How To Travel Confidently On Your Period

From cramping and mood swings to avoiding leaks, menstruation unfortunately doesn’t stop just because you are travelling. This is our ultimate guide to making travel on your period more stress-free.

Being on-the-go when on your period can feel like a daunting prospect (especially if travelling long-haul), but it should never be the reason you are worried about – or even think about cancelling – a trip. With just a little bit of planning and the right mindset, you can stay confident and, most importantly, comfortable.

Here’s what you need to know…

How to travel confidently on your period

1. Have a well-stocked travel period kit

Just as you might know exactly where your passport is so you can throw it into your bag without a second thought, take the stress out of managing your menstrual cycle while travelling by having a pre-packed kit prepared. Make sure it is filled with all your preferred products (in quantities enough for your whole cycle). It is a good idea to keep this kit in your hand luggage, rather than popping it in your checked bags, just in case your hold luggage is delayed – and do remember to confirm it has been restocked after each trip so there are no stressful surprises.

If you are travelling somewhere you know is likely to be remote or have limited shopping facilities, it is always better to overpack on period products (or look to some of the reusable options below) so you are never caught short. That’s especially true if you are travelling to a country where a language barrier, differences in materials, and a potential lack of certain types (such as tampons) due to cultural reasons, may make sourcing your normal period products trickier. Equally, even if you are not due your period during your trip, there’s no harm in keeping a few emergency supplies with you, just in case.

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2. Pack essentials for on-the-go

When you’re on your period and on-the-go (travelling abroad or otherwise), comfort and preparation are everything. Start by checking the bag you want to take out with you on day trips has plenty of space for back-up products or even spare clothing because leaks can happen – but there’s no need to panic. If you tend to have a heavy flow, treat yourself to some comfortable but practical outfits for your trip that make you feel confident but period-proof, such as wide-leg, high-waisted trouser styles in dark patterns.

An absolute travel essential is a pocket-sized stain remover stick that can be used for small stains from your lunch as well as period blood, plus hand sanitiser and wipes in case you don’t have access to brilliant public toilets. (In fact, that’s smart travel in general, especially if you are travelling with little ones). Pain relief can be a lifesaver too, but as well as stocking up on your go-to painkillers, look to comforting heat patches and even a travel-sized hot water bottle that can keep you feeling as cosy and nurtured as you would do at home, especially on long bus, train or plane rides. Travel snacks are the ultimate pick-me-up too (period or no period), and herbal tea, bananas, nuts and dark chocolate can all help soothe period-related bloating and boost your mood.

3. Plan around your cycle

We’ve probably all had that moment of dread when you realise that your period is going to gatecrash your holiday, but with a little bit of cycle tracking you can at least be semi-prepared. Start by cross-referencing the itinerary for your trip with the predicted days you are likely to be on your period, and check that your heaviest days (or the days where you know you tend to feel most lethargic) don’t coincide with draining, high octane activities.

On your travels and starting to feel your energy dip, or struggling with period cramps? Don’t solider on just because you think you should do. Let your friends, partner, or travelling companions know that you need to take it a little steadier (50 per cent of the population will have probably felt the same at least once), and if all else fails, enjoy your hotel and call it a wellness day. It’s much more important to listen to your body than stick rigidly to an itinerary. After all, resting when you need to means you’ll enjoy the rest of your trip more.

4. Be aware of travel’s impact on your cycle too

Travel can be exciting – but it’s also a shake-up for your body, so it’s not actually just your period that can affect your travel plans. Your holiday could disrupt your menstrual cycle too. One of the main culprits is the stress hormone cortisol because – even if you are holidaying for some much-needed R&R – your stress levels can be raised by navigating airports, sleeping in new places, or just trying to adapt to a different schedule. High cortisol levels mess with the balance of oestrogen and progesterone, which are key to regulating your cycle.

Jet lag and time zone changes can also affect your circadian rhythm – your body’s internal clock that governs everything from sleep to hormone production. Disrupted sleep and light exposure can delay ovulation, which means your period might come later, earlier, or be more intense than usual. Equally, eating differently, drinking more alcohol or caffeine, or not getting enough rest (aka common holiday indulgences) can all contribute to PMS-like symptoms and irregular cycles. Luckily, this kind of disruption is normally temporary and once your body settles into a routine again, your cycle usually resets. So if your period acts a little weird on holiday, don’t worry – it is just something to be aware of to avoid unnecessary anxiety.

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