Managing Your Menstrual Cycle While Swimming and Travelling

There’s a unique mental checklist that often comes with travelling while expecting your period. ‘Where can I buy tampons?’ ‘Will there be clean toilets on the boat trip?’ ‘Can I really go swimming with the turtles?’ This internal monologue can cast a shadow over the excitement of a trip to a stunning destination like Gili Trawangan. The anxiety around managing your menstrual cycle while swimming and travelling is real, but it doesn’t have to be your reality.

We’re going to dismantle those worries one by one, replacing them with practical solutions and empowering knowledge. Think of this not just as a guide, but as your permission slip to fully embrace every moment of your island getaway, without your period dictating the itinerary. Let’s get rid of the what-ifs so you can swim, explore, and relax with total confidence.

Before You Go: A Traveller’s Period Prep Checklist

A smooth, stress-free holiday often comes down to planning, and that’s especially true when your period is in the mix. Getting organised before you zip up your suitcase can make all the difference between a holiday spent worrying and one spent exploring.

To Delay or Not to Delay? That is the Question

First things first, let’s talk about the big option: putting your period on pause. For some, this is the ultimate travel hack. The most common way to do this is with period delay tablets.

• What are period delay tablets and how do they work?
  These tablets, like Norethisterone, contain a synthetic version of the hormone progesterone. Your body’s natural drop in progesterone is what triggers your period to start. By keeping your progesterone levels artificially high with these tablets, you essentially trick your body into thinking it’s not time to shed your uterine lining yet. It’s a bit of clever science that puts you in control.
• How do I take them and for how long?
  Typically, you’ll need to start taking the tablets three times a day, beginning three days before your period is expected to arrive. This is the crucial part – start them too late, and they won’t work! You can continue taking them for up to 20 days in total, meaning you can delay your period for a maximum of 17 days. Your period will usually arrive two to three days after you stop taking them. It’s vital to have a chat with your GP or a pharmacist before you go down this route. They can assess if it’s a safe option for you and provide a prescription.
• Are they safe and what are the potential side effects?
  For most people, they’re perfectly safe for occasional use. However, they’re not suitable for everyone, especially if you have a history of certain medical conditions like blood clots. Like any medication, they can have side effects. Some people experience bloating, nausea, headaches, or mood changes – basically, things you might get with your period anyway! It’s also important to remember: period delay tablets are not a form of contraception.

“Planning is bringing the future into the present so that you can do something about it now.” – Alan Lakein. This couldn’t be more true when it comes to travel and your period!

If you’re on the combined contraceptive pill, you may be able to delay your period simply by starting your next pack straight away, skipping the seven-day break. Always check the leaflet that comes with your pill or consult your doctor to make sure this is suitable for your specific brand.

Your Period Travel Kit: What to Pack for a Hassle-Free Holiday

Being prepared is your superpower. Instead of frantically searching for a pharmacy in a new country, pack a dedicated period kit. It’ll give you incredible peace of mind.

• Menstrual Products: This is a no-brainer, but the key is to pack more than you think you’ll need. Your cycle can be unpredictable when you travel, so it’s better to have too many than too few. If you use different products for day, night, and swimming (like tampons and pads), bring a mix.
• Pain Relief: Don’t leave home without your trusted painkillers, whether that’s ibuprofen or paracetamol. If you have a go-to remedy for cramps, pack it.
• Heat Therapy: Cramps can be a real holiday-killer. While a bulky hot water bottle isn’t practical, travel-friendly adhesive heat patches are a game-changer. They stick discreetly to your clothes and provide hours of soothing warmth.
• Comfortable Clothing: Bloating is real. Pack some loose, comfy outfits for travel days and for when you’re just not feeling your best. Think flowy dresses, jumpsuits, and stretchy trousers.
• Hygiene Essentials: A little pack of wet wipes, a bottle of hand sanitiser, and some discreet disposable bags for used products are non-negotiable. You never know what the loo situation will be when you’re out and about.
• Extra Underwear: Pack a few extra pairs of dark-coloured knickers. You’ll thank yourself later.
• Stain Remover: A small, pen-sized stain remover can be a lifesaver if a leak happens.
• Your Favourite Snacks: Cravings can hit hard during your period. Having some of your favourite chocolate or salty snacks on hand can be a real mood-booster.

Making a Splash: Your Guide to Swimming on Your Period

This is often the biggest worry: can you actually go swimming on your period? The answer is a resounding YES! Let’s dive in and debunk some of those old-school myths that might be holding you back from enjoying the water.

Can You Actually Swim on Your Period? Debunking the Myths

For years, myths and misinformation have created a cloud of fear around swimming during your period. It’s time to clear the air.

• Myth 1: Your period stops in the water.
  The Truth: Okay, so this one is partially true, but it’s misleading. The pressure from the water (it’s called hydrostatic pressure, for the science geeks out there) can counteract the force of gravity, temporarily reducing your flow. But it doesn’t stop it completely. The moment you get out of the water, your flow will return to normal. Relying on this alone is a recipe for a poolside mishap!
• Myth 2: It’s unhygienic for others.
  The Truth: Absolutely not. Any tiny amount of menstrual fluid that might escape (which is highly unlikely if you’re using the right protection) is instantly diluted by thousands of litres of water. Plus, swimming pools are treated with chlorine precisely to neutralise any bacteria. You are not a hygiene risk.
• Myth 3: Sharks will be attracted to you.
  The Truth: This is probably the most dramatic myth out there, and honestly, it’s just silly. There is zero scientific evidence to suggest that sharks are attracted to menstrual blood. They’re interested in the blood of marine animals, not humans. You are far more likely to get a bit of sunburn than you are to be bothered by a shark.
• Myth 4: Swimming will make my cramps worse.
  The Truth: It’s actually the opposite! Gentle, low-impact exercise like swimming is one of the best things you can do for period cramps. The movement helps to stretch your abdominal muscles, and the release of endorphins acts as your body’s natural painkiller. A gentle swim can be incredibly soothing.

Choosing Your Protection: The Best Menstrual Products for Swimming

The key to a worry-free swim is using the right internal protection. Sorry to say it, but pads are a definite no-go. They’ll just absorb a huge amount of water, become a soggy mess, and lose all their effectiveness. Here’s a rundown of your best options.

Let’s break them down a bit more:

• Tampons: The classic choice for a reason. They’re easy to use and effective. Just remember to change it as soon as you get out of the water to maintain hygiene and prevent any potential for infection.
• Menstrual Cups: These are fantastic for travel. A single cup can last for years, saving you luggage space and money. They create a secure seal that stops both blood from getting out and water from getting in. If you’re new to cups, have a few practice runs at home before your trip.
• Period Swimwear: This is a brilliant innovation! Brands like Modibodi and WUKA make stylish swimsuits with a hidden, super-absorbent lining. They’re perfect for lighter days or as a backup for a tampon or cup, giving you that extra layer of security.

On the Move: Tips for Managing Your Menstrual Cycle While Travelling

The journey itself—whether it’s a long-haul flight or a cross-country road trip—can be tough on your body. Add your period into the mix, and it’s extra important to prioritise your comfort.

Surviving the Journey: Flying and Road Trips on Your Period

• Book an aisle seat: This is my number one tip for flying on your period. It removes the awkwardness of having to ask strangers to move every time you need the loo. You can get up, stretch, and change your product without any added stress.
• Stay hydrated: It might seem counterintuitive when you’re worried about bloating, but drinking plenty of water is essential. Dehydration can make cramps, headaches, and fatigue so much worse. Carry a big reusable water bottle and sip it regularly.
• Dress for comfort: Now is not the time for tight jeans. Opt for leggings, joggers, or a comfy dress. Layers are also your friend, as your body temperature can fluctuate more on your period.
• Move around: Sitting still for long periods can make cramps feel more intense. On a plane, get up and walk down the aisle every hour or so. If you’re on a road trip, make frequent stops to get out and stretch your legs.
• Keep essentials in your hand luggage: This is critical! Never, ever pack all your period products in your checked bag. If your luggage gets lost, you’ll be in a real pickle. Keep a small pouch with a day’s worth of supplies, painkillers, and wipes in your carry-on.

Managing Symptoms on the Go

• Coping with Cramps: Those travel-friendly heat patches are perfect for journeys. You can also try some gentle stretches in your seat—like twisting your torso or pulling your knee to your chest—to ease abdominal pain.
• Beating the Bloat: Aeroplane cabins and salty service station snacks are a recipe for bloating. Try to avoid overly salty and processed foods and opt for fruit or nuts instead. Pack a few herbal tea bags, like peppermint or ginger, and just ask for hot water.
• Handling Mood Swings: Hormonal shifts can make the stresses of travel feel ten times worse. Be kind to yourself. Download a calming playlist, an engrossing podcast, or a guided meditation to help you zone out and relax.

You’ve Arrived! Enjoying Your Holiday on Your Period

You made it! Now for the fun part. A little bit of practical know-how will ensure your period stays a minor background detail, not the main event.

Hygiene and Practicalities in a New Place

• Finding and disposing of products: Be aware that your favourite brand of tampon might not be available where you’re going. This is another reason to pack your own supply! When it comes to disposal, facilities can vary wildly. Some places may not have sanitary bins in public toilets. Always carry those discreet disposable bags with you so you can pack out your used products and dispose of them later.
• Staying fresh: In hot and humid climates, you’ll want to change your product more frequently to feel fresh and prevent infections. Intimate wipes can be a lifesaver for a quick freshen-up during the day.
• Washing reusable products: If you’re using a menstrual cup or period pants, cleaning them in a hotel can seem tricky. It’s actually simple! Just rinse your cup with clean, bottled water each time you empty it. For a deeper clean, you can boil it in your hotel room kettle (if you’re comfortable with that!) or use sterilising tablets designed for baby bottles.

What If…? Your Period Troubleshooting Guide

• What if I get my period unexpectedly?
  Don’t panic! It happens. Your cycle can be thrown off by the stress and excitement of travel. Your first port of call is your hotel reception; they can often provide emergency supplies. If not, a local pharmacy, known as an apotek in Indonesia, will have what you need.
• What if I leak at the beach or pool?
  It’s the fear we all have, but it’s manageable. A dark-coloured swimsuit and a quick-tie sarong are your best friends. If you feel a leak, calmly get out of the water, wrap your sarong around your waist, and head to the bathroom to sort yourself out. No one will ever know.
• What if I’m in a remote location with limited facilities?
  This is where a menstrual cup truly shines. Because it can be worn for up to 12 hours, it gives you so much more freedom when you’re on a long hike or a boat trip with no toilet. Just make sure you have hand sanitiser and a bottle of clean water with you for rinsing.

Key Takeaways

Feeling overwhelmed? Don’t be! Here are the most important things to remember:

• Plan Ahead: Decide if you want to delay your period and pack a comprehensive period kit with more supplies than you think you’ll need.
• Swim with Confidence: Use internal protection like a tampon or menstrual cup. Forget the myths – it’s perfectly safe and hygienic to swim on your period.
• Travel in Comfort: Choose an aisle seat, stay hydrated, wear comfy clothes, and keep your essentials in your hand luggage.
• Be Prepared at Your Destination: Know how to find and dispose of products, and have a backup plan for unexpected leaks or early arrivals.
• Don’t Let It Stop You: Your period is a normal part of life, not a reason to miss out on amazing travel experiences.

Warna Medica – Your Medical Partner in Gili Trawangan

While planning ahead for your menstrual cycle can cover most bases, travel can sometimes throw unexpected health curveballs. When you’re far from home, especially in a beautiful but remote paradise like Gili Trawangan, knowing where to turn for professional medical advice brings invaluable peace of mind.

If you find yourself needing to discuss period-related issues, require a consultation for any other health concern, or simply need the reassurance of a qualified doctor, Warna Medica Clinic is your trusted medical service on the island. With English-speaking staff and a comprehensive range of services tailored for travellers, we are here to ensure your health doesn’t get in the way of your holiday. Don’t let a medical worry cloud your Gili experience; visit us for professional and compassionate care.

Frequently Asked Questions (FAQ)

1. Can travelling affect my menstrual cycle?
   Yes, absolutely! The stress of travel, changes in time zones (jet lag), and shifts in your diet and exercise routine can all throw your hormones off balance, causing your period to be early, late, or even missed.
2. Is it safe to use period delay tablets?
   For most people, they are safe for occasional, short-term use. However, they aren’t suitable for everyone, so it’s essential to consult a doctor or pharmacist who can check your medical history before prescribing them.
3. What’s the most discreet way to carry period products to the beach?
   A small, waterproof pouch or a cute clutch bag is perfect. You can also get travel-sized tampon cases that look like lipstick holders, or simply tuck one into a pocket in your beach bag or wrap it in a sarong.
4. Will I be able to buy my specific brand of tampons or pads abroad?
   It’s unlikely unless you’re travelling to a major city. Brands vary hugely from country to country. If you’re particular about your products, it’s always best to pack your own supply from home.
5. How do I deal with period pain without relying solely on painkillers?
   Gentle exercise like walking or swimming is fantastic. Staying hydrated and avoiding very salty or sugary foods can also help with bloating and cramps. Travel heat patches are another excellent non-medical option.
6. Can swimming make my period heavier?
   No, swimming does not affect the volume of your menstrual flow. The water pressure may make it seem like you’re bleeding less while you’re in the water, but your overall flow for that cycle will remain the same.
7. Can I go in a hot tub or jacuzzi on my period?
   Yes, the same rules as swimming apply. Use a tampon or a menstrual cup. The high temperatures won’t cause any problems, but you might want to change your tampon soon after getting out, as the heat can potentially encourage bacterial growth.
8. What if I get TSS from wearing a tampon while travelling?
   Toxic Shock Syndrome (TSS) is extremely rare, but it’s important to know the signs: a sudden high fever, vomiting, diarrhoea, a rash resembling sunburn, and dizziness. The key to prevention is to use the lowest absorbency tampon for your flow and to change it every 4-8 hours. If you ever suspect TSS, seek immediate medical attention.
9. How do I clean my menstrual cup with shared bathroom facilities, like in a hostel?
   It’s easier than you think! Take a bottle of clean drinking water into the cubicle with you. Empty the cup into the toilet, then rinse it out with the water from your bottle before reinserting. You can wait until you have more privacy to do a more thorough wash with soap.
10. I feel really self-conscious about my period on holiday. How can I feel more confident?
    Remember that you are not alone – half the world’s population deals with this! Being prepared is the biggest confidence booster. Knowing you have everything you need in your bag, wearing dark-coloured swimwear for peace of mind, and focusing on the amazing experience you’re having will help push those worries to the back of your mind. You’ve got this.