When it's that "time of month" your hormones may feel all over the place. Mood swings, painful cramps, fatigue, bloating...the whole lot. For many women, there's another symptom that is less talked about: bladder leaks.

The good news? There are real reasons why this happens — and it's more common than you might think. You can manage it and you can take back control of your body.

Let’s break down why it might be happening, and what you can do to ease your symptoms. 

So, What's Going On Down There? 

Your period is more than just a monthly bleed. It’s a finely tuned hormonal dance — and some of those hormones are directly involved in how your bladder and pelvic floor behave.

The Estrogen Effect

Estrogen helps maintain the strength and flexibility of your pelvic tissues. During certain parts of your cycle — especially just before or during your period — estrogen levels dip, making your pelvic floor muscles weaker and less responsive, allowing leaks to slip through more easily.

The Role of Progesterone

On the flip side, progesterone levels tend to rise mid-cycle and again before your period. Higher progesterone can relax bladder muscles, which might make you feel the urge to pee more often or have trouble holding it in.

So when both hormones fluctuate? Your bladder sensitivity becomes more intense.

Why Period Products Can Make Leaks Worse

Hormones aside, some period products can actually be the cause of more leaks.

Inserting menstrual products, such as tampons and menstrual cups, can sometimes increase the sensation of pressure in the pelvic area. This change in pressure can make your bladder muscles tighten or loosen, leading to symptoms of incontinence.

If you notice regular leakage or discomfort with tampon use, it may be worth discussing with a healthcare provider to rule out other pelvic floor issues such as prolapse.

What You Can Do to Manage It 

Small shifts are all you need to help you get back a sense of control and a whole lot of confidence. You don’t need to change your lifestyle completely.

Here are 5 practical steps you can take to manage the period and leak combo effectively.

1. Strengthen Your Pelvic Floor

A few minutes of daily pelvic floor exercises can make a big difference in supporting bladder control through hormonal shifts. Work with those muscles. Try building the exercises into everyday routine habits such as brushing your teeth or waiting for the kettle to boil, to make things easier. 

2. Track Your Cycle + Symptoms

Knowing when in your cycle you’re most prone to leaks helps you prepare, not panic. You can adjust your routine, protection, or even just give yourself a little more grace on those days.

3. Choose the Right Protection

Look for absorbent products that are comfortable, breathable and discreet. Products like Invizi Pants or pads are designed to handle leaks without feeling bulky.

4. Limit Irritants — Just for a Few Days

You don’t need to change your diet dramatically, but when your bladder is already sensitive, avoid:

• Coffee

• Alcohol

• Fizzy drinks

• Spicy foods

• Acidic foods 

These can trigger more urgency and irritation — and that's not ideal when you’re already juggling a lot.

5. Stay Hydrated

It can sound confusing, especially when you'd assume that too much water = double the leaks, but drinking too little can make your bladder more irritated. Aim for consistent hydration throughout the day (not just one big gulp).

Real Talk: When to Get Extra Support

If your leaks aren’t minor, or they’re starting to affect your sleep, exercise, or social life — don’t be afraid to reach out. Pelvic health physios and GPs are here to help, and there’s a lot they can do.

Sometimes stress incontinence or urge incontinence can be worsened by other underlying conditions — like pelvic floor dysfunction, prolapse, or even just tension. It's always important to look after your health and check in with medical professionals, even when it's the smallest thing that doesn't seem quite right.

Let's Make Bladder Care Less Complicated

Leaking during your period isn’t weird. It’s not gross. It’s not something you need to be ashamed of.

With a little awareness and the right support (from your products and people you can trust), you'll be able to go from “worried” to “sorted” — and spend less time thinking about what your bladder might do next.



Disclaimer: This article is for general informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the guidance of your doctor, physiotherapist, or another qualified health professional with any questions you may have regarding your health or a medical condition. Never ignore or delay seeking professional advice because of something you have read here.