Pre Protest Hydration Strategy
To avoid having to empty your bladder during an action, consider your pre protest hydration strategy. According to the American College of Sports Medicine position statement on exercise and fluid replacement, "When hydrating prior to exercise the individual should slowly drink beverages (for example, ~5–7 mLIkgj1 per body weight) at least 4 h before the exercise task. If the individual does not produce urine, or the urine is dark or highly concentrated, s/he should slowly drink more beverage (for example, another ~3–5 mLIkgj1) about 2 h before the event. By hydrating several hours prior to exercise there is sufficient time for urine output to return towards normal before starting the event. Consuming beverages with sodium (20–50 mEqILj1) and/or small amounts of salted snacks or sodium-containing foods at meals will help to stimulate thirst and retain the consumed fluids. Prehydrating with beverages, if needed, should be initiated at least several hours before the exercise task to enable fluid absorption and allow urine output to return toward normal levels. "
Below is some guidance from marathon runners on staying hydrated while putting off the need to take a toilet break as much as possible. This advice may be useful for activists planning an action which is likely to involved many hours without the opportunity to use a toilet.
“I have done two marathons without needing to take a toilet break during the race. I think I have the trick down. Make a point of hydrating well during the week before the race, so you are not despearte to get hydrated soon before the race. You don’t want to hydrate too much night before and really easy on any liquids intake in the morning prior to the race, eat a light breakfast, just enough liquids so your mouth isn’t dry. Be sure to go before the race starts and no water intake at all from a half hour before the starting gun until the first water stop during the race. I find I will be adequately hydrated, but without the need for potty breaks until well after the finish line. I think the key is start hydrating well during the whole week prior to the race.” – Thomes
“Although I broke the pattern with my last marathon – in my 4 previous ones I didn’t have to take a toilet break at all so here’s what I have been doing:
- Like Thomas pointed out – start working on gradual hydration the week before the race
- Eat / drink lightly the night before race. I know everyone talks about carbo loading the night before but you really should begin that a few nights before, not the night before.
- Make sure to give yourself enough time the morning of the race to go to the bathroom to “void” everything you can
- Don’t go crazy trying to hydrate while waiting for the race to start. They usually offer water, coffee and tea at the very least as a courtesy before the race but be careful – just sip some water to keep yourself lightly hydrated
- On the topic of coffee/tea before a race – I used to avoid them like the plague before a race since they are both diuretics and can cause you to need to make a pit stop but since I just read an article last week about the performance boost caffeine can give you, I may have to rethink my stance." – Hiromi
“Definitely coffee. While in medical school a friend of mine came up with the term “CIBM” or “Caffeine-Induced Bowel Movement.” Works like a charm.
over a year ago" – Matt
“Your body does not store extra water by drinking more than you need over several days prior to a marathon. Drink according to thirst and you’ll be fine. To avoid having to stop during a marathon, you should hydrate early and probably stop around 2 hours prior to the start (nobody I know does this). Big races are a problem, but smaller races you can usually hit the bathroom close to the start time. Eating something with salt may help you retain a higher % of what you drink.” – Dave
www.daveelger.net/2009/01/pre-marathon-...
Dealing with the urge
1. Close your urethra. Most people do this automatically when a slight urge to pee is first felt. As the urge to pee grows, tensing unnecessary muscles can waste effort and may make the problem worse. Focus instead on isolating and squeezing muscles surrounding the urethra while allowing other muscles to relax on their own. Use the genito-urinary muscles to exert closing tension at the pee outlet. Relax the pelvis and abdomen to avoid inner pressure on the bladder.
2. Consider if you are standing, sitting, or moving.
Cross your legs when standing. Don’t cross your legs when sitting. Doing this can result in pain or possible loss of bladder control. When standing, crossing your legs helps you “hold it in” by compressing the urethra, surrounding tissues, and (in females) the genito-urinary opening. However, when sitting, any position which raises one or both thighs towards your abdomen causes pressure on the bladder, making it harder to hold it.
Opening your legs as wide as you can will help you hold it longer. You may feel like you are about to lose control, but if you let that feeling pass (which usually takes about 20 seconds), you will be able to hold it much longer.
3Sit upright but relaxed. Don’t “slouch”. Raise your upper-body and allow you back to arch taking pressure off your bladder, but do not “stretch” your abdomen as this will add pressure. Relax your abdomen.
Position your legs what ever way is most comfortable. Don’t cross your legs above the knee. If you cross your legs, cross them at the ankles or shins. Press your thighs together, but avoid over-tensing them. Let your pelvis roll or tilt to ease your bladder.
3. Do not lean forward, pull the front of your pelvis up, or squeeze your abdomen inward.
Stand using your legs to close your urinary structures, either by squeezing or pulling tight. Choose positions you can keep your balance in naturally without tensing. Relax the rest of your lower body. Reposition your legs and thighs as needed.
Allow your lower abdomen to tilt slightly forwards, if it does so on its own. This may relieve tension from your bladder.
Allow the small of your back to arch so your chest and head remain upright.
Let your abdomen expand and your front pelvis “tip” downwards (raising the buttocks).
Don’t assume this position unless it happens naturally, standing this way deliberately can become awkward and create tension.
4. Avoid jarring or shaking your body. Stay sitting, if sitting. Remain standing, if standing. Unless it achieves greater comfort. Use smooth and careful movements if you do sit or stand (ex., when standing after a long movie).
Avoid changing positions too suddenly. Keep movements as fluid and graceful as possible when you walk or perform other activities.
If you notice your hips tend to swing more as you walk let them do so. It allows the pelvic floor muscle to remain tightened. But don’t exaggerate this movement if it shakes your bladder.
Avoid tense, abrupt, or sudden movement. Remain smooth and natural. It actually makes it worse to “run to the bathroom” when you can go. Walk with strong steps, do not run.
5. Avoid thinking of water ,waterfalls.
6. Fidget, but not excessively. Gently shifting your legs and hips, and other subtle movements, interfere with urinating and help encourage your body to “wait”. However, excessive or exaggerated fidgeting increase tension and pressure.
7. Minimize drinking anything while you need to pee. But drink enough to maintain normal hydration. Avoid beverages, if holding pee occasionally for short periods.
Drink enough to stay hydrated, if holding pee for long periods, but avoid unnecessary beverages. Drink when you are actually thirsty, don’t drink a beverage “just because it’s there”.
8. Avoid any thoughts about letting out pee. Do not to think of anything that may make you want to pee more.
Do not think about using the bathroom, until you are actually there.
Do not think about trying to get to a bathroom, until access to one is likely to become available or allowed.
Keep your mind away from words and images representing toilets. – Pictures of toilets/toilets seats, model bathrooms displays, different words for toilet, etc.
Repeatedly tell yourself you do not have to go. Give yourself reasons not to go.
Know you cannot actually “burst” your bladder. Your body’s reflexes will prevent serious injury.
So long as you are still able to “hold-back”, your bladder is not in serious danger.
Feeling like you’re going “explode”, or in some other way hurt yourself, is an illusion.
Primitive instincts combined with increased discomfort when the bladder contracts.
The feeling will soon pass, and you can control the feeling till the contraction is over.
9. Stay Focused.
Use other things to distract you from your bladder.
Do not let your bladder distract you from other things.
Don’t immediately think about going, when a restroom becomes available or permission is given. Remember first to hold it till you actually get to the restroom, then proceed to go there without being in a rush or hurry. This will reduce the sensation of your bladder “becoming excited” once the prospect of a restroom is near.
Do not compromise if not absolutely sure you want to compromise. Remember your original reasons to not pee. Determine if the situation might end soon.
If it will – resolve to hold on till it does. If not – resolve to hold on if there is any doubt about peeing in your mind. Don’t “debate about peeing or not”. Hold-it unless you are absolutely sure about letting go.
Always remain sure in your decision. Being “unsure” or “debating” about “waiting to pee or not” are thoughts that make you want to pee more. They also mean you’re not really sure if you want to pee.
10. Resolve to continue holding your urine when you are unsure.
Only change your mind if you’re absolutely sure you want to.
Resolve the situation so you can pee – on your terms.
Not someone else’s terms, the situation’s terms, or your bladder’s terms.
Try to find a restroom once one is possible, if availability is the problem. But keep your mind off the idea when unlikely to be available.
Try to get permission, if permission is being denied. Say it’s an emergency. But avoid “crying wolf” (claiming an emergency every time) if the situation is one you are likely to encounter regularly.
Don’t think that ‘letting a little bit out’ will help – it won’t. ‘Letting a little bit out’ is impossible, your bladder won’t stop.
Don’t give in if someone tries to scare or startle you into peeing. This is a common trick played by friends and foes alike. Remember to stay on guard to avoid the temptation of peeing in your pants. Yes, it would be easier to relax your bladder and let the urine flow, however, remember there are some reasons not to do so. Recall these personal reasons.
11. Don’t laugh.
12. Don’t press the lower part of your stomach. It will cause more pressure!
Follow these steps and you should have less urge to relieve yourself.
