Going on outdoor adventures during your period is not always ideal – especially with a particularly heavy flow – but with the right prep, you can still enjoy the hike or camping trip.
Here are practical tips to make your outdoor adventure as smooth and enjoyable as possible when on your period:
Managing a heavy flow
If you generally experience a heavy flow, preparation is key. Consider using a menstrual cup for its high capacity and long wear time, combined with period underwear or pads for extra security.
Change your products regularly—even more often than usual—to avoid leaks. At night, opt for overnight pads or high-absorbency tampons and lay a dark towel under your sleeping bag for added peace of mind.
On-the-go snacks for cramps
What you eat on the trail can impact how you feel during your period. Pack magnesium-rich snacks like almonds, sunflower seeds, or dark chocolate to help relax your muscles and reduce cramps.
Dried fruits such as apricots and prunes are also excellent snacking options that counter bloating. For a soothing drink, bring herbal tea sachets like chamomile or ginger, which can be steeped in hot water for a comforting treat.
Pack your meds and a hot water bottle
Don’t forget to plan for the usual side effects you might experience. You don’t want to suffer through a hike with cramps or other aches and pains. Keep pain medication with you if you need to. Another good tip is to use hot water in a bottle at night for abdominal pain.
How to handle hygiene
Proper storage of menstrual products is essential when you’re outdoors. Use a waterproof, sealable pouch or dry bag to keep tampons and pads clean and dry. For used products, carry a separate zippered, odour-proof bag. Wrapping used items in toilet paper and then in unscented waste bags can help mask any smell until you’re able to dispose of them properly.
If you’re nervous about the scent, sprinkle baking soda over used products to neutralise odours, or carry a small spray bottle of homemade toilet drops with you. Here’s the recipe:
DIY toilet drops
Mix one teaspoon of isopropyl alcohol with 15 drops lavender, 15 drops lime and 10 drops lemongrass essential oils. Shake well and there you have it! Spray into your used-products bag when needed.
Always remember to bring a small bottle of hand sanitiser with you to clean up after handling any menstrual products.
Swimming in natural bodies of water
If you want to take a dip during your period, tampons or menstrual cups are your best options. Both provide leak-proof protection and stay secure while swimming. Change your tampon or empty your cup right before entering the water and again immediately afterwards for optimal hygiene.
Dark-coloured swimsuits or swim shorts can offer more peace of mind, and having a quick-dry towel handy will help you freshen up quickly.
Keeping comfortable and fresh
Periods can increase the risk of chafing, especially when hiking long distances. Apply an anti-chafing balm or cream to sensitive areas like your thighs before setting out.
To stay fresh, rinse with water from a bottle or use biodegradable wipes to clean up at the end of the day.
Bring an extra change of undies and shorts
Bring extra underwear to change into if needed, and wear breathable, moisture-wicking fabrics to stay comfortable. Many women have also found that wearing black or dark-coloured shorts gives them the most confidence when hiking on their periods.
Tracking your cycle with an app before your trip can help you anticipate your needs.
Compiled by: Woman and Home Team
First published by Woman&home
