Eat less of any food that might irritate your bladder. Then look for changes in your bladder habits. Such foods include citrus fruit, chocolate, tomatoes, vinegars, spicy foods, dairy products, and aspartame.
Include fruits, vegetables, beans, and whole grains in your diet each day. These foods are high in fiber.
Drink enough fluids. Don't avoid drinking fluid because you are worried about leaking urine.
Get some exercise every day. Try to do moderate activity at least 2½ hours a week. Or try to do vigorous activity at least 1¼ hours a week. It's fine to be active in blocks of 10 minutes or more throughout your day and week.
Try one or more of these tips. They may help you gain some control over your symptoms:
Set a schedule for urinating every 2 to 4 hours. Go whether or not you feel the need.
Practice "double voiding." This means urinating as much as possible, relaxing for a few moments, and then urinating again.
If you have trouble reaching the bathroom before you urinate, consider making a clearer, quicker path to the bathroom. Wear clothes that are easy to take off (such as those with elastic waistbands or Velcro closures). Or keep a urinal close to your bed or chair.