Gotta Go!

A little planning can make a big difference if you struggle with urinary incontinence while traveling

Fact checked by Jim Lacy

The joys of travel are boundless, but one nonnegotiable often limits people who have bladder issues: bathroom accessibility. And when you’re traveling to new places, the unknowns bring unpredictability — and stress. 

Millions know the sensation. In the United States, more than 25 million adults live with urinary incontinence (UI), according to the National Association for Continence.

“Urinary incontinence and overactive bladder are not just part of aging, and they do not have to limit your lifestyle. Travel, social engagement, and community participation are all possible with the right strategies,” says Elizabeth Zavala, MD, assistant professor of medicine at the University of Chicago Medicine.

Find out how you can prepare yourself — and your bladder — for travel.

The following tips can help ease your worries as you plan your next trip.

Identify restroom stops in advance

Before you leave for your trip, map out public restrooms along your route, including at airports, train stations, gas stations, rest stops, restaurants, chain stores, and more. Illinois law specifically requires bathroom access at places open to the public, but not all states protect people’s bathroom access.

In addition to searching online and making phone calls to locations, the following apps can help you navigate bathroom locations and cleanliness. 

Most are available on iOS and Android platforms.

Flush Toilet Finder & Map: Logs more than 200,000 restrooms worldwide using GPS. Offline use available.

Bathroom Scout: Lists more than 3 million bathrooms worldwide, including public toilets, restrooms in restaurants, and other facilities.

We Can’t Wait by the Crohn’s & Colitis Foundation: Highlights restrooms that are part of the “open bathroom” policy and allows restroom reporting and advocacy.

Google Maps: Can be used to search for public toilets, and the results often include user ratings and directions.

Once you plan places to stop, schedule bathroom breaks proactively.

“If you are driving, stop every 1.5 hours to use the washroom. During other times on the trip, go every two hours, and don’t wait for the last minute,” says Mark E. Hroncich, MD, geriatrician at Loyola Medicine.

Dress for success

While traveling, wear loose, easy-to-remove clothing in case of sudden urges, as well as protective products like high-quality absorbent pads or incontinence underwear. “Choose products that wick moisture away and have odor control,” Zavala says.

Hayat Essa, program specialist at the National Council on Aging (NCOA), suggests packing a small travel kit with protective underwear, absorbent pads, wipes, hand sanitizer, a disposable bag, and a change of clothes for “extra peace of mind.”

Eat and drink wisely

Certain foods and beverages are known bladder irritants and can worsen symptoms of overactive bladder, Zavala says. Common bladder irritants include:

• Caffeinated drinks, which are also diuretics
• Alcohol, which increases urine production
• Carbonated beverages, which irritate the bladder
• Citrus fruits and juices, because their acidity triggers urgency
• Spicy foods, which are linked to increased bladder sensitivity
• Artificial sweeteners, which increase urgency and frequency

Bladder-friendly choices include:

• Water, which should be sipped steadily. “Dehydration can worsen bladder irritation,” Zavala says. Just avoid drinking large volumes at once. “Instead, sip throughout the day, and reduce intake one to two hours before long travel,” she adds.
• High-fiber snacks like nuts, whole grain crackers, and dried fruit, to help keep bowel regularity, which in turn supports bladder health. “Constipation can worsen urinary incontinence symptoms,” Zavala says.
• Non-acidic fruits, including bananas and pears

Choose accommodations based on ease

If staying with family, don’t be shy about discussing bathroom access in advance. For hotel stays, request a room near elevators or the lobby restroom in case one of your travel companions is using the bathroom in your room when you need to go. And when flying, taking the train, or riding a charter bus, opt for an aisle seat for easier bathroom access.

If you’re looking for destinations that are more accommodating for people with urinary incontinence than others, Essa says Japan, the Netherlands, and Australia are often praised for investing in accessible, clean, and widely available public restrooms.

“In contrast, many U.S. cities lack consistent infrastructure, which can make day-to-day mobility more challenging for those managing UI,” she says.

Engage in regular behavioral therapies

Ask your primary care doctor for guidance. “Women should see their gynecologist if they have any pelvic problems. There can be mechanical problems, infection problems, and there are medications that can help space out how long you have to go between washroom visits,” Hroncich says, adding that men should consult their urologist for guidance on diagnosis and medication.

Aside from medication, Zavala says non-pharmacologic interventions are first-line therapy and highly effective, especially in older adults. These include the following:

• Pelvic floor muscle training (Kegels), which strengthens muscles to reduce urgency and leakage
• Bladder training, to help increase the interval between voiding, reducing urgency and frequency
• Scheduled voiding, which can be helpful for people with cognitive impairment or physical limitations
• Environmental adaptations, such as ensuring easy restroom access, using bedside commodes in hotels, or minimizing obstacles that prevent timely bathroom access

“Early intervention matters. Many older adults delay discussing bladder concerns out of embarrassment,” Zavala says.

Seeking care from physical therapists, social workers, and community health workers can support incontinence management and reduce stigma.

“Incontinence can also increase fall risk, especially if someone rushes to the bathroom, particularly at night. A fall can then reduce confidence and mobility even further,” Essa says.

For women, physical therapy as well as pelvic floor and balance exercises have been shown to improve bladder control and reduce fall risk. The pelvic health training app Tät offers pelvic floor exercises and bladder education.

Incontinence may feel like you’re traveling with a leash. But with the vast array of tools and information out there, you can plan ahead and manage it while traveling. 

Bon voyage!

Originally published in the Summer/Fall 2025 print issue.