Swimming on your period: what you need to know

The most important thing is to listen to your body and do what feels right for you. However, with the right protection and a bit of preparation, there's no reason your period should keep you out of the water. 

Open water swim coach Sophie Hellyer says she always feels better after going swimming while on her period. “It’s like a little bubble bath of happy hormones, and a great low-impact form of resistance training,” she says.

If you're not sure which period product to use while training, here’s the lowdown on what to try so you can find your perfect fit.

Tampons have been the go-to for most women wanting to swim during their period since the 1980s.

When you first start using them, they can take some getting used to but once a tampon is in you shouldn’t feel it at all, and as long as you match the absorbency to your flow you shouldn’t have any worries about leakage.

There is an environmental cost to regular tampon use, which prompted Sophie to start using a menstrual cup. 

Made from silicone, you put the cup inside your vagina, where instead of absorbing the blood, the cup collects it. You can then wash it and use it again.

“I’ve always found a Mooncup brilliant for swimming,” says Sophie. “You can leave it in longer than tampons, so you don’t have to worry about changing it and once it’s in it’s pretty firm.” Though she does warn you have to get used to the knack of getting it in and out at first, and she also had to cut the stem on hers as it was too long.

Since having a baby, when she had a prolapse, Sophie no longer finds her menstrual cup comfortable, so she now uses period swimwear. 

This is where the bikini bottoms or swimming costume are made from an absorbent fabric, which soaks up blood; they also have a waterproof layer on the outside for extra protection. The swimwear is then washed after use.

“I use Wuka swimwear and have never had any problems with it while teaching or swimming myself,” says Sophie. Wuka is a great option for women when their flow is light or medium, while ModiBodi, another innovative period swimwear brand, also offers swimsuit options for heavy- flow days.

When swimming during your period, you shouldn’t wear sanitary pads as they’re designed to absorb liquids so will instantly fill up with water. 

Your energy, recovery, body temperature, sleep and appetite can all be affected.

Swimming can provide mind-boosting effects throughout a woman’s menstrual cycle, according to women’s health app FitrWoman, by increasing endorphins and lowering cortisol. It also helps regulate sleep and energy levels. 

When Allison Schmitt, a 10-time Olympic  swimming medallist for the US, was competing, she was lucky in that she never experienced physical symptoms such as intense cramps or bloating. But the mental side of swimming during her period hit her hard, especially the fear of leaking during a race. However, open dialogue with her coaches and access to trusted products helped her overcome that anxiety.

There were also times of the month, notably after ovulation, when she felt more fatigued and less motivated; her core temperature would rise, and she would have trouble sleeping. At other times, usually after her period started, she would feel more energised, confident, and ready to push herself.

To understand these shifts she tracked her symptoms, both positive and negative, in the FitrWoman app. “I wasn’t aware of what my hormone cycles were doing to my body at all before that,” she says. “But it’s helped me make great strides in my performance and recovery.” Allison believes the app allows her to train smart, fuel better and give herself grace when she needs time to adjust. 

“Swimming events don’t wait for your body to feel perfect, so being proactive in managing symptoms and building confidence around your cycle is key,” says Allison.

Written by Sam Haddad. Sam is a freelance journalist based in Brighton, she's been writing about sport and the outdoors for over 20 years.