Periods and hiking: Don't let it hold you back
- Holly Hume
- Apr 30
- 6 min read
Updated: Jul 28
Having your period on an outdoors adventure can be messy, painful, awkward and uncomfortable. Sometimes it’s enough to put off a person considering a foray into nature; with fears about where to change products, how to dispose of waste and bleeding through into hiking clothes or wetsuits. However, the truth is that there are so many ways we can prepare for our periods and ensure we have everything we need.
The key is having a period kit stocked with everything you might need when you go adventuring, so you don’t get caught out. Consider your preference for product type when compiling your kit.
Your wilderness period kit
Hand sanitiser
Feminine hygiene wipes
Doggy poo bags
Ziplock plastic bag
Drybag
Period products
Small tarp or towel
Small washer bottle
How to use your wilderness period kit
Some of these items might make sense to you and some might be a little confusing. Let’s break it down.
Hand sanitiser: You’ll need to sanitise your hands before and after switching out products or emptying products. Making sure your hands are clean will prevent infection.
Wipes: These are useful for wiping up any spillages and cleaning your skin.
Doggy poo bags: The bags are great for putting your single-use products in after you’re done, so you can tie a knot in the bag and seal in any smells.
Ziplock plastic bag: As they’re a little tougher and have a proper seal, this is where all your doggy poo bags will go. Having a big one means you can keep all that waste in one spot and no nasty smells will leak into your bag as it will be doubly sealed.
Drybag: I find this useful to keep my period kit in, firstly to ensure everything stays dry, but also to keep it all together. Any sort of waterproof bag is ideal.
Period products: This is down to you, whether your preference is for a reusable silicone-based product/period underwear or standard single use tampons and pads. We’ll talk about the pros and cons of each product type further down.
Small tarp: Having a clean surface to lay your products out on it important in the bush, as you may be changing or emptying your product on sand, dirt or rocks and it will ensure everything stays clean.
Small washer bottle: If changing your products leaves your hands or skin messy, having a little water bottle can be useful for washing excess blood from yourself or silicone products.
How to have your period in the outdoors
The process for having your period in the wilderness is first alerting your group or guide that you need to take a bathroom break and will need 5-10 minutes. It can be hard to ask for what you need during a trip where timing is key, but hopefully any guide or group will be understanding of your needs.
Go find a quiet spot where you feel safe undressing and aren’t worried about anyone stumbling across you. Having someone on lookout is useful! Lay down your tarp and place all your items where you want them, then sanitise your hands before anything else.
Then you can replace or empty your product, dispose of your waste using the system of doggy poo bags and ziplock bags, then clean yourself with wipes or water before you sanitise again.
Having all your items laid out on the clean surface means you can function just like you would in a bathroom at home.
Different period products
There are so many options to choose from nowadays, with something to suit everyone. When you're heading outdoors, the best choice often comes down to where you're going, how long you'll be out, and what feels most comfortable for you.
Single-use products like pads and tampons are familiar and easy to use, but if you're hiking or camping for a few days you'll need to carry all of your used products back out with you. If you're using tampons, it's worth making sure you have a way to keep your hands as clean as possible before changing them. Tampons with applicators are a great option, because you don't need to use your finger to insert it.
Reusable options can be a great fit for longer adventures because they create very little waste and take up minimal space in your pack.
Period cups and menstrual discs are both reusable internal period care options, but they're actually quite different. If you're not sure which might suit you best, this guide comparing the two explains the key differences.
Personally, I use a Hey Zomi menstrual disc on hikes because I've found it much easier to manage outdoors. One feature I love is that period discs can be semi-emptied without needing to fully remove them, which makes heavy flow days much more manageable when you're on the trail and toilets are few and far between. If you've never heard of this before, Hey Zomi has a great explanation of how it works.
Another benefit of using a cup or disc is that if you're expecting your period but aren't sure exactly when it'll arrive, you can insert it before heading out without adding any extra weight to your pack. It will be inside you, hanging out, waiting to collect lady flow if shows up. Totally safe practice to do this.
Period underwear is another great option, especially for lighter days or as backup protection. On some overnight hikes or paddling trips you may be able to rinse them out and let them dry at camp before wearing them again. If you're packing period underwear, I'd also recommend taking a waterproof bag like this one or plastic zip-lock bag to store used pairs in until you get home.
Period symptoms
Some people suffer more from their periods than others, but overall it does suck to be menstruating in the outdoors. Luckily, there are many ways you can ease your pain on an adventure.
Nalgene bottles come as small as 500ml and rated for boiling water. Many women use theirs a coffee mug, electrolyte bottle and at night - a hot water bottle with a sock over the top. As well as getting me through some particularly cold winter nights, the Nalgene hot water bottle is great for cramping.
Make sure you take pain killers if you normally use them at home for your periods and consider your nutrition if you know you’re due to be on. Your body will need more support and you might want to take some chocolate or treats for when those cravings hit. The key is preparation!
My experiences having my period on adventures
I’ve had my period come as a surprise during a really intense two-day adventure, during a week-long expedition in Kosciusko and while canyoning. The surprise ones are the worst but that’s why black pants for hiking are always my go to - they hide all manner of sins.
The physical element of bleeding heavily while doing intense exercise is hard. I’ve felt sluggish, had uncomfortable chafing, cried, had moments where I wished I was anywhere but there, but in the end I got through all of it and felt really proud afterwards. In my experience, leaning on the people around me massively helped get through those difficult times.
Leading a Gold Duke of Edinburgh Award hike in Kosciusko I opened up to my all-female group about how I felt rough because I was on day two of a very heavy period. I was then moved to hear how they’d all read the guidance material I’d sent out and brought their own kits fully stocked. We walked and talked about periods for nearly an hour and I felt so much more connected and in tune with my body and my womanhood after.
That moment of connection brought home how important it is to make sure anyone who menstruates has the knowledge to cope with their period and not let it hold them back.
We are stronger when we work together and bring taboo topics into the light. Don’t let the shadows keep you in the dark.
If you're concerned about being on your period on a Cool Girls Club trip, please approach us ahead of time as we're always happy to help you get prepared.
