Jetting off on your summer holiday soon? ✈️

Going on holiday is always exciting, but having your period during your trip can sometimes feel like a bit of a damper. Unfortunately, periods don’t always take a break when you do! 🩸Fear not! With a little preparation and some handy tips, you can manage your period and still have a fantastic time 🏖️ Whether you’re planning to lounge on a beach, go partying, or even head off hiking, we’ve got you covered.

Here are some of our Tips & Tricks to help you still have the best time while on holiday, even when your period decides to tag along:

1. Track Your Period

Before you go on holiday, it’s always handy to know if you expect to have your period whilst you’re away. You can do this by tracking your periods for a few menstrual cycles beforehand, using a period-tracking App or marking your menstruation dates on a calendar. If your period is regular, then you can get a pretty good idea of when your next period is likely to start, and see if this coincides with your planned holiday. You could even use period-tracking to look at when is the best time to plan your holiday, if you really don’t want your period whilst you’re away, and schedule your holiday at a time when you do not expect your period (around ovulation would be our suggestion - check out this blog post to find out why).

There are two ways that you can track your period:

Period Apps: There are so many period Apps out there now, that can help you easily track your menstruation and menstrual cycle, that you can really find one that works well for you and what you need. These Apps are great for not only helping you to see when your period is predicted to come but with tracking your menstrual-related symptoms as well, you could also get some good advice on how to manage these. If you’re looking for a period-tracking App, theblood have just released their beta-version of theirs which is everything you need, but without the pink, flowery design. Click here to check out theblood App.
Calendar Marking: A more traditional way of tracking your period, involves doing it yourself. This is a good option for those that have concerns about their data privacy, or are a bit more creative. Calendar marking involves essentially marking down when you have your period on a calendar. From this, you can see whether your period is regular or not, how long it typically lasts, and predict when your next one start.
How to Track Using a Calendar:
- Step 1: Note the first day of your period on the calendar. This is Day 1 of your menstrual cycle.
- Step 2: Track the length of your period by marking the days you have your period until it ends.
- Step 3: Count the total number of days in your cycle from the first day of your period to the day before your next period starts. This is the length of your menstrual cycle.
- Step 4: Use this information to predict your next period. For example, if your cycle is typically 28 days, mark your calendar 28 days from the first day of your last period.
- Step 5: Continue tracking for a few months to identify any patterns or irregularities in your cycle.

Okay, so now you know whether you should expect your period or not and can pack accordingly. However, for those that have irregular menstrual cycles, it is of course good to pack so you’re preparing, just in case your period starts unexpectedly. In fact, we recommend that every person that menstruates just throws in a few tampons, sanitary pads or whatever their choice of menstrual product is, just on the off-chance your period starts early, or you experience some irregular bleeding or spotting. But other than menstrual products, what should you think about packing when you know you will have your period whilst on holiday?

2. What to pack?

Essentials: Make sure to pack enough of your go-to sanitary products like pads and tampons. This is where it is good to know how long you expect your period, and how heavy you typically bleed during which days of your period so you take enough. If you have specific preferences like tampons with applicators, or pads with wings, then it’s best to make sure you have enough, in case you aren’t able to buy these wherever you are going. It’s also good to pack a few more than you think you need, in case you are not able to get any at all where you are going, but of course, this depends on where you’re going. City breaks in Europe, for example, then there should be plenty of toiletry shops or pharmacies where you can get your hands on some menstrual products, but on a remote, tropical island - you may not find what you need. One tip is to bring some nappy bags with you as well. These can be good to carry your used tampons or pads around with you, in case there is not a proper bin that you can use, or if you’re sharing a bathroom with someone and don’t want them to have to see (or smell) your used products.
Pain Relief: It’s always a good idea to take some pain relievers like ibuprofen or paracetamol with you when you’re going on holiday anyway, as it may not be easy to get your hands on some when you need one. But if you know you’re going to be on your period, and you usually experience menstrual cramping, headaches or other painful menstrual-related symptoms that require pain relief, then you shouldn’t forget it. If you usually get relief from cramps with a heating pad or hot water bottle, then it could also be a good idea to try to get a small heating pad or patches that you can pack and take with you.
Comfort Items: This comes down to your preferences, and what you usually like to wear during your period, but if you usually prefer wearing your comfortable underwear and clothing, then it’s best to try and bring those with you or getting some “comfy” holiday gear, for those days when you might not feel up to wearing your tight dress or short shorts. You also can’t go wrong with packing a few extra pairs of underwear than you need, for those “just in case” moments. If you don’t have access to a washing machine whilst on holiday and you have experienced leaks in the past, then bringing some dark-coloured bikinis, shorts or trousers with you is also a good idea. You can always wash things in the sink, but at least with dark-coloured things, the stains will be less visible if there are any.

So now you’re ready to jet off on your hols! But there are some things that you can do while you’re there to help manage your period and symptoms. Here are some things that you can do whilst on holiday to make sure you have the best time possible:

3. Stay Hydrated and Eat Well

Hydration: When you’re on your period whilst on holiday, it’s best to drink plenty of water to stay hydrated. This can help reduce bloating, help with discomfort, and keep you feeling your best, especially if you’re going to be drinking more alcohol than you usually do [1].
Balanced Diet: Eating a balanced diet with plenty of fruits, vegetables, dairy products and whole grains can help manage menstrual-related symptoms, such as cramps. Eating less than two pieces of fruit per day has been associated with an increased probability of suffering from menstrual pain [2], so be sure to get your 5-a-day in. Avoid skipping meals, if you can, as this can increase the severity of menstrual cramps [3].

4. Plan Your Activities

Flexible Schedule: Plan your activities with some flexibility. If you’re feeling low energy or experiencing cramps, it’s okay to take it easy and relax. This is where tracking your period and knowing when you could be on your period is a good idea, as it can help with planning activities. If you know you are likely to start your period on a day, and you typically experience severe menstrual cramps and heavy bleeding on day 1 of your menstruation, then the last thing you would want to be doing is walking a 10-mile hike with limited access to bathrooms.
Period-Friendly Activities: Opt for activities that are gentle on your body, like swimming, yoga, or leisurely walks. Some gentle movement can be beneficial for helping with menstrual cramps, but it’s important that you listen to your body and do what you feel up to doing. If you don’t want to do anything, and just want to lounge by the pool reading a book all day, that’s also fine!
Swimming?! You might think that swimming wouldn’t be a good idea while you’re on your period, but actually, swimming is a great gentle movement, is refreshing and can also help alleviate menstrual cramps [4].

5. Swimming on Your Period

What menstrual products are best? For obvious reasons, it’s a good idea to stay away from using sanitary pads, panty liners or reusable pads if you plan on going swimming. Tampons, menstrual cups and menstrual discs are great options for swimming, as they prevent leaks and are discreet when wearing swimwear. Menstrual cups and discs have an advantage over tampons when you plan to spend the whole day at the pool and beach, as you don’t need to worry about them for several hours and can just focus on having the best time! Of course, with tampons, you mustn’t forget to change them regularly to prevent leaks, prevent toxic shock syndrome [5], and maintain hygiene.
Dark-Coloured Swimwear: Wearing dark-coloured swimwear can help you feel more secure and less worried about period blood showing if you do happen to have a little leak at some point throughout the day.
Stay Hydrated: Swimming can be dehydrating, so make sure to drink plenty of water throughout the day to stay hydrated.
Myth Busting: Swimming in the sea while on your period will not attract sharks! A lot of people worry that having their period will attract sharks when they swim in the ocean. But don't worry, shark experts say that's just a myth. There aren't any credible reports of sharks being more interested in swimmers or divers who are menstruating. So, go ahead and enjoy your swim without any fear if you're on your period!

6. Stay Comfortable

Rest: Make sure to get enough rest. When you're on holiday, it's normal for your routine to shift a bit, but prioritising sleep and rest is key to feeling your best, both physically and mentally [6]. Sticking to a healthy sleep schedule can make a big difference. Aim to go to bed at a reasonable hour, and ensure your sleeping environment is dark and quiet for a good night's rest. The goal is to wake up feeling as refreshed as possible.
Hygiene: Remember to change your menstrual products regularly and keep up with your hygeine routine. When you're on holiday, busy doing activities and having fun, it’s easy to forget to change your sanitary pad or tampon. But leaving your tampon in for extended periods of time not only increases the chance of leaks, but it can also be dangerous and can cause toxic shock syndrome. If you take your menstrual cup or disc with you, make sure that you properly cleaned and disinfected it beforehand with boiling water, and use it as per the manufacturer’s guidelines.

7. Be Prepared for Emergencies

Emergency Kit: It’s always a good idea to be prepared for the unexpected when traveling, especially when it comes to your period. Pack a small emergency kit that includes extra sanitary products (tampons, pads, or your menstrual cup), pain relievers like ibuprofen or paracetamol, and a spare pair of underwear. You might also want to include some wet wipes and a small plastic bag (nappy bag) for discreet disposal, just in case you can’t find a proper bin. This kit can be a real lifesaver if your period arrives early or if you experience heavier flow than expected. Keep it in your day bag, so it's always within reach.
Know Your Options: Before your trip, it’s smart to familiarise yourself with the availability of sanitary products at your destination. Research nearby stores, pharmacies, or convenience shops where you can buy menstrual products if needed. Different countries may have different brands or types of products available, so knowing what’s on offer can help you feel more confident and prepared. If you’re travelling to a remote area, consider packing more supplies than usual to avoid any shortages.

8. Mind Over Matter

Positive Attitude: Having your period while on holiday can be frustrating, but try to maintain a positive mindset. Remind yourself that your period is just one part of your life, and it doesn’t have to dictate the enjoyment of your trip. Focus on the exciting experiences, the beautiful scenery, and the relaxation that your holiday brings. A positive attitude can make a huge difference in how you feel physically and emotionally during your period. If you experience very painful periods or other debilitating symptoms that are unmanageable and will likely ruin your holiday, then it’s best to speak to a medical professional in advance and seek out some advice on what your best options are (symptoms that affect your daily life in such a way could be a cause of an underlying issue).
Mindfulness: Stress and discomfort can sometimes intensify period symptoms, but practicing mindfulness can help. Take a few minutes each day to engage in mindfulness exercises, such as deep breathing, meditation, or even gentle stretching. These practices can help you stay grounded and manage any stress or anxiety you might feel. Mindfulness can also help you tune in to your body’s needs, making it easier to relax and enjoy your holiday, even during your period.

9. Consider Period Delay Options

Consult a Doctor: If you’d rather not deal with your period during your holiday, you may have options to delay it. Consult your doctor well in advance of your trip to discuss your options. They may suggest taking a combined contraceptive pill pack back-to-back to skip your period, or they could prescribe other medications designed to delay menstruation. It’s important to consult a healthcare professional to ensure that any period delay methods are safe and appropriate for you. Planning ahead will give you peace of mind and allow you to enjoy your holiday without the worry of your period interfering.

Navigating your period while on holiday doesn’t have to be stressful. With a bit of foresight and some simple strategies, you can fully embrace your summer holiday without letting your period get in the way. From packing the essentials to maintaining a positive mindset, these tips will help ensure that your holiday is as relaxing and enjoyable as possible. Remember, your period is just one part of your experience—don’t let it stop you from making the most of your trip.

Safe travels and happy holidays! 🌴✈️