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Periods are taxing at the best of times, but never more so than when traveling. From lugging around sanitary products and topping up on pain medication to all the aches and pains that come with it, menstruation is not easy to navigate. Below, we’ve curated the ultimate guide to traveling on your period so you can head off on your next adventure with (somewhat) more ease than before.
All products featured on Condé Nast Traveler are independently selected by our editors. If you buy something through our retail links, we may earn an affiliate commission.
How does traveling affect your period?
As much as those (increasingly patronizing) period product adverts on TV tell us we should ride horses, run marathons, and jump out of planes while we menstruate; you’d be hard-pressed to find many people who menstruate actively seeking to do those things during their period.
Traveling can potentially exacerbate various symptoms and increase effects on your menstrual cycle, “primarily due to the stress and changes in routine that often come with it,” says Dr. Tatiana, GP and founder of drtatiana.co.uk. “These factors can influence hormonal balance, potentially leading to irregular periods, missed periods or more pronounced premenstrual symptoms. Additionally, changes in time zones and disrupted sleep patterns associated with long flights can indirectly impact your cycle by altering your body’s internal clock. While these effects are usually temporary, they can cause discomfort and inconvenience during your trip.”
However, these symptoms don’t mean that we cannot do those things (and more) during our monthly bleed, should we so wish, even when travellng. Of course, some suffer from severe period pains, PCOS, endometriosis or other menstruation-related conditions that reduce the ability to conduct daily activities as usual, but in general, having a period shouldn’t deny anyone who menstruates from exploring the world and going on adventures. There are plenty of ways to plan around your period and cater to different circumstances that may arise due to menstruation.
Does flying impact your menstrual cycle?
“Flying itself doesn’t directly impact your menstrual cycle, but the conditions associated with air travel can affect it indirectly,” explains Dr. Tatiana. “The stress, time zone changes, and disrupted sleep patterns commonly experienced during long flights can disturb your hormonal balance and potentially lead to cycle irregularities. These disruptions can be more pronounced for individuals with already irregular cycles. However, it’s essential to note that not everyone will experience menstrual changes when travellng, and the effects can vary widely from person to person.”
How to prepare for traveling on your period
For many people, the thought of traveling on your period—particularly when it is heavy—can be seriously daunting. Tracking your period is an excellent way to plan when you’re going on holiday so you can predict exactly when your period may begin (there’s nothing worse than a surprise period). It might help you in other ways, such as beginning to understand different things that happen during and around your period, including physical symptoms, changes in mood, and emotional waves.
If you have an iPhone, the Health app is a great way to start. In the ‘Cycle Tracking’ section, you can log your period and whether your flow is light, medium or heavy and document symptoms, including acne, breast pain, cramps, appetite changes, and more. Plus, it takes into account other factors such as contraceptives and pregnancies. After a few months of tracking, the app can predict your periods and provide cycle histories so you can note trends and plan around your future periods. Other dedicated apps, such as Clue and Flow, are also available and can provide more tracking options such as emotions, pain, energy levels, and exercise, among others.
Another way to prepare for traveling on your period is by knowing exactly what period products work best for you and making sure you pack plenty for your trip. If your period tends to be irregular, pack provisional hygiene products to soothe anxieties and avoid panics about potential early menstruation.
How to plan your travels around your period
As mentioned above, there is no need to plan your adventures around your period unless you suffer from very painful periods or alternative conditions. But many of us would ensure that if cramps or heavy flows occur, we don’t have the added stress of having planned intense exercise or back-to-back activities.
If you are someone who knows that your period is not likely to impact your activities, then continue as usual. If you know your period may affect certain activities, then it’s best to plan accordingly. If you fall into the latter category and know when your period will happen, try to avoid anything involving high-intensity activities—exercise or physical activity can make blood exit the uterus faster, so it may involve changing sanitary products more frequently than planned.
How to fly comfortably on your period
It can be very stressful to board a busy plane when you’ve got a particularly heavy period and realise you’re trapped in the window seat. If you can, try to book an aisle seat in advance or ask a fellow passenger to switch if you feel comfortable doing so. Drink lots of water to stay hydrated, wear comfortable clothes, pack painkillers in your carry-on luggage, and ensure you have enough sanitary products to last the whole flight. “Disposable heat packs applied to your lower abdomen can help relieve menstrual cramps. Try to relax and get some rest during the flight to minimize stress, which can exacerbate menstrual symptoms,” says Dr. Tatiana. “Remember that traveling during your period is manageable with proper preparation and self-care. Prioritize your comfort and well-being while on the move, and don’t hesitate to adjust your plans or activities as needed to ensure a more comfortable journey.”
Can you use birth control to delay your period while on vacation?
If you’re on the pill, you can use birth control to delay your period until after your holiday. “Some types of birth control pills, such as combination pills, can be used to skip or delay periods by continuing to take active pills from a new pack without taking the placebo (inactive) pills,” says Dr. Grace Hula, GP and founder of G&M Healthcare. There are other ways to delay your period if you aren’t on the birth control pill. “There’s also a prescription medication called norethisterone that can be used,” Dr. Hula tells us. “It’s important to note that while delaying periods is generally safe, it might cause irregular bleeding or spotting. Always consult a healthcare provider before attempting to delay your period using any method.”
What is the etiquette if you bleed through your sanitary product onto bed sheets when traveling?
This is a frequent worry for people with periods. First and foremost, it’s a normal thing to happen – remember that this has happened to so many people and is something that hotels and cleaning services will consider a standard procedure. However, it is nice to acknowledge that someone may have to clean up after you. If you are staying at a hotel, alert the housekeeping service as soon as possible before the stain sets in. If you would rather avoid face-to-face situations, a note left in your hotel room to alert them in advance would be appreciated. If you are staying in an Airbnb, wash the sheets yourself (provided there is a washing machine), and if the stain persists, contact your Airbnb host to explain the situation. But most importantly, do not feel ashamed and don’t let it ruin your day – it’s very common and not a big deal.
Top tips for swimming on your period
For those who have particularly heavy flows, swimming on your period can be a daunting prospect. If you're going on a trip that will involve swimming, prepare in advance. Pack plenty of tampons or menstrual cups before you travel, and when you're there make sure you know where the nearest toilet is. As period pants are becoming increasingly popular, so are period swimwear. Wuka has a selection of colorful swimsuits that suit those with a moderate flow (3 tampons or 2 day pads), or these high-waisted bikini bottoms are perfect for a lighter flow (2 tampons, 1 day pad). Modibodi also offers stylish period swimwear, like this one-shoulder one piece that absorbs light period flows.
What period products should you take when traveling?
This largely depends on what period product works best for you. “The choice of period products to take while traveling depends on your preferences and circumstances. It’s good practice to carry a variety of products to suit different situations and preferences during your trip,” Dr. Tatiana tells us. Those with a very light flow might prefer pantyliners or period pants, whereas those with heavier flows might rely on multiple products (tampons and a pad, for example). It’s always good to have some pain medication with you just in case cramps strike and remember to pack extra underwear in case of leakage. Disposable period bags might be useful if you find yourself in a toilet with no sanitary bin, and tissues are always good to have on hand. If they work for you, menstrual cups are a great way to avoid extra packaging and material waste. Don’t forget to pack your birth control or specific medication, too. Below is a checklist of the products you might need to tick off before your next trip.
The best period products for travelling on your period
A version of this article originally appeared on Condé Nast Traveller.