You’re racing hard, focused, and hitting your fueling strategy.
But then it hits: the urge to pee.
Not just once or twice—but every hour or more. It breaks your rhythm, distracts you, and costs you time.
You debate whether to practice peeing while in motion (easier for men than women). Or even consider peeing in your kit. Mark Cavendish famously told GQ:
"In races that are soaking wet and freezing cold, I like to piss myself.”
But before you resort to public urination, consider these 6 reasons for frequent peeing during races—and what you can do about them.
1. Low Sodium
For many endurance athletes, the main reason for frequent peeing is insufficient sodium intake.
During exercise, you lose a significant amount of sodium through sweat. “Salty sweaters” can lose more than 1,000 mg of sodium per liter of sweat.
Why does this matter? Because sodium helps retain fluid in your bloodstream and tissues. Without enough of it, your body can’t “hold on” to the fluid you drink. Instead, it reroutes that water to your kidneys—and from there, straight to your bladder. That’s when the frequent peeing starts.
Even worse? Over time, low sodium can lead to a condition called hyponatremia, which causes symptoms like bloating, headaches, nausea, and confusion.
What to do:
- Consume electrolytes, such as from Zero Drink or Nrgy Gels 45.
- Aim for 460 mg sodium per 500 ml fluid.
2. Overhydration
Many athletes are taught to “drink before you feel thirsty,” but that advice can backfire. If you're drinking more than you’re losing in sweat, your body will flush the excess—and you'll end up peeing more.
One clue? Peeing clear urine during training or racing usually means you’re overhydrated.
What to do:
- Drink to thirst. It’s actually a reliable indicator of hydration needs.
- Fuel with gels instead of drinks. Gels give you carbohydrates without adding extra fluid, helping you manage hydration separately from fueling.
- Test your sweat rate and adjust fluid intake to match it—not exceed it.
3. Cold Weather
Ever notice how you need to pee more often in cold conditions? That’s not your imagination—it’s cold-induced diuresis.
In cold weather, blood vessels constrict and push blood toward your core. That central pressure signals your kidneys to eliminate fluid to maintain balance.
And if you're hydrating aggressively (because someone told you “you can still get dehydrated in the cold,”) you can make the problem worse.
What to do:
- Drink to thirst, even in winter. You’re likely losing less fluid than you think.
- Take sodium before your session. Sodium bicarbonate is a great option—it boosts retention and improves performance.
- Dress warmly enough to reduce vasoconstriction.
4. Nervous System Response
Sometimes the need to pee isn’t physical—it’s psychological.
Race day stress or adrenaline triggers your sympathetic nervous system (fight-or-flight mode), which can stimulate your bladder. That’s why you may feel the urge to pee multiple times before the race even begins.
What to do:
- Manage nerves with a pre-race routine. Warm up the same way, arrive early, and create mental calm.
- Don’t overdrink beforehand. Avoid the urge to “top off” with water in the final hour before your race.
- Use the bathroom early. You may need one last trip 15 minutes before the start.
5. Urethra Pressure (On the Bike)
If you’re a cyclist, physical pressure might be why you have to pee frequently.
Certain saddle designs and positions—especially aggressive aero setups—can result in a condition called urethral stricture where the urinary passage narrows and scar tissue forms.
Signs include frequent urination, tingling of the perineum, weak urine stream, and/or painful urination.
What to do:
- Check your bike fit. Small saddle angle or height adjustments can reduce pressure.
- Shift positions. Standing briefly or adjusting posture can relieve pressure temporarily.
6. Fatigue
In ultra-distance events, there’s another issue: pelvic floor fatigue.
As the race wears on, the muscles that help you “hold it” get tired—just like your quads or calves. That means the signal to pee feels more sudden and harder to control. One minute you’re fine; the next, it’s an emergency.
What to do:
- Practice pelvic floor strength work. Pilates, yoga, or targeted exercises can help.
- Have a plan. Know where aid stations or bathroom options are. And it might not hurt to practice peeing while in motion. 😂
Want to nail your strategy? Read our Hydration Guide.