weight loss, smoking cessation, and possibly medication. [19] X Trusted Source Mayo Clinic Go to Source
- You should also talk to your doctor if you have any problems with urinary incontinence, which is urine that comes out when you’re not actively urinating.
Warning
- If you have a frequent urge to urinate or have urinary incontinence, see your doctor. There are many measures you can take to control your bladder such as meditation, practicing exercises, and making lifestyle changes.
- Holding in urine can cause reflux (urine backing up into the kidneys). This condition can cause urinary tract infections and kidney damage.
This article was co-written by Allison Romero, PT, DPT. Allison Romero is a pelvic floor specialist, physiotherapist, and owner of Reclaim Pelvic Therapy in the San Francisco Bay Area. With over a decade of experience, Allison specializes in general physical therapy therapies for the treatment of pelvic floor dysfunction. She holds a bachelor of science degree in kinesiology and exercise science from Sonoma State University and a doctorate in physical therapy from the University of Southern California. Allison is a physical therapist in California and a member of the American Physical Therapy Association – Women’s Health Division and the International Pelvic Floor Health Association.
There are 11 references cited in this article that you can view at the bottom of the page.
This entry has been viewed 134,088 times.
We all know the pain of having to pee in a place where there is no toilet. Fortunately, there are ways to make it a little less uncomfortable to hold your pee. You can try distracting yourself and focusing your mind on something else and adjusting your body to reduce discomfort. In the long run, you can train your bladder to hold urine better for longer. However, even with bladder training, you shouldn’t try to hold back if you really need to – this can damage your bladder and kidneys. [1] X Research Source
In conclusion, while it can be challenging to stop urinating when you cannot access a toilet, it is essential to manage these situations effectively. By following the strategies discussed, such as strengthening pelvic floor muscles through exercises like Kegels, practicing mindfulness and deep breathing techniques, and using devices such as a pStyle or portable urinal, individuals can find temporary relief and maintain their comfort and dignity. However, it is crucial to remember that these methods should only be used as alternatives in emergency situations, and it is always best to find proper restroom facilities as soon as possible. Moreover, if experiencing persistent or prolonged difficulties with urination, it is important to consult a healthcare professional to identify any underlying medical conditions and receive appropriate treatment.
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