Bladder leaks are more common than you think - but just because they're common doesn't mean they should be accepted.
If you have ever leaked a little urine when laughing, running or jumping, you are not alone. Bladder leaks affect women of all ages and activity levels, yet they are rarely talked about openly. At NIXI Body, we speak with women every day who are surprised to learn that bladder leaks and incontinence are experienced by up to one in three women!
In this article, we explore how common bladder leaks are, why they happen and how modern leak-proof solutions (like our underwear!) can support women to keep moving with confidence.
What are bladder leaks and incontinence?
Bladder leaks are the unintentional loss of urine. They can happen occasionally or more regularly and may range from a few drops to larger leaks. Clinically, this is known as urinary incontinence.
There are several types of incontinence commonly seen in women.
Stress incontinence
Stress incontinence occurs when pressure is placed on the bladder. This often happens during running, jumping, coughing, laughing or lifting. It is commonly linked to pregnancy, childbirth and hormonal changes.
Urge incontinence
Urge incontinence involves a sudden and strong need to urinate, followed by leaking before reaching the toilet. This can feel unpredictable and frustrating.
Mixed incontinence
Many women experience a combination of stress and urge incontinence, particularly during midlife.
Light bladder leaks are often the earliest sign of incontinence. They may feel minor, but they are still a signal from the body that extra support may be needed.
How common are bladder leaks in women?
Bladder leaks are far more common than many women realise. Research shows that up to one in three women experience bladder leaks or incontinence at some point in their lives.
In our experience, light bladder leaks are especially underreported. Women often assume leaking is a normal part of exercise, ageing or motherhood and simply learn to live with it.
Bladder leaks can occur at any stage of life, including:
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Throughout perimenopause and menopause
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In teenage and adult athletes
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With regular high impact exercise
Understanding how common bladder leaks are helps reduce shame and encourages women to seek practical solutions.
Why do so many women experience bladder leaks?
Bladder control relies on the coordination of muscles, hormones and the nervous system. Changes in any of these areas can increase the likelihood of leaks.
Pelvic floor strength and coordination
The pelvic floor muscles support the bladder and help maintain continence. Pregnancy, birth and repetitive impact can weaken or overload these muscles. Many women are never taught how to correctly engage them.
Hormonal changes
Oestrogen supports the tissues around the bladder and urethra. During menopause, declining oestrogen levels can reduce tissue strength and elasticity, increasing the risk of incontinence.
Sport and movement
High impact activities such as running, netball and HIIT place repeated pressure on the bladder. Even strong and fit women can experience light bladder leaks during training or competition, especially elite athletes.
Lifestyle factors
Caffeine, dehydration and poor toileting habits can irritate the bladder. Restricting fluids is a common response to leaking, but it often makes symptoms worse.
Light bladder leaks still matter
One of the most common things women say is, “It’s only a small leak.” Light bladder leaks are often dismissed or ignored, yet they are still a form of incontinence.
At NIXI Body, we see light bladder leaks as an opportunity for early support from a women's health physio. Addressing leaks early can help prevent symptoms from worsening and support long term confidence.
Light bladder leaks often show up during:
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Running or gym sessions
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Team sports
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Long days on your feet
For many women, leakproof underwear provides reassurance while they continue to move and build pelvic floor strength.
The emotional side of bladder leaks
Bladder leaks do not just affect the body. They affect confidence, freedom and enjoyment of movement.
Many women reduce their activity, avoid certain exercises or stop playing sport altogether due to fear of leaking. Over time, this can impact both physical and mental wellbeing.
Bladder leaks are not a weakness. They are a health issue and one that deserves understanding and support.
Everyday ways to manage bladder leaks
Managing bladder leaks often involves a combination of education, support and the right products.
Pelvic floor training
Pelvic floor exercises can improve bladder control when done correctly and consistently. Many women benefit from guidance from a women’s health specialist.
Bladder friendly habits
Staying hydrated, managing caffeine intake and developing healthy toileting routines can help reduce urgency and irritation.
Wearing leakproof underwear
Modern absorbent underwear like NIXI Body's offers discreet protection without bulk. Leakproof underwear allows women to move confidently through training, work and everyday life.
Strength training, core stability and impact management can help protect the pelvic floor while maintaining an active lifestyle.
When to seek professional support
If bladder leaks are affecting your confidence or stopping you from enjoying movement, professional support can make a real difference.
Consider seeking help if:
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Leaks are increasing
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Symptoms start suddenly
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There is pain or discomfort
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Leaks continue despite self care
Early support often leads to better outcomes.
You are not alone
Bladder leaks are common, treatable and nothing to be ashamed of. With the right information and support, many women can continue to move, train and live confidently.
At NIXI Body, we believe every woman deserves to feel strong, supported and free in her body.
Bladder leaks and incontinence affect women across all ages and life stages. Light bladder leaks are especially common during sport, pregnancy and menopause, but they should not be ignored. Understanding why leaks happen and using supportive solutions can help women stay active and confident!