period on hiking trip

• Conditionally
• Newsletter Signup
• Pain Management

Hiking or Camping on Your Period? Here’s How to Deal 

By Sara Coughlin

All products are independently selected by our editors. If you buy something, we may earn an affiliate commission.

Having your period while exercising or traveling can be, admittedly, inconvenient. It’s natural to be anxious about how you’re going to deal with your flow. Do you opt for a waste-free option like a menstrual cup or use disposable products? Will cramps ruin your day? And what about blood-thirsty bears?

Luckily, there are a few ways to make hiking or camping on your period totally doable. After all, the days before indoor flushing toilets weren’t so long ago, Raquel Dardik , M.D., a gynecologist and associate professor at NYU Langone Health, tells SELF. “Previously, people had [to do] all sorts of things without having access to their own bathroom,” she says, alluding to the enduring resourcefulness of the menstruating human—and the fact that there’s nothing inherently worrisome about having your period when you’re in nature. But figuring out the actual logistics of making your period easy to handle in the great outdoors can be kind of annoying. Here’s how to make it easier.

All products featured on SELF are independently selected by our editors. If you buy something through our retail links, we may earn an affiliate commission.

First, don’t worry about bears.

There really isn’t any reason to worry about bears in the vicinity taking a special interest in you just because you’re bleeding, Hope Oldham, a senior outdoor experiences instructor with REI in Atlanta , tells SELF. Even though this myth persists, a 2016 paper published by the National Parks Service examined existing research and found no substantial evidence that bears are more attracted to the smell of human menstrual blood than to any other odors. Translation: You don’t need to worry that simply menstruating in the wild is a siren song for Yogi and his pals.

Accumulated and easy-to-access waste from your period, however, is a different story. Like food left out in the open, it could potentially attract bears and other animals. But Oldham says that as long as you’re hanging up any bags of menstrual waste as you would other trash and any food , you don’t have to worry about your period attracting animals to your campsite in the middle of the night.

So if bears aren’t a factor when hiking or camping on your period, what should you consider? Oldham says it isn’t too different from choosing what kind of backpack or sleeping pad to use—ultimately, it’s a matter of personal preference. Below, you’ll find what you need to know about the most common methods of period management for the next time you hit the trail.

If you’re using a menstrual cup, think about how you’ll dump it and clean it.

According to most menstrual cup brands, it’s safe to wear their products for up to 12 hours at a time, which makes them a great option for dealing with your period while hiking or camping. Since they’re reusable, they’re also more eco-friendly than tampons or pads.

However, taking this route means being prepared to dispose of your period blood out in nature like you would any other kind of human waste. Sometimes that means digging what’s known as a cathole (a hole at least 200 feet from your camp that’s around six to eight inches deep and six inches wide), emptying your cup into it, and covering the hole. Oldham notes that some campgrounds don’t allow you to bury anything (including period blood) if what you bury could end up in the water supply. In that case, you’d have to lug all of your trash out of the campsite with you (known as “packing it out”). When it comes to doing this with a menstrual cup, Oldham suggests using a reusable water bottle to store the blood.

Both Oldham and Dr. Dardik emphasize the importance of keeping your menstrual cup clean in the wild, which means rinsing it with clean fresh water or boiling it. Oldham’s advice for disinfecting your cup is to bring your water to a rolling boil, then let it stand at a boil for some time to ensure it’s as sterile as possible before you drop in your cup. That aligns pretty well with disinfection instructions from menstrual cup brands like Lunette (from $22, Amazon ), which recommends boiling its cup for 20 minutes, and LenaCup ($25, Amazon ), which recommends boiling its cup for five to seven minutes. Before heading out on your trek, check the disinfection instructions for your specific menstrual cup to see how long you should boil it.

Just make sure to keep your hands clean as well, Oldham says. If you don’t have access to soap and water, wet wipes (which you’d pack out as additional waste) help a ton for hand hygiene when you’re handling your cup.

If using pads or tampons, make sure you can change and discard them responsibly.

Disposable period products are the most traditional route you can take here, and they offer some serious advantages. Since pads and tampons are single-use, they’re more reliably sterile than something like a menstrual cup, which is a big bonus when you’re outside and limited in how hygienic you can be. But, as a responsible outdoors-person , you have to carry all that waste out with you. Oldham recommends setting aside a Ziploc bag specifically for used tampons and pads and decorating it with opaque, brightly colored duct tape so that it’s easy to find and difficult to mistake for another bag in your pack. If you’re concerned about the odor of your waste bag, you can look into odor-concealing options like Smelly Proof’s Hang Tag Large Clear Heavy Duty Bags ( Smelly Proof , $13).

It bears mentioning that, regardless of how light or heavy your flow is, you shouldn’t have a tampon in for longer than eight hours, Dr. Dardik says. Keeping an old tampon in for longer than recommended can throw off your vaginal microbiome, which can then lead to various types of infections like a yeast infection or bacterial vaginosis. Dr. Dardik notes that this is also how toxic shock syndrome develops , but only in very rare cases.

By Jenna Ryu

By Audrey Bruno

By Elizabeth Djinis

Since pads are worn externally, you don’t have to worry about infections the way you would with a tampon, Dr. Dardik says. You’ll just have to keep an eye on how full the pad is, because once it’s at capacity it’s no longer effective. It’s also wise to stay away from scented pads and tampons, as those might be more attractive to animals. (They’re also more likely to cause irritation, anyway.)

Period underwear might be an option for light flows and light hikes.

Like pads, Dr. Dardik says there’s no official time limit to how long you can wear a pair of period-proof underwear. But there is a limit to how much fluid they can absorb before they start to leak and are rendered ineffective. For example, ModiBodi’s Hi-Waist Bikini ( ModiBodi , $31) holds three to four tampons’ worth of period blood. If you’re exploring the great outdoors on one of your heavier days, if you have a heavy flow in general, or if you don’t have a way to launder your clothes, period underwear might not be the best choice. But something like a pair of period-friendly shorts could be helpful for days when your flow is lighter.

You’re going to want to over-prepare for cramps.

It’s worth mentioning that health care providers have been recommending physical activity to reduce menstrual pain since the 1930s. A 2018 systematic review and meta-analysis published in the American Journal of Obstetrics and Gynecology looked at 11 studies on the subject, ultimately suggesting that physical activity can reduce levels of prostaglandins, which are compounds that function like hormones and stimulate contractions in the uterus. This won’t work for everyone, and how much of an effect it may or may not have really depends on your body and the severity of your pain. We’re not going to suggest you go for a jog as treatment for intense cramps. But if you find that some movement when you’re dealing with cramps actually helps, that might explain why. Granted, this doesn’t mean you should just power through cramps when hiking or camping. Definitely make sure you’re prepared to deal with the discomfort.

First, bring more than enough of whichever pain medication usually helps you manage cramps. There’s nothing like tossing and turning in your tent all night, besieged with period pain, to make you appreciate the wonders of modern medicine.

You can even fashion a makeshift hot-water bottle by wrapping a shirt around a hard plastic bottle filled with very hot water, Oldham says. As long as the bottle isn’t insulated, you should be able to feel the heat (just make sure to check that your bottle can withstand high temperatures first). Good ol’ hand warmers wrapped in a shirt could yield the same effect as a heating pad. You can also use adhesive products like ThermaCare Heat Wraps ( Amazon , $10) that allow you to move around more easily and might help relieve pain for hours at a time. While there are heat wraps made for your lower abdomen, a few people who regularly experience endometriosis pain recommend the wraps that are designed for your neck and shoulders because they cover more surface area. Just make sure to properly dispose of any trash once you’re finished with this kind of item.

Find out if you can skip your period altogether.

If you really can’t stand the idea of having your period while away from the comforts of home, you may be tempted to skip or delay it altogether. If you use combined hormonal birth control methods like certain types of birth control pills , the vaginal ring, or the patch, this is a potential option. These methods all feature a week or so where you aren’t ingesting or absorbing hormones. During that time, you bleed, but you’re not experiencing an actual period. Instead, the bleeding that happens during this time is called withdrawal bleeding.

If you’re taking the pill and you want to skip your period, instead of taking the “inactive” or nonhormonal pills at the end of a pack, you’d start taking the active pills in a new pack right away. With a vaginal ring , you would keep your ring in for four weeks instead of the usual three, then immediately put in a new ring after week four, skipping the ring-free week during which you’d normally have your period. And if you use the patch , you would similarly skip your patch-free week and put on a new patch after wearing the previous patch for three weeks.

Dr. Dardik says skipping your period in this way is a safe option when done correctly. But it’s not a given that manipulating your period with any of these methods will completely solve your menstruation woes. There is a chance that you might experience breakthrough bleeding , which is spotting that occurs between cycles. So even if you’re prepared to skip your period, you should bring period supplies on your trip just in case.

If you’re interested in manipulating your cycle, talk to your doctor about it first, because this counts as off-label use. You should make sure it’s possible to do with your specific type of birth control and that you know exactly how to do it properly so you’re still protected from pregnancy if that’s part of why you’re on birth control in the first place. Dr. Dardik recommends talking to your doctor about this approximately a month before your trip so you have enough time to make sure you can skip any placebos safely.

As long as you prepare accordingly, your cycle hopefully won’t get in the way of your next trek , major summit , or scenic Instagram op . With a little preparation, you can worry less about dealing with your period in the wild and more about the truly important stuff, like crafting the perfect s’mores. But if you don’t think these tips will be enough because your period is way too heavy or painful, that could be a sign that you need to see a doctor and discuss potential causes and treatment options for truly terrible periods.

• 14 Essential Safety Tips to Follow Before and During Every Hike
• I Tried Free Bleeding in Period-Proof Running Shorts
• 7 Period Problems You Shouldn’t Ignore

SELF does not provide medical advice, diagnosis, or treatment. Any information published on this website or by this brand is not intended as a substitute for medical advice, and you should not take any action before consulting with a healthcare professional.

Hiking On Your Period: 8 Pro Tips

Those annoying monthly menstrual periods can be highly inconvenient when camping and hiking, but don’t let them keep you from having fun outdoors. Hence, the question, can you go hiking during your period? There are measures to manage this natural and healthy life stage, even if it might be a bit more complicated in the wilderness.

The reality is that it’s quite similar to hiking while pregnant. With the proper preparations and tips, you can handle your period as smoothly while hiking as you would at work or school.

Keep reading as we provide you with the essential tips for hiking during your period and other important things you need to know. 

Quick Links

Can You Go Hiking On Your Period?

In a nutshell, yes! First off, light to moderate exercise such as hiking can help relieve cramps and improve your attitude and self-esteem – which is always a bonus during that time of the month.

Hiking is also a great opportunity to get some fresh air and connect with nature, which can help improve your mood.

Finding the motivation to get off the sofa and out of those warm jammies is the most challenging part of hiking on your period. Get your backpack ready the night before, fill your water bottles, prepare your favorite snacks, and lay out a few hiking dresses or outfits that make you feel good.

If you have excruciating pain or cramps during your period, consult your OBGYN or healthcare practitioner about any underlying health concerns, such as hormone imbalance or anything that could be aggravating your period symptoms. If you have any existing health issues, consult with your doctor about which activities, including hiking, are safe and convenient.

Aside from that, it is entirely safe to go hiking and camping during your period. However, there are a few things you need to take into consideration, such as your flow, pain level, and personal hygiene. Let’s explore these factors further.

What Do You Do With A Tampon While Backpacking? 

Tampons and pads are still the most common sanitary products; if you’re using them, you’ll need to keep your waste with you till you can safely dispose of them. If you aren’t familiar already, get acquainted with the Leave No Trace rule.

Even if your products are entirely biodegradable (which they usually aren’t), you shouldn’t keep them out or bury them since animals can dig them up. So, it is always ideal to keep a trash bag handy. Small nylons, disposable lunch packs, or even plastic zip bags can serve well. 

Lining the bag’s interior with a foil could suffice for added safety and privacy. Likewise, wrap your used toiletries in tissue paper or aluminum foil and place them in the trash bag until you get to an appropriate garbage bin.

What Animals Can Smell Period Blood?

Animals happen to be reflexive responders to the pheromones in human blood, especially dogs. Other animals that can smell blood include bears and coyotes . These animals have a much sharper sense of smell than dogs, so they can easily detect the scent of blood from a distance. However, do they really know if you’re menstruating? And will it affect wildlife?

Dog and cat owners understand that those furry creatures have a knack for “sensing” when you’re upset, happy, or anything else. Like it or not, most animals can tell when you’re on your period, owing to their sensory organs.

But according to V ice (who interviewed several vets), the real danger from animals while menstruating is an iguana. Several male iguanas have been known to attack their menstruating owners. Dr. William Rodgers, a North Carolina veterinarian, also adds that the smell of human menstruation is pretty close to the scent of an adult female iguana around mating season. So avoid cuddling iguanas next time you’re putting on a tampon or pad.

Does Period Blood Attract Bears Or Other Animals?

There has been much debate on whether or not bears are drawn to menstrual blood. However, numerous studies have concluded that it is a popular misconception, and bears or other animals will not try to track you down if you are on your period. If you’re still concerned about this or having a smell in general, menstruation cups are your most unscented alternative.

However, when it comes to polar bears, the story is a bit different. Studies have shown that these bears are attracted to the smell of human blood and will investigate tents, people, and equipment that contain it. While there have been no reports of polar bears attacking people because of their period, it’s still best to be cautious if you’re planning to hike or camp in polar bear territory.

A study by The University of Montana discovered that only seal scents and menstrual odors (used tampons) incited a substantial behavioral response when polar bears were exposed to different odors. They smelled and consumed food, fragrance samples, and tampons but neglected non-menstrual human blood and unused tampons. This implies that polar bears are sensitive to menstrual blood odors.

As previously stated, your used tampons and pads will undoubtedly smell. However, animals are unlikely to stalk you or ingest your pads. They may be intrigued by them and rip through your kit to find out what it is. Always contain your garbage and avoid burying it where animals can spot it.

Eight Tips To Go Hiking Safely For Menstruating Women

Even the most ambitious girl could be put off by the prospect of dealing with her period while hiking or camping. Nonetheless, if you’ve opted to go hiking and backpacking on your period, there are some things you can do to make it a lot easier and more fun.

Here are eight great hiking and camping tips while you’re on your period.

Monitor Your Menstrual Flow

The first thing you need to think about is how heavy your menstrual flow is. If you have a light or moderate flow, you can go about your hike as usual. However, if you have a heavy flow, you’ll need to take some extra precautions. You’ll want to wear a menstrual cup or pad with wings to prevent leaks. You should also bring along extras in case you need to change them during your hike.

Your Hiking Route

You’ll also need to consider the terrain of your hiking route. If you’re hiking on a challenging trail, you may want to wait until your period is over. A difficult hike can be challenging enough without worrying about leaks or discomfort. However, if you’re confident in your ability to hike with a heavy flow, then go for it!

Your Hiking Partners

You may not want to hike with a large group of people when you’re on your period. If you’re hiking with friends or family, make sure they are aware of your situation and are comfortable with it. It’s also important to find out if they are okay with you taking breaks to change your menstrual products.

Carry Reusable Menstrual Cups and Tampons Over Sanitary Pads

Tampons and reusable menstrual cups are preferable over pads. They are more convenient, portable, and less messy than pads. Unscented tampons are ideal. While your period may not lure bears, scented products might.

Carry Unscented Wipes And Hand Sanitizer

Unscented wipes come in handy in warm weather without any means to wash. They are every woman’s best friend in this sort of situation. Carry unscented wipes and hand sanitizer in your kit to clean up quickly when necessary.

Pain Relievers Should Be Included In Your First-Aid Kit

If you usually take pain relievers or other medications to deal with discomfort and cramping, a hiking trip is not the time to skip them. Although many first aid kits include some sort of pain reliever, you should have a standby of your preferred medication.

Choose The Right Clothes

Wearing the right clothes is crucial to a comfortable hike, whether you’re on your period or not. However, there are some additional factors to consider when choosing your hiking attire while on your period. First of all, you’ll want to choose dark-colored clothing. This will help to camouflage any leaks. You’ll also want to make sure your clothing is comfortable and breathable. Synthetic fabrics are often a good choice for this.

Leave No Trace

Lastly, practicing Leave No Trace principles when hiking and camping on your period is essential. This means packing out all of your trash, including used tampons and pads.

Hiking on your period seems challenging and inconvenient. But knowledge is bliss. With the awareness of what to bring, what to wear, and how to act, you can make your hiking experience much more comfortable.

And don’t forget the most important rule: always be prepared.

Have fun, be safe, and enjoy the wilderness!

Heather Jones is an avid hiker and outdoorswoman. She loves nothing more than spending time in nature, surrounded by the beauty of the world. Whether she's hiking a mountain trail or camping in the wilderness, Heather always enjoys getting back to basics and appreciating the simple things in life.

Similar Posts

Hiking After Knee Replacement (Is It Possible?)

So you’ve just undergone knee replacement surgery, and you’re wondering if you can get back to your favorite activity –…

Do Mountain Bikers Yield to Hikers?

I’m sure you’ve seen it. You’re out for a hike on your favorite trail when a group of mountain bikers…

How Long Does It Take To Hike 7 Miles (Answered)

Most people envision spending hours trekking through the woods and scaling steep mountains when they think of hiking. But what…

Hiking With No Cell Service: How-To Guide

Have you ever hiked in the mountains and realized that your cell signal is, for a lack of a better…

Hiking In Moderate Air Quality: Is It Safe?

Is hiking in moderate air quality safe? Air quality is something that’s often overlooked and not given much thought to,…

How to Get Campfire Smell Out Of Your Hair

Ahh, the great outdoors! There’s nothing like a crackling campfire, the smell of pine in the air, and – fresh,…

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

Save my name, email, and website in this browser for the next time I comment.

How to Camp and Hike on Your Period

By: Author Taryn Eyton

Posted on Last updated: May 2, 2024

Going hiking or camping while you have your period can seem a bit intimidating. Spending time away from toilets and running water is already unfamiliar for some, and adding in menstruation make it more challenging. I’ve been hiking, camping, and backpacking with my period for over 15 years. In this post, I’ll answer all your questions about how to camp and hike while on your period, including:

• Do you have to worry about bears while hiking and camping with your period?
• Which menstrual products are best for hiking and camping?
• How can you stay clean when you have your period on a hike?
• What’s the best way to deal with cramps while hiking?

A quick note: Women and LBGTQ+ people are historically underrepresented in the outdoor community. Hesitation around hiking and camping while menstruating may one of many reasons for this. I’ve had lots of women and people who menstruate tell me they don’t feel comfortable backpacking on their period or that they are scared to try it. I hope this article gives you the info and confidence you need feel at ease hiking with your period.

Hey there: Some of the links in this post are affiliate links, which means I earn a small commission at no cost to you. Thanks for your support. -Taryn

Table of Contents

Is it Safe to Go Hiking and Camping on Your Period?

You may have heard that it’s not safe to go hiking and camping when you have your period because you will attract bears. Well, that’s a big fat lie – bears do NOT want to attack menstruating people!

Back in 1967 bears attacked two women in separate incidents in Montana’s Glacier National Park. Instead of blaming nearby garbage dumps and unsecured food, there was speculation that the women had been attacked because bears are attracted to menstrual odors.

Since at the time, women were not that common in the backcountry, the sexist outdoor community assumed the problem was the presence of female humans. BUT neither of the women had their period at the time!

This misogynist myth is dangerous and keeps women and people who get periods from enjoying the wilderness. Yes, we still need to be bear safe when we hike and camp with our periods and store our used menstrual supplies securely (more on that below). But it doesn’t make us susceptible to bear attacks.

For more information on busting the myth that bears attack menstruating people, see this article from the US National Parks Service .

Which Period Products Should You Use for Hiking and Camping?

These days, there are lots of period products on the market. Pads and tampons are the classic options, but you may also want to consider a menstrual cup, hormonal contraceptives, or period panties if you camp or hike on your period. Here’s what you need to know about each option:

Pads and Tampons

If pads and tampons are your menstrual products of choice, you can definitely continue to use them camping and hiking. Before switching to a menstrual cup, I took tampons on countless hiking and backpacking trips over a 10-year span.

Here are my tips for using tampons and pads while hiking and camping:

Bring enough

Figure out how many tampons or pads you need for your trip… and then add a few more. You don’t want to run out!

Skip the applicator

Choose tampons without applicators to save space and weight. ( o.b. is the most common brand, but you can also buy organic ones from smaller brands like Cora , Veeda , and Rael .)

It can take a bit to get used to going without an applicator, but it’s an easy switch. If you prefer applicators, choose cardboard ones as they are more environmentally friendly and can be squished flat to take up less room when you pack them out.

Fun fact: Tampon applicators are almost unheard of in Europe. For some reason, North American women are the only applicator lovers. Tampon applicators were actually invented in the 1920s as a way for women to avoid touching their vaginas, which was seen as immoral at the time. (Mostly because they were worried we’d like it!)

Pack it out

If you use pads or tampons, you will need to pack them out with you. You can’t bury them in a cathole since animals will dig them up and they don’t biodegrade. You also can’t put them in the outhouse as they take decades to break down. They can also clog up outhouses and rangers may have to clean them out later. Don’t do that to the poor rangers!

Bring a sealed plastic bag to pack-out used pads, tampons, and applicators. Wrap them in toilet paper first to reduce mess. For privacy, you can DIY a pack out bag that isn’t see-through. Try storing the ziplock inside a small stuff sack. Or cover a ziplock in duct tape or line it with a brown paper lunch bag. Toss the contents of the bag when you get home or to a garbage can.

Store it properly

Store your used menstrual supplies in your pack-out bag with your food and toiletries at night for bear safety. That means putting it in your car, a food locker, a bear canister, or a bear hang. (See my tips for bear safety for details on how to store food when backpacking and camping.)

If you’re concerned about reducing odors you can add a little bit of baking soda or coffee grounds to your pack-out bag. Or add an unused tea bag. Honestly, I’ve never really noticed any odor from my pack-out bag.

Menstrual Cup

I’ve been using a menstrual cup for the last few years and it’s been a game-changer for hiking and backpacking. If you aren’t familiar, menstrual cups are flexible silicone cups that sit inside your vagina to collect blood. They are lightweight and reusable, so there is no waste to pack out. You can also leave it in for up to 12 hours, which I love since I only have to worry about it twice a day.

There are tons of cup brands out there. I use a Diva Cup , which is one of the most popular options. So many people are making the switch to a cup for camping and travel that MEC and REI both carry them.

Here are my tips for hiking and camping with a menstrual cup:

Practice at home first

It can take a bit of practice to get your menstrual cup inserted or removed correctly, but once you get it, it’s pretty easy. (Follow the directions that come with your cup.) I used mine at home for a few months before trying it in the backcountry. There are tons of resources online to help you make the switch to a cup and decide which cup is right for you. I recommend Put A Cup In It , a website dedicated to menstrual advocacy and education.

Pro tip: The best way to change your cup at home is in the shower!

Empty your cup responsibly

Dispose of your cup contents the Leave No Trace way. If possible, pour it out into an outhouse. (Just be sure to keep a good grip on your cup – I live in fear of dropping mine down the hole!)

If you aren’t near an outhouse, dig a 6″ cat hole 70 big steps away from trails, campsites, and water sources. Empty your cup into the hole, then cover it up. If you are in an area that requires you to pack out human waste, you’ll need to pack out your menstrual fluid too. Dump it in a wag bag or bring a sealed container (like a small water bottle).

Keep your cup clean

Keeping your cup clean is important for your health. Rinse it with clean water or wipe it out with toilet paper before reinserting it. Bring the cotton bag your cup came in to store it after your period is over.

You can also buy special cup cleaning wipes . They don’t have any harsh chemicals that can damage your cup and are safe for your vagina. (Don’t use regular wipes or hand sanitizer to clean your cup as they can damage the cup and aren’t safe for your insides!)

If you are on a longer trip and want to give your cup a thorough clean, you can boil your cup for a few minutes or use biodegradable soap and warm water.

Empty your wash water into a cat hole 70 big steps from trails, campsites, and water sources. Never wash your cup directly in a stream or lake – even biodegradable soap isn’t safe for plants and fish. (Read more about washing dishes the responsible way on my guide to Leave No Trace .)

Honestly, I just rinse or wipe on the trail and save the deep cleaning for when I get home. I just make sure I keep my hands really clean whenever I’m handling my cup. (Tips on staying clean are below.)

I’ve also heard of women who have two cups. When they take the dirty one out, then put the second (clean) one in. Then they go rinse or wash the dirty one.

Hormonal Contraceptives

While you may not think of hormonal contraceptives as a way to deal with your period while hiking and camping, it’s a method that lots of people use. I’ve used this method dozens of times to avoid having my period on long backpacking trips.

If you take birth control pills, you can skip the placebo pills during the fourth week of your cycle and start the next pack of pills. That way you won’t get your period.

Some other forms of contraception prevent periods too including hormonal IUDs, Depo-Provera injections, Nexplanon implants, NuvaRings, and contraceptive patches.

Using hormonal contraceptives to prevent your period usually works, but you may get your period anyway or experience spotting. Carry some menstrual supplies as a backup.

While skipping your period this way is generally safe, it’s a good idea to talk to your doctor about it. As well, you will run out of birth control earlier than normal, so make sure you plan for that.

Period Underwear

I have to admit that I haven’t tried period underwear. But I have a few friends who have and I’ve also read a lot of reviews. (I was considering getting some).

If you haven’t heard of them, period underwear are quick-drying underwear that have layers of absorbent and waterproof material built into the crotch. Since they have to be washed before reusing, you will probably want multiple pairs for anything except day trips.

From what I’ve heard, they aren’t a great option for multi-day backpacking. They might be ok for a day hike on a light flow day or as back up to tampon or cup, but otherwise, I think they aren’t worth the hassle.

They are a pain to change (you have to take off your pants and boots!) and don’t hold enough for heavy flow days. Washing them in the backcountry would take a lot of water and be very time-consuming. They also may not dry overnight so you might have to pack them up wet.

As well, used period panties need to be stored in a bear-safe way at night. That means that on backpacking trips they have to fit in your bear hang, food locker, or bear canister.

Clean Up and Hygiene Tips for Hiking With Your Period

Dealing with your period can be messy, and it gets a bit more complicated when you don’t have access to running water. But with a few supplies, it’s manageable.

Keep your hands clean

Clean hands are essential for vaginal health. You don’t want an infection or a UTI on the trail! Wash your hands with soap and water or use hand sanitizer before and after inserting menstrual cups or tampons. (Remember to wash the Leave No Trace way with biodegradable soap away from water sources.) A water bottle with a squeeze nozzle (like a biking bottle) is helpful for washing your hands.

If you’re worried about keeping your hands clean, you can bring some nitrile gloves to use when handling your menstrual supplies. Just remember to pack them out with your trash.

Bring clean-up supplies

Be prepared for messes by bringing extra toilet paper or wipes. Skip the scented wipes that can irritate your vulva, give you a yeast infection, and attract wildlife. (Unscented sensitive skin baby wipes are the cheapest option.) Remember to pack them out with you as they don’t biodegrade so you can’t bury them or dump them in an outhouse.

I usually just use toilet paper and carry it in a Ziploc bag to the next outhouse or trash can, then dump it there.

Put together a period kit

Make it easy to deal with your period on the trail by storing all your menstrual supplies together in a kit. I use a small stuff sack. Inside I have toilet paper, hand sanitizer, my pack-out bag, and my menstrual cup in its cotton bag. (I used to carry a Ziploc bag of tampons.) If you prefer to use them, don’t forget to add a small container of gentle biodegradable soap, unscented wipes, and nitrile gloves.

How to Deal with Menstrual Cramps While Camping and Hiking

Cramps are no fun at home, and they really suck on the trail. Besides just toughing it out, there are a few things you can do to deal with period cramps on the trail:

Pack your favourite pain reliever… and bring lots. You don’t want to run out!

In camp, fill a water bottle with boiling water, wrap it in a spare shirt, then use it as a hot water bottle.

Drink lots. Many women say that they find exercising when they have their period easier if they are well hydrated.

Talk to your hiking partners about what’s going on. Periods are a fact of life and not something to be ashamed of. Tell your friends if you need to slow down or take a break. I often find that my cramps are worse when I stop moving and that I can’t hike as fast as I’d like. It’s easier if I explain that to friends at the beginning of the trip instead of silently wishing they would slow down!

So that’s everything you need to know about hiking with your period. I hope this article gives you the confidence to go ahead with a hiking or backpacking trip, even if you have your period. It’s not as scary as you might think!

• Backpacking for Beginners: Tips for Getting Started
• How to Leave No Trace (And Why it’s Important!)
• Women’s Plus Size Hiking Clothes: The Best Brands and Where to Find Them
• Which Women’s Specific Hiking Gear is Actually Worth Buying?
• 80+ Women’s Adventure Films You Can Stream
• 20+ Women’s Adventure Books That Will Inspire You
• Best Hiking Underwear For Women and Men
• Latest Posts

• 2024 West Coast Trail Hiking Guide - May 2, 2024
• BC Parks Day Passes 2024 – Everything You Need to Know - April 25, 2024
• Joffre Lakes Hike (By a Local) - April 25, 2024

Sunday 4th of September 2022

I'm so sorry but recommending the cathole idea for your menstrual waste is kind of dangerous in case of bears... It's just not worth risking your life for! Please remember to travel with others and stay safe, people!

Taryn Eyton

Hi there. If you read the entire post, you'll see links to articles that disprove the dangerous and misogynist myth that bears are blood thirsty and attracted to menstrual blood. Disposing of menstrual waste in a cathole (provided it is done correctly - far from camp, trails, and water sources) will not attract bears any more than poop will. And in the unlikely event that a bear does dig it up (which could also happen with poop) your cat hole will be far enough away from you that you won't be risking your life. If you don't like the idea of disposing of menstrual waste in a cathole, another alternative is to pour it into a small, sealed water bottle, then store it with your food and other smellables in a bear proof cache.

Vaishnavi Sridharan

Thursday 30th of June 2022

Thank you for sharing your experience. I was going to go for a camping trip this weekend and I was reconsidering it because of my periods. But now I feel a little confident to go on the trip after reading this blog. Thanks again :)

Monday 28th of June 2021

Thanks for writing this! Unfortunately looks like my period will be at its peak on my biggest travel day. Glad to read others going through same thing. I’m now stressed about leaving this period kit with the food pack at night though since I’m tripping with a bunch of friends... will figure out how to hide why I have a specific bag in there.

Tuesday 22nd of June 2021

This was so incredibly helpful! Really glad that you're sharing tips openly and with inclusive language for anyone who menstruates.

Wednesday 9th of June 2021

Another great option instead of period panties are reusable fabric pads! (No boot removal necessary, and they take up less space in your pack!)

Camping & Hiking During Your Period: Everything You Need To Know

Share This Post

Worried about how you’ll handle your period if it coincides with an outdoor adventure? Your camping trip or hiking adventure doesn’t have to be put on hold! Rest assured that with a little planning and being prepared, activities like hiking and camping on your period are no trouble at all.

Our Top 6 Tips For Hiking And Camping On Your Period

• Choose reusable menstrual products for less waste
• Consider your planned activities and what you’ll need to manage your period during them
• Think about what facilities you’ll have access to (toilets, sinks, waste disposal, or none of the above)
• Wear quick-drying underwear that will wick away sweat, and that you can rinse and easily dry in the case of leakage
• Keep a camping and hiking period kit with your outdoor gear (check out our list below)
• Listen to your body and don’t be afraid to alter your plans — the outdoors will always be there

Common Questions About Hiking and Camping on Your Period

After you’ve been hiking or camping on your period successfully one or twice, your worries about doing so will likely disappear. In the meantime, we’ve got answers to questions that those who’ve never

Can I Still Hike During My Period?

The short answer is YES, of course you can hike during your period. While there’s nothing wrong with a little downtime during your monthly cycle, there’s also no reason you can’t enjoy the same outdoor activities you normally would.

What If There’s No Running Water?

Not all campgrounds have running water — or even bathrooms for long backpacking trips that take you deep into the backcountry. Carrying an extra water bottle, wipes, and hand sanitizer will be a huge help to you in keeping things clean.

What If There Are No Bathrooms At All?

If your outdoor adventure takes you away from established campgrounds, there might not be a toilet or a privy in sight. In this situation treat menstrual waste like you would human waste number two in the backcountry, and follow the Leave No Trace steps for disposal.

If you’re using a menstrual cup, this means digging a cat hole at least six inches deep, emptying period blood into it, and filling the cat hole back in. You can rinse your menstrual cup with clean water, or give it a thorough cleaning with boiling water once you get to camp.

If you choose to use disposable period products, keep a waste bag with you and treat period waste like any other trash. Always pack out wrappers, used pads or tampons, applicators, wet wipes, and used toilet paper with you.

Will My Period Attract Bears?

Let’s be clear about busting this myth right off the bat: no, your period or the smell of menstrual blood will not attract bears or other wild animals.

The National Park Service has done research into the responses bears have to the scent of menstrual blood and found their reactions to be extremely minimal. In short, you won’t attract bears if you go camping on your period.

Bears can, however, be attracted to the smell of some toiletry items like toothpaste, perfumes, or scented pads and tampons. Properly store good-smelling menstrual supplies like these in a bear canister to avoid attracting unwelcome wild animals.

What Do I Need To Go Camping On My Period?

You won’t have all the comforts of home while you’re immersed in the outdoors, but bringing a few essential items will make activities like hiking, backpacking, or camping on your period much easier.

What To Put In Your Camping And Hiking Period Kit

Just as essential as any first aid kit, an emergency period kit is something you should have even if you’re not expecting your period during your adventure.

You’ll be glad you were prepared should you or a friend have a period emergency. Keeping a backup period kit with your hiking and camping gear. Here’s what your period kit should include:

• A menstrual cup, tampons, or pads
• Clean wash water
• Sealed container to wash and keep your menstrual cup clean
• Hand sanitizer
• Period pain relief
• A small amount of toilet paper
• Backup period products (period underwear is a great choice to catch potential leaks)
• Waste bag or another waste container (if you’re choosing non-reusable menstrual products)

Keep your period kit in a Ziploc bag or another clean bag to keep everything dry and organized. It’s also worth keeping a mini version of this kit in your backpack even for day hikes to be prepared if you get your period hiking, too.

While you probably won’t want to lug it along on a backpacking camping trip, if you’re car camping and can afford to bring a few comfort items like an extra pillow or a hot water bottle you can fill with boiling water to help ease cramps can also be helpful.

The Best Period Products For Camping, Hiking, and Backpacking Trips

There are more than a few options for menstrual products on the market these days. The period products you choose are totally subject to your personal preference and comfort level. Whether you choose a menstrual cup or tampons, certain products may work better for you while camping on your period than others.

Here are some options to consider for hiking and camping on your period:

Menstrual Cups or Menstrual Discs Using a menstrual cup or menstrual disc is one of the easiest ways to have an environmentally friendly period while on a hiking or camping trip. They’re comfortable and reusable, and create no extra waste to pack out at the end of your adventure.

Unlike disposable pads and tampons that absorb menstrual blood and get thrown away, a menstrual cup collects menstrual fluid and needs to be emptied but gets reused.

Since a menstrual cup collects instead of absorbing, you can wear them for up to 12 hours without having to change them, and without the risk of absorbing bacteria that can cause a yeast infection or toxic shock syndrome (TSS).

Period Underwear or Period Panties

Period underwear or period panties are specially designed with moisture-wicking fabric and absorbent layers to soak up menstrual blood. They’re great reusable options for people who prefer free bleeding, or for folks who don’t want to insert products like a menstrual cup or a tampon yet still avoid dealing with used pads while in the wild.

They can be a little tougher to clean in the backcountry than a menstrual cup, but period panties can be washed in a container with unscented biodegradable soap. Follow the same steps as you would for a menstrual cup to dispose of period waste by digging a cat hole and pouring the period wash water into it.

Reusable Pads Reusable pads work similarly to period underwear in that they absorb period blood without being inserted into the vagina. They’re usually made of absorbent, breathable cotton that doesn’t get heavy like plastic-lined disposable pads.

When hiking or camping on your period, wash reusable pads the same way you would wash period underwear — in a clean container with soap and hot water, and by emptying period wastewater into a cat hole.

Traditional Pads or Tampons Used for many years, traditional pads or tampons are also an option for camping or hiking during your period. These can be the most comfortable for some folks and there’s nothing wrong with that.

While you have to pack out the trash that results from using disposable products, you won’t have to deal with disposing of human waste since these products absorb menstrual fluid and simply get tossed in the trash.

While doing fun outdoor activities like camping, hiking, or even swimming, make sure you change your pads or tampons often to avoid sweat or dirt building up and causing discomfort or possible infections.

Ready To Go Camping With Experienced Guides?

If we’ve got the answers about hiking and camping on your period, imagine everything we know about hiking and camping trips overall!

My Outdoor Joy’s guides are experts in all things outdoorsy and have all the know-how needed to lead you on an amazing outdoor adventure. Whether it’s your first camping trip or your 50th, we’ll provide the plans and help teach you the skills necessary for astounding outdoor adventures.

Check out our calendar of events and join My Outdoor Joy for exclusive member discounts and more!

• About the Author
• Latest Posts

If the phrase don’t judge a book by its cover was an image, it would be me. I am an avid outdoorsman that loves to teach people about the outdoors whether its specific skills like camping or just exposing people to different outdoor activities.  I have been in the skilled outdoors space for 30+ years and have been loving it forever.  If not for friends,  I would still be focused on my corporate career instead of focusing on the things I love to do.  My goal is to hit the Scottish highlands in the next 2 years.

Camping & Safety Tips To Ensure a Great Experience

3 ways walking improves your mental health.

• How Nature Heals From The Inside

Subscribe To Our Newsletter

Get updates and learn from the best, more to explore.

The joy of camping comes from the experience. Sleeping and spending time outdoors is peaceful, relaxing, and an amazing way to disconnect from everyday life to connect with the natural world.

Walking is the easiest way to stay healthy, mentally and physically. It requires no special equipment or gym. Just walk out the front door & smell the roses.

Stay Informed

Drop us a line and keep in touch.

Partners and Member Organizations

Newsletter Subscription!

Sign up today to get all the latest from My Outdoor Joy and class updates!

• +1 704-285-1689

• Read Our Blog
• Member Profile
• Become A Members

© Copyright 2023, All Rights Reserved by MyOutdoorJoy

• Upcoming Classes
• Event Calendar
• Member Login
• Members Profile
• Privacy Policy
• Cookies Policy
• Terms & Conditions

Discover Which Colorado Mountain Town is right for you

Real Talk: Hiking, Climbing, and Camping on Your Period

• July 9, 2020
• By foxintheforest

Last Updated on September 8, 2021 by foxintheforest

Listen, getting your period can suck, especially if you’re headed out on a camping adventure. Menstruation is a part of life for many of us, but that doesn’t mean it isn’t a total drag sometimes. Camping on your period doesn’t need to be a game stopper.

I’m here to debunk the taboo of talking about what to do when you’re camping on your period. Learn to embrace your menstrual cycle and handle it like a boss in the outdoors.

Content warning: If bodily functions gross you out, don’t read this post. Or, take a big leap of faith and learn a little bit about yourself. Periods are natural, you shouldn’t be ashamed of them. Embrace what your body does because it’s truly amazing and you’re a total rock star!

As an avid outdoor enthusiast and professional freelance writer for the outdoors, I’ve tried it all. When it comes to camping on your period, there are so many different ideas and options. I’ve dealt with it so many times that I’ve become a little bit of a pro on the subject. So let’s get down and dirty with the best ways to handle camping while on your period.

About this Guide to Camping on Your Period

For such a normal occurrence, there’s surprisingly a lot to cover when it comes to getting your period while camping. In this guide we’ll dive into:

• The best methods for dealing with your period while camping
• Tips and tricks for using new products like menstrual cups
• Dealing with wildlife while camping on your period
• Quick tips for climbing and thru-hiking on your period
• Additional resources for the outdoor badass

Opening Up a Conversation About Camping on Your Period

Okay, so I may be a straight, cis-woman who doesn’t like wearing makeup or dresses and I can be a little rough around the edges. But that doesn’t mean I don’t want everyone to feel welcomed here. What I care about is that you get outdoors and feel like your most authentic self. That can be different than me, and I want to celebrate that!

I’ve been on a journey of allyship and intersectional topics for years now. It continues to be a learning experience. My whole world has opened up thanks to simply shutting up and listening to people who have differing opinions and life experiences than me.

One thing I’ve learned is that periods aren’t feminine. Periods are a bodily function. I’m actively working on my language choices on this blog to reflect that. And with over 300 posts, this is a process . I’m prone to making mistakes and open to feedback. So if you see ways I could do better, I want to hear about it!

Seriously, the beautiful thing about blogs is that there is a human being behind the 1’s and 0’s that make this website tick. My mission is to empower you to get out there, so let’s dive into all things menstruation!

What Are My Options While Camping on Your Period?

Perhaps you’ve finally decided to head out on that epic camping adventure, and then you realize you’re going to get your period. ARG! WHY?!?!

There’s no need to cancel that trip filled with epic mountain sunsets and sultry campfires. Breathe it out. I’ve got you covered!

Here are your best options (in order) for camping on your period:

• Use a menstrual cup
• Using reusable pads or period underwear
• Dealing with tampons while camping
• Skipping your period

Each of these methods has their pros and cons, but overall the menstrual cup is the way to go. It’s easy, clean, and you can put it up there and forget about it for 12 hours.

Using a Menstrual Cup

A menstrual cup is a silicone cup you insert and clean out twice daily. If you have a lower flow, you can get away with cleaning it only once. It’s an excellent option for camping on your period and life in general. Can we say game-changer?

Since you can simply insert and forget it, it’s the hassle-free way to deal with your period while camping, hiking or climbing. It’s seriously revolutionary.

Bonus points because it eliminates all waste, and is a plastic-free product. However, folks with a heavier flow may find that the cup doesn’t work for them.

If you’re traveling in bear country, you’ll also still want to seal it up in a plastic baggie with your other smelly food and trash when it isn’t in use.

My Pick: The Pixie Cup Review

I’ve tried a few different menstrual cups over the years and the Pixie Cup is by far my fave. First, they are a woman-owned small business and I’m all about supporting my fellow boss babes as well as other under-represented groups in the great world of small business.

They take their mission seriously and donate one cup to people who menstruate all over the world in need when you purchase one.

I’ve been using the Pixie Cup Luxe for a minute now and it’s far superior to the big-name brands like the Diva Cup. I find it fits better. Unlike the Diva Cup, the Pixie cup is lighter and doesn’t have a tendency to droop down or come out when you’re making a number two (hey, I warned you this was real talk).

The other reason I highly recommend the Pixie Cup is that they paid attention to design. Other brands embossed their logo on the inside of the cup, meaning gunk easily builds up on the inside over time, making it difficult to clean.

The Pixie keeps the inside mostly smooth so cleanup is quick and and easy.

Have you ever read the instructions that come with a box of tampons? Does it feel like it was written by your awkward high school sex-ed teacher? *Shudders* One detail Pixie Cup pays attention to is making your first experience with the cup feel natural.

Instead of dipping too hard into science talk, the instructions are written in a conversational way you can relate to. I appreciate that. Periods shouldn’t feel sterile, weird, or shameful. They should be celebrated and Pixie leans into that concept throughout their products.

I love their wipes and sterilizing container to clean my Pixie. The wipes work well while camping on your period while the sterilizing cup with wash makes cleanup at home a breeze.

How to Clean the Magical Menstrual Cup Without a Bathroom

As a long-time menstrual cup advocate, I get asked frequently how to clean my cup without a bathroom. Here’s how it works.

• Walk a distance away from camp – at least 100 feet (35 adult steps). Be sure to be 200 feet (70 steps) away from trails and any water sources.
• Bring a small amount of water with you (try to use less).
• Dig a cat hole 6 to 8 inches deep as if you were going to poop.
• Squat and do your business if you have to, then remove the cup.
• Turn the cup upside down and empty the contents the best you can into the hole.
• Fill the cup with water and use your finger (clean your hands with hand sanitizer first) to rub and clean the cup as best you can.
• Dump the contents in your cat hole. Rinse the cup with a little bit more water (remember to conserve) both inside and out. Rinse your hands.
• Re-insert the cup.
• Sanitize your hands.
• Cover your cat hole and pack out any used TP.
• NEVER use hand sanitizer or other cleaners to clean your cup. It’s really unhealthy to put chemical cleaners on the cup, then re-insert it.

If you’re short on water, don’t use your precious hydration to clean your cup. You can pick up some Pixie Wipes and clean the cup without water. Don’t forget to pack out your wipes (use a plastic baggie with some baking soda in it to clean the smell).

Re-usable Pads and Period Underwear

If the menstrual cup freaks you out, or you have a heavier flow, consider investing in some period underwear (with a built-in pad) or re-usable pads. These items work well, but require a bit more maintenance and take up more space.

Like the cup, you’ll want a dedicated baggie to throw the used pads and underwear in when not in use. This is a viable option for folks with heavier flows who don’t want to deal with changing a tampon every few hours or if you want a little added protection.

How to Clean Period Underwear and Re-usable Pads Without a Bathroom

Follow the above steps for the cup, except instead of using a little water, you’ll need a bit more. Clean your period underwear or re-usable pads, wringing them out over the cat hole. The point is to make sure you bury the waste to avoid attracting unwanted wildlife.

Hang your underwear or pads in a sunny spot to dry, or simply don’t clean them at all. Instead, pack them out like you would tampons and take care of the mess at home. As always, seal them in their own baggy and store with your odor-proof storage system if you’re camping in the wilderness.

Using Tampons While Camping on Your Period

If you can’t use any of the alternative methods for dealing with your period in the outdoors and prefer to use tampons, there are serval things you should remember:

• Do not bury your tampons! This is 100% not okay. Be prepared to pack them out by using a plastic baggie. You can cover it in duct tape and sprinkle some baking soda in there to help with visuals and the smell. Alternatively, combine this with your used toilet paper disposal.
• Changing a tampon while in a harness sucks . Trust me. Try your best to plan accordingly or use an alternative product while you climb.
• Consider using a tampon without an applicator. Applicators provide more waste, which is more volume of trash to pack out.

Skip Your Period

One option, especially if you are on a birth control pill, is to skip your period. A lot of folks do this, although I’m going to advise that you talk to your doctor first.

It’s relatively easy to skip, simply don’t take the week of placebo pills in your pack and go straight to the next pack. There can be medical implications from skipping your period , so be sure to check with your doc first.

Camping on Your Period with Bears and Other Wildlife

A lot of people wonder if they will attract bears by being on their period. The short answer is no unless you’re toting around a lot of smelly treats that bears would be curious about.

The key to hiking or camping on your period with bears is to make sure you use that sealable baggy for any waste associated with your flow. Store the bag in an odor-proof container, such as a bear vault or an odor proof bag (take note of any regulations where you are traveling).

Aside from camping on your period with bears, you’ll also want to protect your period waste from other critters such as foxes. Foxes love human waste and will go to extreme measures to get to it. It may sound cute, but the last thing you want is a hole in your tent from a curious fox.

Honestly, my best piece of advice is to use a cup if you are hiking and camping with your period in bear territory. It’s the most hassle-free way to manage your period, and you can bury your waste far from camp and out of harm’s way.

Tips for a Heavy Flow in the Outdoors

Have a heavier flow? The Pixie Cup or other menstrual cup products may not be the right answer for you. There are a few ways to deal with a heavy flow in the outdoors.

My best piece of advice is to carry a backup. Couple a menstrual cup with a re-usable pad or wear period underwear with your tampon in.

That way you have a bit more time and you don’t have to fret as much about constantly changing and checking yourself. Unfortunately, you may have to deal with a bit more maintenance to keep clean and tidy, but you’ll thank yourself for avoiding a sneaky leak on the trail!

How to Deal with Your Period While Climbing

Nothing is worse than having to deal with a bodily function while roped up, much less have to change a tampon while hanging from a cliff!

Climbing with your period can be a real nuisance, but with a Pixie Cup, you won’t have to worry unless you’re spending the night on a portaledge. (If that’s the case, first, you’re a total badass, and second, follow the steps for cleaning your cup above, except use your WAG bags or poop tube to empty your cup).

If you have to deal with the situation at hand, try and time it right so that you’re stopping when you have to switch over gear (like swapping leads on a multi-pitch route). Get your gear swapped over and your materials ready (remember, don’t ditch tampons or other waste on the crag, that’s ultra un-cool!).

Loosen your harness, including the leg loops and hike it up high and tighten so the harness stays up, but your leg loops stay loose. Undo your bottoms as much as you need to for working room.

Sling the rope (without untying) over your shoulder so it’s out of the way. Do your thing, remember, pack out all of your waste! If you’re cleaning out your menstrual cup, use the toilet paper method, to avoid raining dirty wastewater down on other climbers or hikers. Clean your hands and off you go!

Hacks for Thru-Hiking on Your Period

When you’re thru-hiking, getting your period is inevitable. It’s going to happen unless you’re prepared to skip it. Here are a few handy hacks for thru-hiking with your period:

• Consider a menstrual cup. I really can’t stress the positives of using a menstrual cup while hiking enough!
• If you do opt for tampons, consider using ones with minimal waste and no applicator. This saves on weight, trash, and bulk.
• Clean reusable pads or period underwear whenever you get the chance. Remember, walk-off and clean 200 feet from water sources.
• There is no shame in doing your laundry in a sink. Zero. Shame. Just clean up thoroughly if you’re in a public place.
• Hang it from your pack to dry. Be proud of getting your period. You’re hiking your ass off – there’s nothing to be ashamed of.

Periods are not something to shy away from. As people who menstruate, we have to deal with them, whether we want to or not.

Going on a day hike with your period or even camping during that time of the month doesn’t have to be a monumental pain. Sure, it’s annoying, but with these camping period hacks, you’ll be all set to still have a kick-ass time on your outdoor adventure.

Want more badass outdoor content? I’m not afraid to get real with what it takes to get outside:

• Go Like a Pro: A Guide to Pee Funnels
• Kick-Ass Women’s Outdoor Clothing for Any Budget
• How to Find a Comfy Pair of Hiking Boots

Meg Atteberry

Meg is a long-time Colorado local and outdoor industry professional. She's spent the last 15 years hiking, climbing, mountaineering, and canyoneering all over Colorado, Utah, Arizona, and Nevada in search of the best views. She's written for Outside Magazine, REI, Backpacker Magazine, and appeared on the Weather Channel.

Let’s connect!

Meg aka Fox is a 30-something who's born to explore. Toddler mom, queer, and neuro-spicy her favorite things to do are climb in the alpine and camp in the desert. Her mission is to get you out on your greatest adventure.

Women’s Guide to Hiking on Your Period

Going on a hike is hard enough, but hiking on your period? You may need to make some adjustments. Here’s what you need to know if you want to do a hike and are on your period.

Table of Contents

Periods. Let’s talk about it. As an avid hiker, I can 100% say it is totally normal to go hiking on your period but it’s not something people talk about a lot, so let’s dive into it today.

Menstruation is a natural part of being a woman. It’s also a very private topic. Many women feel embarrassed talking about it with others.

There are many reasons why women should talk openly about menstruation, especially outdoor enthusiasts. No one wants menstrual blood being sniffed by curious bears in the outdoors!

In fact, it’s important to do so because it helps prevent health problems later in life and helps you stay comfortable and worry-free in any adventure.

This is our guide to help you be more comfortable and worry-free while hiking on your period:

Related Reading: Best Hiking Boots for Women

Know Your Choices for Menstrual Products

You’ve done it all! You’ve planned your hiking, camping, or backpacking trip, how to get there, and what to wear but then you get your period 

Don’t worry; you can still go hiking!

There are tons of products to choose from when hiking on your period. Here are our top picks!

Menstrual Cups

Menstrual Cups are reusable sanitary napkins made out of soft silicone. They’re designed to be worn inside the vagina during menstruation.

With your hands clean, you simply fold and insert the menstrual cup rim-first and wear up to 12 hours, remove and empty it, and be sure to wash and sanitize it after each use.

Menstrual cups or period cups are a popular option for eco-friendly travelers too! Plus, you don’t have to worry about disposing of a tampon, or carrying a dirty pad with you until you can properly dispose of it.

Here is some more information on our top picks of the best menstrual cups

The DivaCup is an eco-friendly company that offers a cost-effective, durable, and chemical-free vaginal cup for the modern woman. Their menstrual cups feature leak-resistant air holes under the rim to create a seal that secures the cup in place.

• Made of 100% medical grade silicone making it super safe to use 
• Great for women who have a high cervix
• Offers a 90-day satisfaction guarantee and a limited warranty

Related Reading: 14 Best Hiking Sandals for Women

Lunette offers a comfortable, easy-to-use menstrual cup made from medical-grade silicone for safe, comfortable wear to help maintain vaginal health. These menstrual cups are designed with a comfortable rim and ridged bottom.

•  They offer menstrual cups that can take on light to moderate flow and moderate to heavy flow days.
• These are super easy to clean
• Lasts longer than most

Flex Cup's unique pull-tab design makes this the best for beginners. Also made with 100% medical-grade silicone, these menstrual cups are FDA-registered and hypoallergenic.

• Flex Cup Full Fit (Size 02) holds as much fluid as 3 super tampons.
• Unique pull-tab design for easier removal
• Super soft, I barely noticed it there

Period Underwear

If you’re going on a hiking trip during your period, you may want to wear special underwear that keeps you dry and comfortable. They’re made from breathable material and feature a wide waistband for maximum comfort and fit.

Period panties come in different styles, including racerback, hipster, and boyshorts. 

With the mission to provide the best period alternative to disposable products, Thinx Hi-Waist period underwear offers the lightest yet super absorbent period underwear for any kind of flow rate.

•  Provides all-day comfort
• Stay fresh as these neutralize all unwanted smells
• Provide great absorption without feeling heavy or bulky

In terms of security, we think Trendix wins this one. This is best for those who prefer not to pull their menstrual panties up and down.

•  These have the widest and longest absorbency panel of any of the side-opening underwear out there
• The hook-and-eye latches are extremely secure 
• Treated to neutralize all unwanted smells

The Overnight Briefs are made from soft bamboo fabric with a wider and longer absorbent panel that reaches all the way to the waistband decoration. It sure can hold quite a lot of menstrual fluid, in our experience.

• It has a longer-than-absorbent panel
• Features a soft bamboo fabric 
• Great fit for all users

Reusable Pads

Reusable pads are an eco-friendly alternative to tampons and disposable pads. Period pads are reusable menstrual hygiene products made out of cloth, decreasing the amount of period waste produced. They’re great because they absorb blood and menstrual odor, making them hygienic and comfortable. 

They’re also very affordable, costing only $1-$2 per pad. So if you’ve been thinking about trying reusable period pads and reducing your environmental impact, now’s a perfect time. The only drawback is that if you need to change a pad while hiking, you’ll have to carry it out with you. 

Teamoy specializes in producing practical yet functional reusable menstrual pads. They produce pads with different patterns and volumes to meet customers’ needs. Enjoy reasonable but high-grade reusable pads perfect for eco-friendly adventurers.

• Made with 2 middle layers of microfiber for maximum absorbency
• Comes in 3 sizes for different menstrual volumes.
• Available in 9 different sets with different colors and patterns 

Related Reading: The Best Women’s Clothes for Hiking

Natissy is an eco-friendly company dedicated to providing high-quality reusable menstrual pads to keep you dry and only feeling fresh and comfortable.

• The toxic-free natural fabric keeps you away from allergic reactions and helps your skin to breathe.
• The soft sides don't fold up along the edge and rub your sensitive skin
• Available in different sizes for different monthly flow rates

Wegree boasts the charcoal bamboo inner layers of their pads that provide a super soft texture to the skin with a maximum and dry surface. It does great at soaking up the period blood while neutralizing bad odors to keep any grizzly bear away.

•  The charcoal bamboo layer eliminates bad odor
• The microfiber layer is super absorbent
• Comes with flexible snaps that stay well

Backcountry Hygiene Tips for Your Period

If you’re planning to go on a multi-day hiking tour or hike in remote areas where there aren’t any bathrooms, toilet paper and clean water, you need to be prepared for unexpected periods.

When hiking during your period, you may experience period cramps, bloating, mood swings, and headaches.

• To avoid these unpleasant side effects, pack extra period supplies, including feminine hygiene products, hand sanitizers, pain relievers, extra toilet paper and unscented wet wipes. 
• When packing, remember to include items that help prevent infections, such as antibacterial, biodegradable soap.
• If you are hiking with a biodegradable tampon and you need to change it, then you need to bury it 6-8 inches deep, just as you would other human waste.
• If your pad or tampon isn’t biodegradable, then you need to carry your period trash with you until you can properly dispose of it. Carry it out in a bear canister if you’re hiking in an area with bears or other predators that may be attracted to the scent. Another reason to consider using biodegradable period products.

Related Reading: The Best Hiking Leggings for Women

Is It Safe to Hike On Your Period?

Yes, for most women (if you’re in doubt, check with your doctor),  hiking during your period is perfectly safe.  However, you may feel uncomfortable and bloated and not have as much energy as normal.

Many women find that an easy hike can help relieve their period symptoms,  so see how you feel.

If I’m doing a difficult hike on my period, I often find that it feels harder than it normally would, and I’m slower than I normally would be. So if you’re doing a day hike then take that into consideration and perhaps consider choosing an easier hike if you’re not feeling up for it.

If you’re feeling OK, then great, you can hike as you normally would. 

Related Reading: Best Leg Massagers for Hikers

While you may want to modify your hike, depending on how you feel, you can still hike on your period. You may find that it even helps to relieve your menstrual symptoms. 

Leave a Comment Cancel reply

• Skip to content
• Skip to primary sidebar

Your Adventure Coach

Helping new(ish) backpackers have safer, more comfortable hikes.

How To Go Hiking On Your Period

Backpacking Tips & Safety / September 16, 2021 by Mallory

Women know that their period can be an uncomfortable experience. Hiking on your period is a totally normal thing to do, but it’s not something most women talk about openly. Which can make some of us feel embarrassed or self-conscious about having our period while hiking or backpacking.

And if you’re camping overnight, you might worry about having to deal with menstruation without any supplies! If these things are concerns for you too, then this article is for YOU!

With a little knowledge and preparation, dealing with your period while hiking is no big deal. Here are some tips and tricks so you can enjoy your next hiking trip without worrying about what’s going on down below.

This post may contain affiliate links for your convenience, see my full disclosure for more info.

Can you go hiking on your period?

In short, absolutely! In fact, easy to moderate exercise like hiking, before and during your period, can actually ease cramps and boost your mood and self-confidence. But if you plan to go on longer or more difficult hikes, always listen to your body. While there’s no specific time of your cycle that you can’t hike as long as you eat well and hydrate properly, listen to your own physical limits, and don’t push yourself too hard.

The hardest part about hiking on your period is getting the oomph to get off the couch and out of those comfy pajamas! Set yourself up for success by getting your backpack ready to go the night before, filling up your water bottles, get your favorite snacks ready to go, and lay out some hiking clothes that make you feel great while wearing them. This will make getting out the door much easier when you might be feeling a little blah about life.

Is it bad to go hiking on your period?

For the vast majority of women, the answer is no, it is not bad to go hiking on your period. However, if you experience debilitating pain or cramps along with your period, you’ll want to talk to your OBGYN or healthcare provider about any underlying health conditions like endometriosis, hormone imbalance or anything else that might be causing your severe period symptoms.

If you do have any underlying health conditions, also ask your doctor what exercises, including hiking, would be safe and appropriate for you.

Other than that, it is perfectly fine to go hiking during your period and we’ll share more tips in this post like what supplies you need, how to stay clean while on your period, and how to prevent and identify toxic shock syndrome while hiking or camping.

Best Period Supplies For Hikers

Luckily, there are several different ways you can handle your period while hiking. Ultimately, the best method is the method that feels most comfortable to you!

If you grew up like me and were only ever introduced to pads and tampons, I highly, highly, highly recommend that you branch out and at least try some of the reusable menstrual products mentioned below. It is not an exaggeration to say that they are life-changing, plus they are just more practical while hiking.

Menstrual cups

While they may be new to you, having been invented in the 1920s, menstrual cups are not new by any means. What is a menstrual cup? Well, it’s a small cup made of medical-grade silicone that is inserted into the vagina during your period to catch all menstrual fluid. It can be worn for up to twelve hours before being removed and emptied out, washed off, then reinserted.

Menstrual cups are my personal favorite because they are so low maintenance, extremely inexpensive and you never have the problem of it overflowing or leaking on your clothes. You can wear them overnight too!

I do need to warn you, there is a small learning curve to using a menstrual cup and you likely won’t get it in perfectly your first time using it. So relax, keep an open mind, and practice in the comfort of your home for your first cycle or two, and use pads or panty liners as a backup until you’re confident you can insert it properly.

Hint: If your cup is inserted properly, you won’t be able to feel it at all and you won’t leak if it’s actually placed around your cervix 😉

The cups I’ve personally used and loved are Diva Cup and June Cup . Diva Cup is definitely a more well-known brand and is a little bit firmer than the original June Cup . While firmer silicone means the cup will more easily pop back into shape once inserted, it also means it might be more likely that you could feel it inside you. Whereas the June Cup, since it’s softer, might require more deliberation while inserting it, but once it’s inside, I never feel it. The June Cup has also recently released a Firm Cup, which I imagine is more similar to a Diva Cup.

Using the cup on the trail is easy. When I wake up and before I go to bed, I empty the cup’s contents into a cathole, just like you would dig if you were pooping in the woods, rinse the cup with purified water and reinsert it. Then I’m good to go for the entire day or through the night.

I wash my menstrual cup with hot or boiling water and Diva Wash soap after my period is over or when I get back home after a backpacking trip.

Period underwear

While I haven’t personally used period underwear, because there’s really no need for it with the cup, I have heard good things about it from other lady hikers. What is period underwear? There are several different brands that produce underwear that is absorbent enough to keep you clean during your period, without having to use tampons or pads. Most period underwear will hold anywhere from 2-4 tampons worth of fluid, make sure to clarify this in the underwear description before you buy so you know what to expect.

Then you wash them and reuse them, which drastically reduces period waste and saves major money over time, just like with menstrual cups. Period underwear is a little bit of an investment upfront though since most women buy between 4-7 pairs of varying absorbencies to get them through their cycle. Or you could start out with only 2 or 3 pairs to try them out, knowing you’ll have to wash them more frequently during your period. This is what we recommend doing while backpacking anyway, only packing 2-4 pairs of period underwear and washing and rotating through them each day on the trail.

Here are some of the most recommended brands of period underwear. Take your time exploring all the different styles, from bikinis to boyshorts, and absorbencies from light to super, and choose what sounds most comfortable to you.

Thinx Period Underwear

While on the pricier end, they are the leaders in period underwear (and customer service!) Thinx also seems to have to widest variety of styles, sizes, fit and absorbencies, so you’re sure to find something that works for you.

Goat Union Period Underwear

Goat Union is one of the most loved budget-friendly options for period underwear and a great way to dip your toes in the water without spending a ton of money up front to see if they’re right for you.

Bambody Period Underwear

While not as absorbent as some of the Thinx underwear, this is another great option if you’re on a budget or just looking to try out period underwear.

Pad and tampons

These are listed last because they are already the most well-known, most readily available, and most-used period supplies out there. AND they are also my least favorite, especially for hiking and camping!

Can we have some real talk about tampons and pads??? Brace yourself.

I’ve always found tampon applicators pretty painful, why would we subject ourselves to that? Plus when you’re backpacking, you’ll have to pack out all your used tampons, applicators, and any pads, which just takes up unnecessary space in my bear bag, in my opinion.

But, before I knew about menstrual cups, I used to love and live by O.B. brand tampons that don’t have applicators. I found them way more comfortable to insert plus they take up less space and create less waste than other tampons or pads.

This also may be a personal issue, but pads have just never worked for me, especially for strenuous activities like backpacking or like when I used to train in martial arts. Pads and panty liners would never stay stuck to sweaty underwear and I would always end up leaking out the front or back (or both!) of the pad after hours of repetitive motion like walking…. or after no motion at all like while sleeping for that matter.

Lady hikers also have to be careful to change their tampons every 6-8 hours max to prevent TSS or other health issues. As opposed to cups or period underwear that can be worn 12 hours and changed less frequently – which is awesome on the trail.

If you do use disposable period products like pads, panty liners, or tampons, be sure to always Leave No Trace , pack out all of your trash and properly store all used sanitary products overnight in a bear canister or bear hang to prevent animals from getting into your trash.

Read more: The master list of backpacking tips and tricks

How to leave no trace while hiking on your period.

No one wants to see your applicators, wrappers, or used tampons and pads on the ground or dug up by animals. And the wonderful trail crews who maintain the trail you’re enjoying don’t want to handpick them out of privies or pit toilets either, which is a thing that they have to do when women plop them down into the abyss. Bless their souls!

But also, now that you know better, do better.

Pack out all of your trash, that includes any food waste, food wrappers, wet wipes, and yes, menstrual trash as well. When I used disposable products like pads and tampons, I found it easiest to bring an empty quart-size Ziploc bag specifically for wet wipes and period waste.

You can greatly lower the ick factor here by wrapping the clear bag in duct tape or placing all used products inside a solid-colored dog poop bag, then inside the Ziploc bag to contain any smells. You can also place some crushed Aspirin in the bag before you go to help lessen the smell.

If you’re backpacking, this is still considered a ‘smelly item’ and should be packed away at night the rest of your smelly food, trash, and toiletries, whether that’s in a bear canister, bear bag, or Ursack, that’s up to you. Just know it might attract curious critters so should be stored properly overnight.

If you use a menstrual cup, Leave No Trace by digging a proper 6-inch deep cathole to bury the contents of your cup in. For convenience sake, I empty and rinse my cup at the same time I’m going to poop, so I can dig one less cathole.

If you’re using period underwear, don’t wash them directly in any streams or lakes. Carry a pot/bucket/bag/container of water at least 200 feet or ~70 adult steps away from your campsite and water sources, then wash your underwear and any other clothes, or even your body, there. I hear the larger, collapsible silicone dog bowls are great for camp shores like this.

Periods and Bears

Or wolves. Or coyotes. Or marmots. Haha just kidding, I’ve never actually heard any women say they’re afraid of marmots on their period.

But my point stands, this is a myth, and bears or other wildlife will not try to hunt you down if you’re on your period. If this is something you’re still worried about, or just worried about having a smell in general, menstrual cups are your most odor-proof option.

As I said earlier, your used tampons and pads will definitely have a smell to them. While animals won’t necessarily track that down and try to get you or eat your pads, they may be curious about it and rip through your gear trying to figure out what it is. So always be sure to secure all your waste and never bury it, or leave it somewhere animals have access to.

How to pee in the woods while on your period

Peeing in the woods while on your period is just like peeing in the woods any other time. Simply find a secluded spot, out of sight from other hikers and at least 200 feet away from water sources, squat down… and pee.

It really can be as simple as that. But here are a few pointers to make peeing in the woods while on your period a little more hygienic and enjoyable.

I personally use and love the Pibella , but there are lots of other brands of female urinary devices out there as well. I use the Pibella both when I’m on period, using the menstrual cup, and while I’m not on my period. While I still tend to squat while using the Pibella (less splashback on my shoes!) the added benefit for me is that I can ‘squeegee’ myself after peeing. I find this to be much cleaner and less smelly over time than trying to drip dry, as some women do.

Although, I’d guess that female urinary devices probably won’t work so well with a tampon string in the mix, so be mindful of that. If you’re using pads or period underwear, you could absolutely still use a female urinary device. Just bring some water with you to quickly rinse it, just in case. Or of course, you could simply squat and go.

Before I was introduced to the Pibella, I did often use a pee-rag, a regular old bandana, to wipe after peeing and then tied it to the outside of my pack to dry in the sun. It never smelled or got super gross or dirty. I would just throw it in the wash after each trip or whenever I got the chance.

A lot of women swear by the Kula Cloth , a more fancy pee-rag that is made of silver-ion-infused anti-microbial cloth and has a waterproof barrier so your hands don’t get wet.

Even if you’re not keen on a female urinary device, I highly recommend using a pee rag, either a bandana or Kula Cloth to help keep yourself dry and clean down there.

If you do use toilet paper while peeing in the woods, always either bury it in a 6-inch deep cathole where allowed, or pack it out with you in your period trash bag and throw it away when you get to town. Never leave toilet paper or tissues lying on the ground, nobody else wants to see that, let alone clean up your used TP after you. *gross*

So, do you feel ready to go hiking on your period? Just make sure you have the right supplies and know what to expect. We hope this post has given you some helpful advice for making your time of the month a little more manageable when out in nature!

What’s next? Explore even more with these backpacking tips:

• First Time Backpacking? Here’s What You Need To Know
• 10 Essential Backpacking Skills Every Hiker Needs
• A Guide To Backpacking In The Rain
• 35 Backpacking Tips and Tricks

About the author, Mallory:

After studying Recreation, Park & Tourism Management, Mallory spent several years teaching environmental education, guiding hikes, and leading backcountry trips. Her life-changing trek from Georgia to New York on the Appalachian Trail is what sparked the creation of Your Adventure Coach, to share backpacking tips and resources with as many new hikers as possible.

Share with your hiking buddies!

Periods While Backpacking: The Bloody Truth About Menstruation on the Trail

The Bloody Truth about getting your period while backpacking? IT SUCKS .

Dealing with those 3-7 days every month in the real world is just about enough to make women lose their marbles… now take away flushing toilets, garbage cans, sinks, showers, spare underwear/clothing, heating pads and/or ice, excess amounts of junk food and then deal with your uterus shedding its lining. Piece of cake.

Anyone that has gone through menses in any type of wilderness environment deserves five gold stars and a trophy just for existing. Give yourself a pat on the back if you’re one of them. If you’ve yet to experience the joys of bleeding in the woods, you’ve come to the right place. I, Allison Kieley, just so happen to be a Certified Woman and with the help of my fellow lady Trek bloggers/writers (they’re also Certified Women) have compiled some helpful information and resources to make sure you’re fully prepared to deal with your period while backpacking.

If you’re a woman who is still menstruating and is backpacking a long trail you will need to deal with your period in some capacity. Sorry. Every woman’s body reacts differently to that time of the month and finding what works for you before hitting the trail is absolutely 100% imperative. Experiment with different options and find out what you prefer. Can you rock the Diva Cup? Are you going to stick to what you know and use tampons? Do you say a royal F U to your uterus and take birth control, skipping the placebos every month in hopes of avoiding your period all together? The variety of feminine products can be overwhelming, so lets break down the most popular options, shall we?

How to Deal with Your Period While Backpacking

Tampons/pads.

Riding the cotton pony is probably the most common practice of controlling your period on trail. You can buy tampons/pads anywhere and that convenience factor can seem like a luxury while scouring the aisles of a gas station searching for individual packs of PopTarts because you only need 3, not a box of 8. If you choose to use tampons and/or pads on trail, remember the Leave No Trace principle of ‘pack it in, pack it out’. Discretion levels significantly decrease the second you step on trail, so carrying around a bag of bloody tampons isn’t THAT big of a deal…try wrapping a Ziplock bag in duct tape so you don’t have to look at the mess, or double bagging a Ziplock inside of a colored plastic bag (Dollar General bags come in a beautiful electric yellow color). If you want to save some weight, try using non-applicator tampons (for example, OB tampons ).

Menstrual Cup

Menstrual cups are a lot of hikers go to product to deal with their period while backpacking. These are bell-shaped contraptions with a stem and typically made of silicone. The Diva Cup and Moon Cup are two of the more popular brands, but there are other options . This is a great option for those hikers who don’t want to bother with the mess of packing out tampons and pads. Menstrual cups are also reusable, so worrying about resupplying your feminine products becomes a non issue. I am biased towards menstrual cups and think the Diva Cup is a gift from the period gods. It only needs to be changed every 12 hours, is cool to sleep in, and is surprisingly comfortable. During your period, simply dump out the cups contents, rinse (with clean water, and unscented soap if you have the capacity, or wipe with a wet wipe) and reinsert. At the end of your period you can boil the menstrual cup for complete disinfection. **practice using this before hittin’ the trail, you’ll thank me.

Reusable Pads

There are a number of options out there, including GladRags and LunaPads . If this is your choice, you can bring two pads; one to wear, and one that is washed and hung to dry on your pack.  Another great benefit to these is that they’ll keep your underwear clean much longer.  And the best part: no packing out blood-soaked trash.

The only down-side to the reusable pad is that because of its high absorbency, it is a thicker material.  It gets a little bulky.  And, if you’re more bashful, you’d typically have to hang it on the outside of your pack, or tent overnight, to let it dry.  You would still have to go 200 feet from anything and dig a cat-hole to bury whatever you’re rinsing from the pad.

Birth Control

When you’re on the pill, you don’t ovulate, so your uterine lining doesn’t build up as much. In fact, you don’t have a true “period” during the placebo phase – just withdrawal bleeding, in which your uterine lining breaks down in response to the drop in hormones. So most pill-takers bleed less for a shorter time, and have little or no cramping. This is a great option for those who are already on birth control, or those who have bad cramps. If you’re more serious about birth control, getting an IUD is also an option.

Speaking of Cramps…

Lets talk about that for a hot sec. Period cramps can be absolutely crippling. Make sure you’re drinking enough water, take a break when you need one, and have a fresh supply of drugs to ward off the cramp demons (my drug of choice is Motrin). If you’re into the whole heating pad thing, try filling up a Nalgene with boiling water and putting it on your tummy. I’ve never tried that because I carry Gatorade bottles, but I assume the effects are the same. Increasing exercise also helps alleviate cramps, so it’s a good thing you’re walking all day. If all else fails, just stop for a second and remember you’re one tough cookie and imagine how much harder your hike would be if you were pregnant.

Sanitation is another issue many women are concerned about during their period. I always carry a small bottle of hand sanitizer in the same plastic bag that has my toilet paper in it, so I always have it when I need it. Wash your hands with soap and clean water if you’re near a water source (200 ft. away from it, of course). Carrying travel sized Wet Wipes is always an option, as well as extra toilet paper during your time of the month.

Whether you’re on the trail or at home, periods suck. Being prepared with a Period Plan and tackling your menses head on is the only way to get through it! Buddy up with a fellow woman hiker and just let those hormones flow…it’ll be over soon. How do you deal with your period while backpacking? Curling up in a ball and crying is NOT an option.

Happy Trails, Bandit

This website contains affiliate links, which means The Trek may receive a percentage of any product or service you purchase using the links in the articles or advertisements. The buyer pays the same price as they would otherwise, and your purchase helps to support The Trek's ongoing goal to serve you quality backpacking advice and information. Thanks for your support!

To learn more, please visit the About This Site page.

My name is Allison and I will be setting out to NOBO thru-hike the AT starting on March 13, 2014.

“…and I will set out NOBO for Katahdin March 13, 2014.” Along with the picture isn’t this a little TMI ?

I first read this when it was first posted, and after having been on the trail now I have to say THANK YOU. I appreciated the memo and this article did help me prepare for on trail. And I was successful! So thanks! Really helpful there =]

I had my IUD removed October of 2017 (to do a natural “reset”) and I’ve been using the diva cup in the backcountry. For shorter training hikes I discovered I could “force” my period about 2 days early by adding turmeric powder to my diet! This worked out well for me as I began a 14 day entirely off trail grand canyon backpack and I was the only female, phew!!

Oddly enough the night we hiked out the blood began to flow like crazy!! It was a full two weeks early and lasted 3 days (not pregnant and incredibly healthy). Soooooo grateful it waited until I was in the shower haha

Rinsing diva cup in camp isn’t hard. I dig a cathole dump the contents and use some treated water for a quick splash. With divas it isn’t 100% necessary to do a full rinse if you dump it more often than 12 hours. (I try to dump and rinse first thing in the AM and right before bed depending on day length) Absolutely love that thing! Great article thanks much!

What Do You Think? Cancel reply

Backpacking and Camping During Your Period: How to Have a Better Period Outdoors

By: Author Alisha McDarris

Posted on Published: September 21, 2023  - Last updated: February 7, 2024

Sharing is caring!

Let’s talk about periods! And I’m not talking about punctuation! Yep, this guide to backpacking or camping during your period goes out to all the people out there who menstruate! Because we want to help you get outside to play even when you’re menstruating. Because being on your period while camping or hiking or kayaking or backpacking shouldn’t be scary and it shouldn’t keep you from recreating if you don’t want it to. So here are a few tips, tools, and advice for better (and more sustainable) periods outdoors.

Period Solutions

First things first: dealing with your period, indoors or outdoors, is a very personal thing. What works for one person isn’t necessarily going to work for another. So remember that all of these tools and products are just options. Pick whichever one works best for you and that you feel most comfortable with and make it work. There’s no wrong way to handle camping while menstruating (well, there is, but it has more to do with disposal and we’ll get to that in a minute).

Pads and Tampons

Let’s start with the traditional solutions for camping while on your period: pads and tampons: The options most people are probably most familiar with. Now, I’m not a big fan of these for a couple of reasons:

• It’s expensive to keep a steady supply of disposable products on hand at all times. The average person spends $20 per cycle on this stuff, which totals somewhere in the ballpark of $240 per year or $18,000 over their lifetime! That’s over three times as much as my first car!
• These items take up a ton of space in your pack before and after they’re used. And you absolutely have to pack all of it out, so not only do you need plenty of bags in which to dispose of used items, but they’re going to be much heavier on the way out than they were on the way in. Because blood.
• They’re all single-use, meaning they create a lot of waste. The packaging of these items alone adds up to about 400 pounds of landfill waste over a single person’s lifetime, and the average person will dispose of a minimum of 5,000 single-use items over the course of their life . In the UK, that amounts to 28,114 TONS of waste every year! And since a lot of it is made of plastic, it doesn’t break down for hundreds of years .

Now, there are reusable pads and liners if that’s the device you feel most comfortable using. I’ve had friends who use them and are fans. One of the newest on the market is from one of my favorite brands, Kula. They make reusable, anti-microbial pee cloths that I’m obsessed with and, now, waterproof, anti-microbial liners .

These–Kula and other brands–work via absorption, of course, but then allow you to rinse, wash, dry and reuse. Kula in particular dries super fast, so you’d likely only have to bring a couple with you on longer trips and rotate them, giving each a good wash each time you swap one out.

If you’d rather wait until you get home to do that, you can always fold them up, stick them in an opaque bag, and pack them out.

Similar to reusable pads in that they don’t require any sort of insertion, are reusable underwear. There are several brands that make super absorbent underwear designed to be worn during menstruation. Proof is one we’ve tested before and are impressed with , Thinx and Saalt are others.

Many of them are even quite comfortable. To the point where it often doesn’t feel like you’re wearing any sort of special underwear at all. As in, if you hate using pads because of how present they feel, well-designed period underwear don’t tend to be like that at all.

And depending on how much you bleed, you may just need to bring one or two pairs per day of your trip because there are options for light and super heavy flows.

On the downside, period underwear aren’t quite as easy to clean in the backcountry as some of the other options we’re talking about here. Though you certainly can wash, dry and reuse them (we’ll talk more about that below). But if you don’t want to do that, you will have to pack enough to last the duration of your trip.

If you’re not gonna wash them, again, bring an opaque bag like a duct-taped-over zip-top, small dry bag, or a dark-colored reusable silicone bag like a Stasher , and when it’s time to change your underwear, drop an old pair into the bag and put a fresh pair on. 

Now, If you would rather pack fewer pairs and do some backcountry laundry to clean your reusable pads or underwear–whether or not you plan to wear them again on the trip–You must follow Leave No Trace principles .

Which means you must do your washing, especially if there’s soap involved, at least 200 feet or 70 paces away from camp or water sources. Then, rinse them well, use biodegradable soap to wash, rinse again, wring out as much water as you can, and hang to dry. You can do the same with reusable pads.

You will probably want to use filtered and purified or boiled water to do so. After all, these items will be in contact with sensitive areas.

Menstrual Cup

But let’s move on to one of my favorite devices for hiking, backpacking, or camping during your period: the menstrual cup. There are lots of brands of these available, like from Saalt and Diva Cup , but they all generally do the same thing: they’re flexible silicone cups that you insert just like you would a tampon, but instead of absorbing blood, they catch it like a bowl.

There are different sizes available depending on whether or not you’ve had kids, they’re easy to insert and remove, and even easier to empty. Just squeeze to remove, dump it out, give it a rinse with a little bit of water, wash if possible, and re-insert.

These are one of my favorite menstrual devices for a few reasons. One, because they’re endlessly reusable. Buy it once and it will last you for years. TEN years according to some brands. 

Which means you don’t have to keep buying feminine hygiene products over and over again every month. Love that. It’s way less wasteful and so much cheaper. I mean, one cup costs about $20-$40. That’s the same amount as you’d spend on disposable for just one or two cycles. That’s huge!

But I also love these because you don’t have to pack anything out. You can simply dump the contents into a cat hole. ( Here’s a refresher on how to go to the bathroom outdoors and what a proper cat hole looks like .)

The downside to using a menstrual cup outdoors is that your hands really should be clean if you’re going to be inserting items into your body. So you’ll definitely want to make sure that you’re washing your hands before and after you use one. Which you should already be doing, so…

Along those same lines, It can also be a bit messier than using, say, a pad or tampon. Not a lot messier, especially once you get the hang of it, but these are your own bodily fluids, here, and as long as you’re being clean about it and washing your hands afterwards, there’s really nothing you need to be afraid of. 

There’s no risk of toxic shock syndrome with menstrual cups, though, so that’s a major plus! And you can sleep in them! And use them on heavy or light days (no dry tampon syndrome here)!

Just bring a few extra wet wipes or, my favorite, Pact Outdoors compressible wipes (use code QWS204DPLOQM5 for a 10% discount) that expand with just a few drops of water.

There are other options, of course, like menstrual disks , which are kinda like cups but smaller, but they tend to be variations on cups.

Complimentary Products

Naturally, there are a few other things you might want to bring along in addition to actual menstrual products when camping during your period. Pain killers, naturally. Don’t forget to bring more than you usually would if you tend to suffer from cramping.

Then, if you’re using disposable products, reusable pads, or period underwear, make sure to bring an opaque bag for packing out your trash. A reusable bag that you can wash when you get home and reuse the next time you hike during your period is ideal.

Next, you’ll probably want to bring extra wet wipes. One friend of mine just brought a package of regular ol’ baby wipes when we went backpacking during her period, but those are heavy, so I prefer to pack some compressed wipes from Pact Outdoors , which weigh practically nothing and take up zero space, but still turn into a 9×9 wet wipe when you add a few drops of water. Those are my go-to for backpacking any time of the month, honestly. I bring them instead of toilet paper. Combined with Pact’s mycellium tabs, when dropped in a cathole, they compost super fast.

You can also use a Kula Cloth , my favorite antimicrobial and reusable pee cloth. The absorbent side of the fabric is black, so blood doesn’t show up, and you can wash it out as often as you need to and then reuse endlessly. Heck, you could get it damp and even use it as a wet wipe. 

It is just for liquid waste areas, though, so keep that in mind.

How to Dispose of Period Products Outdoors

But there’s one more important thing we need to discuss and that’s how to dispose of period products and blood when you’re outside.

First things first: check the rules and regulations of the area you’re recreating in to see if you’re allowed to dig cat holes. If you are, you can dump the content of menstrual cups and the like in a hole 6-8 inches deep and cover it back up.

If you’re not allowed to dig catholes, you gotta pack everything out. Yup, everything. Wipes, single-use products, some locations may even request that you pack out blood when using a cup, though honestly, I haven’t seen this anywhere.

But it could be the case in places where you can’t dig a cat hole. If you’re unsure, at least give the area where you dumped your cup a good rinse before you leave. Remember, the goal is to leave no trace that you were ever there.

If you do have to pack it out, consider putting duct tape (for privacy) around a sealable container like a Gatorade bottle or a repurposed food container with a screw-on lid like those plastic gelato containers.

And remember, if you’re doing any rinsing or washing off any of these products, use filtered and purified or boiled water only. If you wouldn’t drink it, don’t put it in or near your bits.

Also, because I know you’re thinking it, no, you will not attract bears when you’re on your period. There’s no science to support that. Some folks suggest storing any used disposable products in a bear canister in bear country, just in case, but you don’t have to do that with solid waste when using a wag bag, so it seems unlikely to be that important in this case. 

Also, also , if you don’t wanna deal with any of this, like, ever, and you’re not trying to get pregnant, might I recommend an IUD? 😅 The hormonal one, not the copper one. Many people who use them don’t even get a period anymore. It’s awesome.

Bottom Line

But you do you when it comes to menstruating in the outdoors. Just remember to be prepared, don’t try a brand new period solution for the first time on a backpacking trip, it’s just a normal bodily function, and leave no trace. Just don’t let it stop you from wandering on.

This post contains affiliate links, which means when you clicky-click and make a purchase, we may receive some compensation. Don’t worry, it won’t cost you any extra, but you will be supporting Terradrift! That’s what we call a win-win!

Alisha is a freelance outdoor journalist and photographer based in Ogden, UT. She loves backpacking, hiking, mountain biking, kayaking and snowboarding (even though she’s terrible at it). She’s also pretty sure she’s addicted to coffee. alishamcdarris.com

Stay in the Loop

Subscribe for exclusive content, giveaways, new products and more!

• Backpacking
• Backcountry Cooking
• Wilderness Medicine
• Destinations
• TRIP REPORTS

Camping Skills

Camping on your period: everything you need to know.

When I was a teenager and just getting into camping, one of my biggest fears was camping on my period. As it happened more and more, this fear evolved into displeasure and eventually into apathy. I don’t think anyone can say they love getting their period on a camping trip, but it’s definitely possible to make it manageable and comfortable.

So today’s post is dedicated to helping you feel comfortable while camping on your period. I’ll go over three different options you have for managing your period while camping, strategies for dealing with the used products , and tips to keep you feeling clean and fresh . So let’s get into it…

Period Products that can be used while Camping

Reusable product option 1: period-proof underwear.

I started using period-proof underwear two years ago and I have fallen in love. First, period-proof underwear reduces your plastic footprint. Second, they are super handy and easy to use on a camping trip.

For those unfamiliar with period-proof underwear, Thinx designed super-absorbent, odour-resistant, comfortable and lightweight underwear with the same absorbency as two tampons. Read here on how it works .

The intention behind Thinx was a healthier and environmentally-friendly alternative to tampons and pads, however, an added bonus is how great they are for camping with your period.

I am not sponsored or endorsed by Thinx.

This post may contain affiliate links. If you make a purchase through one of these links, I may receive a small commission at no extra cost to you. Your support is much appreciated! You can learn more by reading my full disclosure .

During the day, wear a pair of period-proof underwear as you would any other pair of underwear. At the end of the day, change into another pair of period-proof underwear for sleeping. It’s as simple as that.

Period Proof Underwear and a Word of Caution : If you have a heavy period, you may need to change your underwear halfway through the day. If you have a super heavy period, I would not recommend using Thinx (though it can be great as a second layer of defence).

What do you do with the already used pair? To be honest, it depends on how long the trip is. On a shorter trip, I just throw the pair into a party bag (see below for instructions on how to make your own), seal it and put it back in my pack. For longer trips, you can rinse them out with water in a dedicated bowl and dump the water into a cat hole (a hole you dig for pooping – see here for instructions ).

Pro Tip : Like with pads and tampons, bring more than you think you’ll need. Also, you can do a mini-batch of laundry on trip and wash your period-proof underwear partway through. (If you don’t know how to do laundry on trip, check out #11 of How to Stay Clean While Camping .)

Alternatively, you can toss used pairs into a Party Bag and not reuse them, however, you’ll need to bring more pairs in this case.

Reusable Product Option 2: Menstrual Cups

A Menstrual Cup is a flexible silicone cup that goes directly inside the vagina (just like a tampon). However, the cup collects blood in the cup rather than absorbing blood as a tampon does. When you go to the washroom (the woods in this instance), you simply remove the cup, tip the blood out and put it back in. Read here on how to insert it .

There are actually a ton of benefits to using a menstrual cup that makes them awesome for when you’re camping on your period. It can be safely left inside for up to 12 hours (depending on how heavy your flow is). You don’t have used period products to dispose of.

The most popular brand is The Diva Cup , but there are actually quite a few brands for menstrual cups (i.e. Dixie Cup and Dutchess cup , etc.). It’s worth doing a little research on each and reading reviews to decide which one is the best for you.

The menstrual cups above are all well recognized and high quality, though they are on the pricier side. If you’re looking at a less expensive menstrual cup, read this before you purchase.

Disposable Products: Traditional Pads and Tampons

Your first option for dealing with your period while camping is fairly straightforward. Use tampons and pads as you would at home. Pack more than you think you’ll need.

Pads and a Word of Caution : If you are canoeing or kayaking on your camping trip, beware of using pads. If you fall into the water, the pad will quickly absorb water and need to be changed right away. Also it’ll be really uncomfortable. Alternatively, if you are hiking, pads can make your groin area really sweaty and promote chaffing. Again, that’ll be pretty uncomfortable.

Dealing with Used Period Products – Say Hello to the Party Bag!

Regular pads and tampons become a challenge once you are finished with them. You’re out in the middle of nature. How do you dispose of them? My answer for you is simple: The Party Bag.

The Party Bag is a large Ziplock Bag covered in duct tape (so the plastic bag is no longer transparent). When you are done with your used tampon or pad, put it in The Party Bag, zip up The Party Bag and put it in your pack. Once you are back in civilization, you can dispose of The Party Bag all at once.

A Party Bag is a really easy thing to make at home before your trip. Some people have spoken about buying specialty bags for used menstrual products, but I’ve found the homemade Party Bag to be sufficiently effective.

Pro Tip: Take smaller plastic bags (those without zip locks). Once you’re done with the tampon or pad, put it in the little bag and tie it up with a knot. Then put it into The Party Bag. This does two things: 1) it prevents The Party Bag from releasing odour when you open it up; 2) if your Party Bag was to accidentally open up or rip, the period products are still wrapped in another layer of plastic.

Keep in Mind : Under no circumstances should you ever dispose of tampons or pads in the woods. Tampons and pads do not biodegrade. Do not put them in a thunderbox either.

No Period: Consider Skipping Your Period Altogether

Some birth control options give you some flexibility in when you have your period. It’s possible to time this so that you don’t get your period on your camping trip at all.

One summer when I was canoe guiding, I got the green light from my doctor to take my hormonal birth control every day for two months. This prevented me from having a period at all that summer.

Word of Caution : It is so so so important that if you are even considering this option, you talk to your doctor about it first . Your age, flow, hormones, birth control type and pregnancy plans all impact whether this is a good option for you. Talk to your doctor.

Additional Tips to Make Camping on Your Period Comfortable

Keep everything clean : Bring a pack of unscented baby wipes and routinely give yourself a little wash. This will keep you feeling fresh and clean. But remember to dispose of baby wipes in your garbage bag or Party Bag. Baby wipes are not biodegradable.

Swim regularly : If weather and location permits, swim regularly to rinse everything clean.

Wear loose clothing : I know people like hiking in tights, but if you’re on your period this could get uncomfortable (and unhygienic) pretty quickly. Tight pants keep your groin away warm and moist – a breeding ground for bacteria.

Bring medicine : Any medication you normally take for your period can be brought on trip. I like to have both acetaminophen (Tylenol) and ibuprofen (Advil), in addition to some Midol.

Bring a mini hot water bottle : If you can afford a little additional space and weight, consider bringing a mini water bottle (~2 L). You can heat the water over the fire or stove, (carefully) fill the hot water bottle and use it to relieve any pain. Alternatively, you can use a Nalgene water bottle.

I hope this short and sweet guide has cleared up any questions you have about camping on your period. If you have any questions or additional tips, please comment below!

Additional Resources

• How to build your own Wilderness First Aid Kit
• The Camper’s Guide to Staying Clean While Camping
• The Camper’s Guide on How to Poop in the Woods

Mikaela | Voyageur Tripper

Mikaela has been canoeing, hiking and camping for over ten years. She previously worked as a canoeing guide in Canada, and spent a season guiding hiking and kayaking tours in the high Arctic. Mikaela is a Wilderness First Responder and Whitewater Rescue Technician.

MY FAVOURITE GEAR

Fleece Sweater

Down Jacket

Hiking Boots

Hiking Shirt

Hiking Pants

2 thoughts on “ Camping on Your Period: Everything You Need to Know ”

Stay in touch.

Join our community of outdoor adventurers - you'll find trip inspiration, gear discussions, route recommendations, new friends and more!

GURRRL. Thank you!!! Going backwoods camping this weekend and going to be taking all my pairs of THINX. Will be making my own “Party Bag” now too! Haha I would normally just keep taking the pill to delay my “period” but I just started a new pill and have been bleeding / spotting for 4 weeks straight. This post was SUPER helpful, thank you!!!!!!!!

You’re very welcome Andrea! Have a great time in the backcountry!!

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

Save my name, email, and website in this browser for the next time I comment.

• Facebook Group

• Blue Mountains
• Central Coast
• Central West & Orange
• Lord Howe Island
• Hunter & Mid-Coast
• Lake Macquarie & Newcastle
• North Coast
• New England & North West
• Outback NSW
• Riverina Murray
• — Albury Wodonga
• Snowy Mountains
• South Coast
• Southern Highlands & Tablelands
• Daylesford & Macedon Ranges
• Geelong & The Bellarine
• Great Ocean Road
• Victoria’s High Country
• Mornington Peninsula
• Phillip Island
• Yarra Valley & Dandenong Ranges
• Outback Queensland
• Southern Queensland
• Sunshine Coast
• Townsville North Queensland
• Tropical North Queensland
• Whitsundays
• Coral Coast
• Margaret River & South West
• The Kimberley & North West
• Eyre Peninsula
• Fleurieu Peninsula
• Flinders Ranges & Outback
• Kangaroo Island
• Limestone Coast
• Yorke Peninsula
• Katherine & Surrounds
• Alice Springs & The Red Centre
• Arnhem Land
• Hobart & South
• Launceston & North
• North Island
• South Island
• Cook Islands
• New Caledonia
• Philippines
• Switzerland
• United States
• Aboriginal Culture
• Arts & Culture
• Beach Lifestyle
• Eat & Drink
• Nature & Parks
• Adventure & Sports
• Microadventures
• Multi-day Hikes
• Canyoning & Abseiling
• Climbing & Bouldering
• Dog Friendly
• Gravel & Bikepacking
• Kayaking & Paddling
• Mountain Biking
• Skiing & Snowboarding
• Skills & Safety
• Snorkelling
• Trail Running
• Wild Swimming
• Comparisons
• Gear Guides
• Photo Essays

A regular dose of adventure inspiration, trip ideas, latest events and giveaways.

Managing your period while hiking.

Saphira Bloom-Quinn

Featured explorer.

Saphira is a biology graduate with a love for wildflowers, coastlines, and mountains. Solo multi-day hikes are her favourite, but she loves all kinds of outdoor pursuits, including climbing and rogaining. She particularly enjoys experiencing the wilderness through the lens of eco-philosophy and eco-literature.

• Author Profile

Learn about We Are Explorers' Editorial Standards

Hiking on your period isn’t a problem for some people, but for others it’s a right pain. When water is scarce or dirty, your tried-and-true period protocols can fly out the window.  Let’s talk about your options for period maintenance while on the trail.

Jump to Section

Traditional options: pads & tampons.

The main issue with disposable pads and tampons is that you’ll probably have difficulty finding anywhere to do the disposing part. Good hikers follow the Pack it in, Pack it out rule – which means your best option might be a ziplock bag. This can get pretty gross on longer trips.

If you’re using pads you’ll probably want to bring wet wipes too. Consider that this will also increase the amount of waste you’re making – and carrying.

Pads  – (1) take up a tonne of space in your pack, (2) might slip during long periods of exercise, leaving you at risk of leakage, and (3) can cause rashes and be uncomfortable during extensive hiking. On the plus side, they’re super quick to change.

Tampons  – take up less space and are more comfortable during physical activity for a lot of people. However, they can’t be inserted very discretely, so you might end up hunting for a good tree to squat behind for a long while. Also, consider your access to soap and water or sanitiser, because inserting dirty fingers is a rookie error. Some tampons come with applicators, so you’ll only need a wet wipe!

Alternatives: Menstrual Cup

Menstrual cups are a more environmentally friendly alternative to tampons, but they take some practice. Try a few periods in your day-to-day life with menstrual cups before using them outdoors. They come in different lengths and materials, so they may need some experimentation. If you’re not experienced, you’re gonna come out of the woods looking like you just killed someone with your bare hands.

As with tampons, make sure you have a way to clean your hands before inserting. They’re reusable, which will help you trim every gram from your pack. This also has the benefit of meaning you don’t run the risk of not packing enough! Menstrual cups can be left in for a full day, which is really convenient for hiking.

The cups need to be rinsed with clean water before re-insertion, and boiled for 3-10 minutes at the end of your period. So, if you’re having multiple periods out bush, consider the logistics of this. Some people choose to bring a dedicated pot for the task, but this will obviously counteract your weight-saving measures.

Read more: Remember to leave no trace !

Stop Your Period Altogether

Some folks have the option of going on hormonal contraception, which can stop or lighten your period. Speak to your doctor about whether this is a suitable option for you.

If you’re taking the oral contraceptive pill, you can skip periods if you prefer not to have to deal with them in the outdoors. Simply skip the sugar pills and go onto the next month – there’s no negative health effects of doing this. This option allows you to go totally tampon/pad/cup-free!

For a large percentage of users, the Implanon (inserted into the arm, lasts 3 years) and Mirena IUD (inserted into the cervix, lasts 3-5 years depending on type) will reduce (or stop) the length and intensity of your periods, as well as reducing cramping and other symptoms. Not only can this increase your comfort out on the trail, but it’ll reduce your waste.

• Download a period tracking app (like Clue) so you don’t get caught out in the middle of an adventure
• Consider taking extra pads and/or tampons if you’re going in a group, in case someone else needs them!
• Be conscious of people’s privacy; consider why they may be taking lots of long toilet breaks, or why they seem a little out of sorts
• If you get bad cramps or feel generally crappy during your period, try to schedule your hiking itinerary so that you have easier legs on the ‘worst’ days of your period
• Remember to pack extra ibuprofen/paracetamol if you suffer from cramps!
• Account for extra toilet paper usage!

Feature photo by Miranda Fittock

Don’t forget the option of using the new period pants to either substitute tampons/pads or give extra peace of mind about leakage risk. They sound dodgy but actually work well. Upside is reusable and less messy, downside is needs wash & dry.

Great suggestion Kristina! I believe the brand is Thinx, right? Any other brands to consider as I’ve heard mixed reviews on the quality…

An Australian brand is ModiBodi – I prefer them to Thinx as I find the material (bamboo cotton) & shape much nicer ??

Also, highly recommend double glove method for tampons ie. put on two medical gloves (on the same hand), extract used tampon, one glove comes off to wrap up the waste, then you have a nice sterile glove to insert new tampon! #taadaa

Comments are closed.

MORE OUTDOOR ACTIVITIES

Hiking Lady

How Do I Deal with My Period When Hiking and Backpacking?

QUESTION: Alright, Hiking Lady, it’s a ‘personal’ question but a must-know. How do you deal with those pesky monthly menstrual periods when on multi-day snow trips? Any ideas for a novice to the mountains? I’ve done plenty of backpacking but am new to the mountaineering scene and would love advice from fellow ladies. Thanks! Anonymous 🙂

ANSWER: Hiking on Your Period

Hello fellow female hiker!

Those pesky monthly menstrual cycles can be quite an annoyance when backpacking and mountaineering, but don’t let it stop you from enjoying your outdoor adventures! There are plenty of options to deal with hiking on your period, from tampons to Diva Cups and Sckoon Cups ! Read on!

Just like when you’re backpacking or hiking, find a private spot so you can change your stuff. It can get awfully cold in the mountains in the winter, so try to be quick.

My tips from lots of personal experience:

• Bring lots of unscented wet wipes .
• Tampons are smaller and less messy than pads. Be sure to use unscented tampons in bear country.
• Bring lots of ziplocs and stay organized. I pack all of the unused feminine hygene in one ziploc bag, and used ones and toilet paper in smaller ziplocs, which I then consolidate into one larger Ziploc “trash bag” – I find the freezer kind are best. They’re the thickest and are least likely to tear open.
• Pack carefully. Your sanitary supplies will take up space in your pack, so you may have to sacrifice some space that you normally allocate to something else. Be sure to pack carefully and allow enough room for your “trash bag”. If you can, keep the trash away from your food while you hike.

• Stay hydrated. Being in the mountains will already require extra water, but this time of month you’ll want to be sure to be even more hydrated!

Special tips if you’re in bear country:

There is a lot of debate as to whether or not bears are attracted to menstrual blood, and I researched this fully before ever backpacking while on my period.  To be extra safe, if you’re in bear country, use unscented items and use a tampons or a menstrual cup instead of external pads.

An Environmentally Friendly Way to Avoid Tampons & Pads!

An environmentally friendly way of dealing with your period and avoiding tampons and pads is a  menstrual cup.  There are several brands, with the most popular being the  Diva Cup and the Sckoon Cup .

• What are they?  Internal menstrual cups have been around since the 1930s (the designs are more modern now!) and completely eliminate the need for tampons and pads. It makes hiking on your period a bit more comfortable and less messy than dealing with pads and tampons.  They are made of silicone and have a small stem and a large cup with holes around the rim.
• Pick your size  Diva Cup  (they come in Pre-Childbirth and Post Childbirth) or Sckoon Cup  (Size 1 or Size 2).
• Wash it with unscented soap and water.
• Insert it in your vagina.  A trick is to fold it in half, insert it, then twist it to make sure it is inserted securely.  This is up to personal preference and comfort.
• Remove it by pulling slightly; it releases the suction created inside.
• Ideally, wash with warm soap and water. If you are backpacking, dig a “cat hole” to bury the menstrual blood when you rinse it out. It takes getting used to, so bring handwipes to clean yourself too!
• Note:  You can insert the menstrual cup before your period begins, and you don’t have to worry about any bloody surprises nor worry about TSS as you do with tampons.

Hope that answers your question! Happy trails!

Do you have a question for the Hiking Lady ?

61 comments

Hey there! I’m going mountaineering for 18 days to climb Aconcagua. I’m thinking of using Tampons with biodegrable pouch like MaskIt but i don’t foresee myself carrying the waste with me throughout the entire journey given the physical challenge. Would it be outrageous to burn it in the camp fire? I’d obviously use all biodegradable products but I’m wondering if people have done that in the past and would not be completely weirded out. Thanks! L

Hi Katie, What do you do with bad cramps at home? Midol tends to work well. Maybe take some with you! Just allow plenty of extra time for rest stops. Good luck and happy trails!

hey hiking lady! I am going on my first overnight hike but sadly I will be on my period. do you have any advice about what to do when you are having really bad cramps on the trail?

Here’s a question received by email from “M” and the Hiking Lady answer below: Hi there, I got a seasonal job recently that requires me to be on the trail for 8 hours around 80 or so people. Unfortunately, most of the areas we are in have no shade (bushes, trees) or are a long ways away from a bathroom. I have to deal with my period soon. Cups don’t really work for me, so should use a thicker absorbency pad and tampon and hope for the best? I’m open to any suggestions right now. Thanks so much!

Hiking Lady’s reply: Yes, I think that if you’re not comfortable with a Diva cup, I’d definitely say a tampon and pad combo will work well. Depending on how heavy your flows are, you still made need to find a private place to change them during your 8 hour day. If there is absolutely no way to change during the day, then go with an overnight pad plus a “Super” or max absorbency tampon to get you through the 8 hours. Good luck and happy trails! Don’t let your period hold you back 🙂

Thanks for the comment Annie. I like the idea that it is made of biofilm, so it is environmentally friendly!

Hi Hiking Lady 🙂 Using plastic bags for your menstrual hygiene items is wasteful and environmentally irresponsible! When I’m in the outdoors, I use MaskITs which keep my hand covered while removing my menstrual item, tampon, pad, or even a DivaCup, just invert the pouch and it seals up! Won’t leak or smell! The best thing is that it is made with certified COMPOSTABLE biofilm so it is completely Earth Friendly. Plastic has a 500 year half life so I don’t recommend anyone use those! You can find MaskITs at http://www.MaskIT.us or your local Sportsman’s Warehouse! 🙂 🙂 Happy hiking ladies!! <3

Hi Tammy! Sounds like you had a lot of fun hiking with your daughter. Keep it up! These will be priceless memories for the two of you 🙂

We just completed over 20 miles on rugged trails in Colorado. My daughter started her period of course just before the hike. She hikes a lot and uses Tampons,wipes and Baggies. This seems to work out best for her. She was planning on trying the Diva this trip but they were sold out when we were buying supplies. I have other friends who hike and have told me that once you try the cup, you will never use anything else!. I would say its worth a shot for sure! Unfortunately, we didnt get to see any bears lol.

Silica gel packets (or a handful of silica gel cat litter) eliminates odor effectively and is lightweight as well as long lasting. I reuse the ones that come in various food items. Also reusing a resealable package (ie bag from Craisins) usually they arent see thru make a handy discreet “trash” bag. ☺

I’ve never gone on a backpacking trip, but I’ve gone on long hikes while on my period. I use pads, and what I do is I put on a pad, but then I also roll up some toilet paper and put that over the pad (closer toward my belly than my behind, since it seems to absorb better and won’t “ride back”, but it may be different for others), and what seems to happen is my period will be absorbed in the toilet paper instead of the pad (except for maybe a small spot or 2), so when I go to the bathroom I can easily take the “soiled” toilet paper and put it in a ziploc, then replace it with another new “roll” of toilet paper – this way it feels like I have a “clean” pad on, and it’s way less messy and obvious than trying to put on a new pad. The toilet paper conforms to your body so you don’t feel like there’s anything extra there (though I’ve done this quite a bit so I’ve figured out how much paper and how to roll it to fit my body better. Also, if I put it in the center or near the back of my undies the toilet paper will tend to “ride” backward and won’t stay in place, so it’s better to keep it near the front). Once you get the hang of it you can even change the toilet paper while standing up (as long as your pants have elastic so your pants don’t fall down).

I’m hiking the Narrows soon, and I don’t think that’ll really work since I might get wet…and I’m still stuck on how to deal with my period on long exposed trips, though I think most of us are!

Hello Bears=Biggest Fear,

Thanks for the excellent thoughts about the diva cup. They certainly aren’t for everyone! I’ve done the pack it out method in bear country myself on long backpacking trips…it is totally inconvenient, but you’ll be able to avoid using a cup. I’m not so sure burning would be a good idea unless you’ll be at campgrounds with designated fire pits. Not sure where you’re hiking but it is super dry out west because the drought, so only start fires in a safe, designated area. Hope that helps and have fun! Don’t let your period or the fear of bears prevent you from having fun. 🙂

Okay. For all you ladies who are squeamish about the Diva Cup ! I get it! I am totally not into the cups. Tried it- just for normal everyday use and was very uncomfortable and spilled into my clothes. Not everyone is handy with gadgets i suppose. I’m a big backpacker and I’m about to head off for 8 days in bear country- yikes! Came here for ideas but not feelin’ the cup. I am going to attempt using just toilet paper. I’m a maxi pad user normally, but i think this will work, (sorry to be graphic)If i just wad it up in there, it will catch all the blood and then I’m thinking i will burn it. We’ll see. Maybe i will just pack it out with double zip lock situation. But i am very nervous about bears. Wish me luck.

One thing I do when I’m hiking, is take a big ziploc freezer bag and cover the outside with duct tape, so you don’t have to see a gross bloody mess every time you need it! I also put a tea bag in with my “trash” so it doesn’t smell! (Only do this during the winter or when you’re not in bear country of course!)

Though the Diva cup and similar devices are great and I use one myself. A menstral cup can take a little practice to get comfortable with, to figure out how to use with no leaks. Please ladies practice with these before the big trip!

The manufactures directions tell all about how to clean it. Drinking grade water and unscented, plain soap at least 2 times daily. PS. hydrogen peroxide is a no no.

Sounds like a fun trip! In the wilderness, you can dig a little hole (like a “cat hole” for poop), and pour out the blood into the hole you made in the dirt. If you are camping at a campground, just dump the contents into the pit toilet, assuming there is one at the campsite. Hope that helps!

I am going with a camp for 2 weeks to the big horn mountains. where does the blood go? how do I dispose of the blood?

This is such a valuable tip! I will try Diva Cup as I’ve heard so much about it. Thank you for your post 🙂

Hi Planful Dad, You are definitely a good father to be thinking ahead on things like this for your little girl. I would recommend that she plan to wear pads, and have her bring along extra ziploc bags to pack out the used ones. Just make sure that when it is time for a bathroom break she has plenty of time, and perhaps you can help her find a secluded spot so she can change them very privately. Hope that helps. Have a wonderful time on your backwoods trip in the Boundary Waters!

My now-11 year old daughter and I have done backwoods camping since she was in preschool. My wife is glad we enjoy it but doesn’t come along. This year we’re going with some friends for a week in the Boundary Waters. Well, I’ve never given any thought to periods in the backwoods, and my wife has no practical experience on the matter. Daughter uses tampons for swimming, but doesn’t like to use them longer than she absolutely has to; a cup seems right out. Any tips for how to make it as easy as possible for her?

Hi Claire, Great question! I would think that if you are uncomfortable with tampons, you’ll likely be uncomfortable with the Diva Cup as well. Therefore, I’d stick to pads and just try to change them whenever you go to the bathroom. (Just find a private spot behind bushes!) Put the dirty ones in double ziploc bags in your backpack and stash them in a small brown bag or something else that is opaque. One day when you are more comfortable with tampons you’ll want to give the Diva Cup a try! Have a wonderful time on your trip to Zion, and don’t stress too much about this…all of us ladies have gone through this at some point 🙂 Happy trails!

I am going on a hiking trip through Zion National Park this upcoming week, and I will be on my period. These hikes will only be up to 10 hours a day, but of course I can not leave a tampon in for that amount of time. I started my period less then a year ago, and I just more recently started using tampons. They still scare me to use in a clean, sanitary bathroom, so there is no way I’m using it in the wild. If I can’t use tampons, I don’t think the diva cup will be any easier. However, with pads, they will be uncomfortable and unsanitary. I realize that I have to deal with one of these options, but which one is the best?

Great question Sarah. Perhaps you could wear tampons the first day of each period and then use the Diva Cup for the rest of it? Maybe other readers will have suggestions too! Have fun on your hike!

I am getting ready to go on a 5 month hike, so I will be having a few periods along the way. I was just going to use pads and tampons, however, after reading all the great reviews, the Diva cup seems pretty promising. My only concern is when I start my period the first day or two are usually extremely painful from cramps and I can barely use tampons for those days. I am a little scared the Diva cup will have the same effect or even increase the pain since it is much larger than a tampon. Do you have any advice? Thanks

The Diva Cup works for me. I wore it on a 10 mile hike the first day of my period. No leaks. I didn’t have a chance to take care of it for a good 14 hours. Now, I rarely use tampons at home. The cup is so much easier, I don’t have to worry about running out of tampons. A good tip I picked up somewhere, after your period, soak the cup in hydrogen peroxide. It deodorizes it and gets rid of any stain. I put mine in a jar of HP under the sink when I’m not currently on my period.

Hi Nika, I hope that you have a better experience this time! Have you ever taken anything for cramps? My doctor has recommended Advil or Midol. As far as the storage of the pads, just be sure to take lots of ziploc bags and stay organized. Keep the used ones stored separately, and take a bit of kitty litter to help remove any odors (especially if it is hot outside). Don’t worry so much, it will be fine. All women who hike have to go through this at some point…it is inevitable that trips will happen during our periods…keep that in mind! Good luck!

Hi Hiking Lady.

I’m going on my year 10 camp next month which is to Cozi and I’m going to have my period and was wondering what I could possibly do. We leave on Sunday the 22nd and get back on Friday the 27th. I happen to get my period on the Wednesday which is three day before the end of the trip and I was wonder what I should do.

Since in the past my flow has been rather heavy on the first day and I tend to get very moody. This happened last year on year 9 camp and it was not fun but I managed. What should I take. I don’t (and can’t) use tampons what should I do to make it more enjoyable instead of miserable.

Sometimes my period comes late, such as this time, it was three days late (I have it now)I was hoping that my period for this month would hold off until the 2nd of next month which meant that I wouldn’t have it on camp but I guess mother nature wasn’t feeling kind.

What can I do while on camp next month to help deal with the cramps, mood swings (last year on camp in one day I cried maybe eight or nine times and I have no idea why) and of cause storing my pads so that they won’t cause to much problem.

Is there anything else I should do that you would recommend. thanks.

Regards Nika

Hi Julie, You’re going to have lots of fun! Not having a watch shouldn’t be a problem; you can get a pretty good sense of time from the sun. As you probably know, the tampon manufacturers say to only keep tampons in up to 8 hours. So simply put on a new one in the morning, change it in the afternoon, and again before you go to bed. Obviously change it more often if necessary! Just relax and have fun! Don’t worry about being on your period 🙂 Happy trails!

I’m going on a school camp next week, which is for 4 nights and 5 days. I’m going to be on my period, and during this time we’ll be hiking, snorkling and surfing. We are not allowed to have watches or phones, and for a real ‘camping experience’, are not allowed to know what the time is. I was thinking this might be a problem when using tampons? I don’t really wan’t to use the menstrual cups though, so do you have any ideas as to how i could use tampons without keeping track of the time. Also, any ways to make it more enjoyable, and keep my mind off of the whole period situation?

Hi, I have never really been able to use tampons. Only cause they have never fit properly and felt very uncomfortable. But what about the diva cup for someone who isn’t very experienced with tampons. Will it be similar

Hi Trianna, Do you expect to be in the water a lot? I don’t think it would be unsafe, but rather very uncomfortable to have a wet sanitary pad. Sorry I can’t be of more help. I hope you have fun on your trip and your period comes after you’re back home!

hi, i will be going for a trekking/ water rapelling trip this saturday and im terrified that i might get my periods. As i have no experience in using or buying tampons, i have to use a pad. Is it gonna be safe of is it risky?

I know it says tampons are suggested over pads, but what if we will be using a pad in our tent while sleeping? Will there be a “smellable” issue?

The key will be to keep the used pads stowed away from your tent, ideally in your bear canister. Bears smell everything, from food to used pads. Bring along some kitty litter to neutralize the odor of the used pads, and wrap them tightly in multiple layers of ziploc bags. It will not be easy, but you’ll get through it! Good luck!

I will be going backpacking for 2 weeks and I will have my period while there. I have a fear about anything like tampons, I freak out. I will be using pads in bear country. Do you have any tips for using pads while backpacking? I would really appreciate any tips you could give. Thank you!

Shawangunks, I used the Diva cup for several years and at home you just use soapy water then rinse but in reading reviews some people regularly only used water, which doesn’t seem too sanitary really but they experienced no problem. The Diva cup I believe is made of a specific material to minimize the amount of bacteria it will hold/let grow. Regardless, I would just do a good rinse with plain/clean water if I were you. Even if you did bring soap, I would be more concerned that you wouldn’t use enough water to rinse it thoroughly which would cause you a different problem. And if you have no clean water, you can just dump it and reinsert it in a pinch but this is not the cleanest process in and of itself so I would bring wipes (for clean up, not for the cup!) Hope this helps. Enjoy your hike!

Hi, I’m going on a 2-week backpacking trip (with a little climbing too) in the Shawangunks over the summer for a coed teen summer camp. I was wondering how to clean the menstrual cup when changing it since I won’t be able to bring soap and might not always have clean water with me. Any answer would be really appreciated because I’m very worried about this! 🙂

i just read your article. Im having full plans to take a mountaineering coarse in the future. Thanks a lot for helping me out.

I’m going on a two-day backpacking trip to the Zion Narrows next weekend and I’ll be on my period. I have a Diva Cup but the Narrows are a pack-out area for waste. Has anyone had experience with packing-out Diva Cup flow or any tips on how to handle the trip?

Hi Kim, I would recommend checking out the Sckoon cup . Unlike some other cups, it is completely smooth around the top edge so it is extremely comfortable (honestly, it’s sort of like not even being on your period). For backpacking, I ended up buying two. That way I can switch cups quickly, and not have to worry about cleaning the other cup until my pants are up (I do a lot of winter camping!). Also, it’s nice to have a backup, just in case anything goes wrong. Even with two, they still take up much less space in my pack than a box of tampons , and are much more comfortable. Plus, no worries about leaks!

Loved reading all of these ideas as this is something I always have problems with! I’m going away on a month long high altitude expedition on monday during which I will definitely have my period so I don’t have enough time to buy/try the divacup or mooncup etc. but will definitely do so on my return!

For those who were interested in using hormonal contraception to just stop your periods, it does work if you take it continuously – i.e. don’t stop taking the pills/don’t take the dummy pills for the break in the cycle for your period. It apparently tricks your body (hormone-wise) into thinking it’s pregnant so is, i’m told, safe to do for up to 9 months! It does however greaten the risk of blood clots at high altitudes, however, so isn’t recommended in these cases although the number of reported incidents is very small. https://www.thebmc.co.uk/advice-for-women-at-altitude

My tactic, as lots of you have suggested, is to take a relatively large supply of fairly high absorbancy tampons (less harness faff), zip lock bags , wet wipes and some tea bags to put in with the trash because they’re really good at absorbing odours and are cheap!

It’d be easier to be a man eh? Ah well!

Is the Diva Cup the best one out there? I saw several other brands of cups on Amazon and am wondering which one is the best. Though, I am impressed that REI sells it.

In hot temperatures it will smell. A bit of kitty litter in the bag with the used “period trash” will help cut down odors.

Hi, won’t the “periodtrash” smell after two or three days being stored in the backpack? sure they will be stored in the zip-lock bags , or will that be enough? usually i work around my cycle, but i have several upcoming hiking trips and i do not know the exact dates and that worries me.

I think it is safe to try it, but bring along tampons and ziploc bags in case you aren’t comfortable with the Diva Cup . Happy trails!

I usually plan my backpacking trips around my menstrual cycle, but this month came earlier. I just got my period today and am off to a one-night backpacking trip tomorrow. Do you think it is wise to try the Diva Cup right before my trip tomorrow?

Love reading all your advice. My husband, son and I are traveling to England mid-July to do Wainwright’s Coast to Coast Walk — it’s about 190 to 200 miles. We will be hiking 14 days in a row with day packs and staying at B&B’s each night. I was not looking forward to having my period while using the outdoor loos 🙂 and having my husband and son nearby as I changed tampons and toted them all across England in baggies. I ordered a Diva Cup and am giving it a practice run this month. Today’s my first day and so far, so great. Thank you!!

I used the Diva Cup on a 5-day backpacking trip with my husband and two young sons last summer. Since I use the Diva Cup regularly, I knew what to expect and brought unscented baby wipes to help with the cleanup. My flow is very heavy during the first day so I brought a pantyliner for backup overnight, not wanting to soil my sleeping bag. It was inconvenient to have to dig the cat hole, empty and clean the cup every few hours that day — but that small hassle allowed us to enjoy a wonderful family experience in the backcountry. Plus, I didn’t have to explain to my boys why I returned with bloody garbage every time I relieved myself. Thank you Hiking Lady for your post, which gave me the confidence to go ahead with our trip despite the conflict with my cycle! My husband gave me the Trooper of the Year Award!

Just curious about your procedure of keeping clean while using the Diva Cup in the wilderness. I have used one for many years and always wash it after emptying and before re-inserting. Is this not necessary if hands are clean? Looking for tips for an upcoming wilderness trip & would like to use the Diva Cup but maintain clenliness.

Hi Melissa, this really depends on how heavy your periods are. If you have heavy periods you’re going to need to change your tampon regularly to avoid potential embarrassment from leaking.

Hi. My name is Melissa. My husband and I are going to a Mystery Pool. So it means getting wet and I just started to see my period. My question is with the tampons . Is there a particular size of tampon to buy to avoid leaking or potential embarrassment?

I am going on a week trekking after two days and probably its the time for my monthly cycle. Can you please explain what exactly is this Diva Cup and how it works. I am from India and please let me know if it is available in India.

I’m going on a 3 month expedition soon and I’ve been worrying about this for ages but I’m going to give the Diva Cup a go… thank you, your positivity has made me feel better already!

Hi April, I think it should stay secure…hopefully another reader who has used it during a more active adventure like the one you’re going on will share their thoughts too! Have a great time on your trip!

Hi there. I am going on my first Canyoneering adventure this weekend. We will be jumping and swimming in water. Do you think the Diva cup is going to stay secure? I have never tried the cup before and like Colleen from previous post, my cycle went whacky too. Thanks so much!

Hello Hina, Taking pills to stop your period is something you should discuss with your doctor. I’ve heard mixed opinions on it, and personally am not comfortable with that approach. Have fun at Kili!

I am going to climb Mt. Kilimanjaro in November. Just wondering, how come any of you have not mentioned about taking any pills to stop menstrual cycle for the hike but instead are using Diva cup ? Are the pills not safe of altitude reasons? Please, advice as I am thinking of taking pills during my hike.

Hi Morgan! Don’t worry… the Diva Cup will definitely come in handy. You can just empty the contents in a “cat hole” (a 3-4 inch deep hole that you’d be digging anyway if you have to do #2) that is away from your campsite. Have fun out there!

I am going backpacking at the beginning of next week and unfortunately will be on my cycle. I am very worried about this since this will be my first backpacking trip and it will be in bear country and I will be on my cycle! I am planning to purchase a diva cup and was hoping I could get some good insight on what to do with the blood while out in the wilderness? Also, I have an IUD which means I have very heavy bleeding. I am going with my boyfriend, so obviously he has no experience with this issue and non of my friends backpack. Please help! Thanks!

Hi Colleen, I’m so happy that the Diva Cup worked well for you! Nothing should stop us ladies from hiking! Have fun out there!

Thank you, thank you, thank you for tackling this topic!

My body got out of whack right before a group camping trip to Anza Borrego over Easter weekend, and I seriously thought about backing out until I read this post. I usually plan hikes and trips around my cycle, but that’s not always a realistic option. So I decided to give the Diva Cup a try (bought it at my local Sprouts of all places). I still worried the entire camptrip, but it worked great and allowed me to tackle two good long hikes.

I now confidently plan hikes and trip any time of the month.

I am a faithful Diva cup user. I’ve been hiking and backpacking since the early 1980’s and I wish I would have found this product back then! It is safe, comfortable and easy to use once you get familiar with it. It takes up very little space in your day pack or backpack, which makes it perfect for those longer trips when you might start your period while on the trip. I found that it does not need to be changed anywhere from 8 to 12 hours, depending on your flow and since you seek a private place to “do your business” in the woods anyway, this makes it much easier to care for, without having to pack out all those paper produts!

Comment or Question:

Your email address will not be published. Required fields are marked *

Tips for hiking with your period

Health and hygiene

Hiking is a great way to get outdoors, enjoy the fresh air and exercise. But for many women, the thought of hiking while on their period can be daunting. It’s completely normal to feel unsure about how to handle your period while hiking, but with a little preparation and the right mindset, you can still enjoy your hike.

Here’s a few tips for hiking with your period:

• Bring the right supplies: Before hitting the trail, make sure you pack the necessary supplies. This includes extra pads or tampons, wet wipes, and a small plastic bag to dispose of used items. If you prefer, you can also consider using a menstrual cup, which is a reusable option that can last for up to 12 hours.
• Dress comfortably: Comfort is key when it comes to hiking, especially when you’re on your period. Wear breathable, moisture-wicking fabrics that will help you stay cool and dry. Consider wearing dark-colored pants or shorts in case of any leaks, and bring a spare pair of underwear just in case.
• Plan for bathroom breaks: When you’re hiking, it’s not always easy to find a bathroom. Plan ahead and know where the nearest facilities are located. If there are no restrooms available, try to find a private spot to dig a small hole and bury any waste .
• Stay hydrated: Drinking plenty of water is important for your overall health, but it’s especially important when you’re on your period. Staying hydrated can help reduce cramps and bloating, and can also help prevent constipation.
• Listen to your body: Hiking can be strenuous, especially when you’re on your period. Don’t push yourself too hard and listen to your body. If you need to take a break or slow down, do so. Remember that it’s okay to rest and take care of yourself.
• Stay positive: Having your period while hiking may not be ideal, but it doesn’t have to ruin your trip. Focus on the beautiful scenery and the joy of being outdoors. Hiking can actually help reduce period-related symptoms such as cramps and mood swings, so enjoy the natural benefits of being active.

Managing used menstrual products

It’s important to pack out used menstrual products when hiking. Leaving used pads, tampons, or other menstrual products in nature is not only unsightly, but it can also have negative impacts on the environment and wildlife. These products do not biodegrade quickly and can pose a risk to wildlife if ingested. In addition, leaving used menstrual products in nature goes against the principles of Leave No Trace , which is a set of outdoor ethics that encourages responsible outdoor recreation.

To properly pack out your used menstrual products, you can use a small plastic bag or a sealable pouch. Place your used products in the bag or pouch, seal it tightly, and store it in a designated trash bag or waste container. Make sure to follow any regulations or guidelines specific to the area you’re hiking in, and always respect the natural environment by properly disposing of your waste.

If you’re using a menstrual cup, you can empty and rinse it out in a designated restroom or bathroom facility, or dig a small hole away from water sources to empty and bury the contents. Make sure to pack out any used toilet paper or wipes as well.

Remember, Leave No Trace principles apply to all aspects of outdoor recreation, including menstruation. By packing out your used menstrual products, you’re helping to protect the environment and keeping our natural spaces clean for future hikers to enjoy.

Can I bury menstrual products?

As a responsible hiker, it’s generally not recommended to bury used menstrual products in the wilderness. Menstrual products, such as pads and tampons, are not biodegradable and can take a long time to break down in the soil. They can also attract wildlife and may not decompose properly, potentially causing environmental harm.

In some wilderness areas, burying human waste , including menstrual products, may be allowed in certain designated areas or under specific regulations. However, it’s important to check the regulations of the specific area you’re hiking in and follow them accordingly. If burying menstrual products is allowed, it’s important to do so at least 100 metres away from water sources to protect water quality and prevent contamination.

In general, it’s best to pack out used menstrual products in a sealed plastic bag or a designated waste container. This ensures that the products are properly disposed of and minimises the impact on the environment.

Remember, Leave No Trace principles promote responsible outdoor practices, including properly disposing of waste, to protect the natural environment and preserve it for future generations of hikers to enjoy.

What if I forgot to bring menstrual products?

Forgetting to bring menstrual products while hiking can be stressful, but there are still options to manage your period in the outdoors. Here are some tips:

• Use improvised materials: If you find yourself without menstrual products, you can use improvised materials as a temporary solution. For example, you can use clean, folded toilet paper, a bandana, or a clean cloth as a makeshift pad. This is not a long-term solution, but it can help in a pinch until you can access proper menstrual products.
• Ask fellow hikers for help: Hiking trails often have a supportive community, and fellow hikers may be willing to lend you a spare pad or tampon if you ask. It’s worth politely asking if someone has extra supplies to spare.
• Look for nearby facilities: Depending on where you’re hiking, there may be facilities nearby that have menstrual products available. Restrooms at trailheads, campgrounds, or visitor centers may have vending machines or dispensers with menstrual products for purchase.
• Plan ahead for future hikes: After experiencing the inconvenience of forgetting menstrual products, make sure to double-check and pack enough supplies for your future hikes. Create a checklist and keep a spare set of supplies in your hiking gear , so you’re always prepared.
• Consider menstrual cup as a reusable option: Menstrual cups are a reusable option that can be worn for up to 12 hours and are a convenient choice for hiking. If you haven’t already, consider investing in a menstrual cup as part of your hiking gear. They are eco-friendly, easy to clean, and can be a reliable option for managing your period while hiking.

Remember, it’s important to properly dispose of used improvised materials or any other waste, following Leave No Trace principles, by packing them out in a sealed plastic bag or designated waste container. Taking care of the environment is essential when hiking, even in unexpected situations like forgetting to bring menstrual products.

In conclusion

Hiking with your period can be intimidating, but it’s important to remember that it’s a normal part of life. With a little preparation and the right mindset, you can still enjoy the great outdoors and all the benefits that hiking has to offer.

Leave a comment Cancel reply

You must be logged in to post a comment.

Change Location

Find awesome listings near you, start your outdoor adventure here.

Trail Hiking Australia is the go-to website for finding your next hike, bushwalk or trail run. It's a site filled with tips and advice to help you get out in nature and return safely. Develop new skills, learn how to prepare for your next hike and remain safe while navigating the trail. Find out more about hiking gear, read the latest blog posts, trip reports and gear reviews, and download my helpful PDF hiking guides. Become an active member of this fun, rewarding and adventurous community.

Tips and advice

Preparing to hike

Health & hygeine

Hike safety

Hiking skills

Food for the trail

Tips and hacks

Get involved

Make a donation

Submit a hike

Submit a trip report

Ways to offer support

Work with me

Join my mailing list

Darren Edwards

Trail Hiking Australia

In the media

Bushwalking blog

Online route planner

Review me on Google

Can you support me?

I've built this site as a free community service as I'm passionate about the outdoors and getting people out into nature, safely and with confidence. This is a hobby and not a business so I don't have the the financial backing that companies do, so any financial support you can offer is really appreciated.

© Copyright 2013-2024 | Darren Edwards | All Rights Reserved | Terms of Use | Privacy Policy | Donation Policy | Disclaimer | 0408 006 430

Trail Hiking Australia is a not-for-profit community service initiative. Ads on this site contain affiliate links to help me fund hosting and development.

How to Camp On Your Period With These 10 Essentials

Starting your period before an upcoming camping trip is stressful but it doesn’t mean you need to cancel your outdoor adventures.

With a little bit of planning, you can easily create your own period kit and enjoy a worry-free trip.

In this post, I’m going to share 10 essentials for backpacking and camping on your period , period hacks, and answer some questions to help you have a good time outdoors!

While enjoying the outdoors, it’s important to follow Leave No Trace guidelines to help protect the environment, wildlife, and ourselves. I share eco-friendly and sustainable tips so that we can all r educe our impact together .

10. Dark Chocolate

Track your period.

AndreaKuuipoAbroad.com contains affiliate links to various products, and as an Amazon Associate I earn from qualifying purchases. Read more about my  Affiliate Disclosure .

Essentials For Camping On Your Period

1. menstrual cup.

The first thing to add to your camp period kit is a menstrual cup . The greatest benefit of using a menstrual cup while camping is that you don’t have to carry any tampons and pads.

This means you don’t have to worry about how you’re going to carry or pack out all of your smelly period waste.

Also, tampons and pads are not biodegradable and if you bury them a bear may smell them and dig them up. And we don’t need that.

The Saalt Soft Menstrual Cup is the menstrual cup that I use and recommend, especially for first-time users.

All you have to do is insert it before you leave (in the comfort of your home) and change it every 12 hours (depending on your flow) while you’re in the woods or sitting in a kayak all day long.

Read: Saalt Soft Menstrual Cup review

Check Price: REI | Amazon

2. Wilderness Wipes

One of the easiest ways to clean your hands and body parts after changing your menstrual cup in the backcountry is by using a wet wipe.

I’m a big fan of the Sea to Summit Wilderness Wipes . These wipes are super soft and gentle on the skin and will leave you feeling refreshed after a long day of being on the trail.

The wipes come in two different sizes: compact and extra-large body wipes. The extra-large body wipes are amazing when you need to give yourself a wipe bath. They’re tough but you can still tear them in half if you wanted to use less of it.

Both come in a nice small package which makes it super easy to carry with you.

Check Price:  REI  |  Backcountry  |  Sea to Summit

3. Wash Soap

You’ll definitely want to wash your hands at camp if you’ve had to change out your menstrual cup or other period products.

The Sea to Summit Wilderness Wash is the only soap you’ll need during your camping trip. This soap is very versatile and you can use it to wash your body, dishes, and period panties.

This soap is biodegradable and super concentrated, so a little goes a long way.

Always make sure to follow Leave No Trace principles when using soap in the backcountry.

Check Price:  REI  |  Backcountry

4. Hand Sanitizer

When you’re on the trail, you don’t want to spend too much time taking care of business. Hand sanitize r allows you to quickly and conveniently kill any bacteria when there’s no soap and water available to wash your hands.

Everybody has a bottle of hand sanitizer these days so this is simply one of the easiest things to add to your period kit.

If you’re looking for a hand sanitizer that actually smells nice, check out Dr. Bronner’s Organic Hand Sanitizer . It has a light lavender smell.

5. Backcountry Trowel

Whether you have to poop or dispose of blood from your menstrual cup, you’ll need to dig a “cat hole” to properly bury your human waste.

The easiest way to dig a hole in the backcountry is with a trowel. TheTentLab The Deuce #2 UL Backcountry Trowe l is one of the lightest trowels out there weighing only 0.6 ounces!

You basically use the handle part for harder ground and the wide end for softer ground. The four teeth on the bottom help to cut roots while you’re digging.

Some people don’t find using the handle too comfortable but you could easily wrap a bandana around it while you’re digging.

Carry it clipped to your pack or tucked in an outside pocket.

Check Price:  REI  |  Amazon

6. Period Panties

If you’re unable to use a menstrual cup or tampons, I would highly recommend getting period underwear. 4p eriod Period Panties can be worn all day long and will absorb heavy flows.

The soft, top layer is made with organic cotton for absorbency and the layer underneath is PUL (leakproof) fabric.

This means that you won’t leak and embarrassingly ruin your clothes on the trail.

Just put on a pair, go hike for the day, and then rinse them at camp. You can give them a proper wash when you have the appropriate facilities.

These panties can also be used with other products like tampons or menstrual cups, as an extra layer of protection during a heavy flow.

You’ve probably heard of Thinx Underwear , but they’re twice the price! That’s why I recommend these from 4period.

Check Price:  Amazon

7. Privacy Bag

So, how do you carry all of this period stuff? Well, all you need is some sort of opaque bag or stuff sack to keep your things private (if you care).

I prefer a roll-top dry sack like the Sea t o Summit Lightweight Dry Sack so that you can roll it to the size you actually need.

Within the stuff sack, you can add a clean bag that will contain all of the period essentials that I’ve listed. Then you should also add a waste bag to carry all of your used items out, like wipes, tampons, etc.

It’s better to make a waste bag using something with a zip-top in order to help control odors. Some people reuse foil coffee bags (coffee helps to contain odors) or a quart-sized zip-bloc bag and line the inside with foil or duct tape the outside for privacy.

If you want something that will really contain odors, check out the Sea To Summit Trash Dry Sack . It comes with a replaceable liner and after you use it, you can change it out with biodegradable trash bags.

Check Price:  REI  |  Sea to Summit | Backcountry

8. Heating Pad

I don’t like to take Ibuprofen all of the time to try and alleviate my painful period cramps. These HotHands Body & Hand Super Warmers are the perfect thing to help with your period camps while camping.

You can use one while you’re sleeping, but make sure to place it on a layer and not directly on your skin. Having the extra heat is also just great to have if you’re a cold sleeper and want to go winter camping .

Check Price: Amazon

9. Pee Cloth

I started using a pee cloth on my camping trips and it is seriously a game changer. I use the Kula Cloth , which is a reusable antimicrobial pee cloth that can be easily attached to the outside of your backpack.

It has an absorbent side that you wipe with that is actually black so that it doesn’t show any stains. It’s a great gear item to have when  camping during your period  because you can fold the cloth in half so that the wipe side isn’t visible. It’s super discreet.

I also love it because you don’t have to pack out a bunch of used toilet paper! If you want more details, check out my Kula Cloth review .

Check price:  REI   |  Kula   Cloth

I love a good camp snack but dark chocolate will actually become your best friend while you’re camping on your period. And yes, chocolate is essential!

Dark chocolate contains antioxidants and magnesium, which reduces mood swings by regulating serotonin. A higher percentage of dark chocolate also means less sugar.

I’m a fan of the Theo Chocolate Organic Dark Chocolate Bar . It’s organic and 70% pure dark chocolate.

And, if you want to relieve cramps, find chocolate that contains almonds. Almonds are also a great source of vitamin E, which can help relieve period cramps. Yay!

Camping On Your Period Hacks

Stay hydrated.

You naturally lose fluids during your period. This can cause you to feel lightheaded when you stand or move too quickly. The best thing to do is to stay hydrated by drinking a lot of water. In the evening, drink herbal tea like chamomile and peppermint. These teas have anti-inflammatory properties which can help with period pain and cramps.

The Hot Water Bottle Trick

You can make your own camp-style heating pad with a water bottle. Just heat up some water, pour the hot water into a Nalgene Water Bottle and place it on your lower abdomen to help relieve cramps.

Skip the Applicators

Seriously, if I haven’t convinced you yet, a menstrual cup is the (only) way to go. It will totally change the way you experience the outdoors during your period. But, if you have to use tampons, get the ones without the plastic applicators. Not only is this creating unnecessary plastic waste, but it will add extra weight to your pack.

**Do NOT bury your tampons or pads in the backcountry. Always pack them out because bears may smell them and dig them up.

Enjoy a Relaxing Massage

There’s always time for self-care so get into a relaxing position and gently massage your lower abdomen area. Lying facedown on the floor in child’s poses is a great way to alleviate cramping. This is great to do in your tent before you go to sleep because child’s pose always tends to put you into a slumber.

Odor Control

Things get smelly over time. When you think about how you will pack out all of your waste, there are ways to help control the odor. You can add a dry tea bag or ground coffee to your waste bag and this will help cover any bad smells.

There are a ton of period tracking apps out there these days. Tracking your period will ensure you know when your cycle will start and end and how many days of feminine products you need to pack.

Frequently Asked Questions

Is it safe to go camping on your period.

It is absolutely safe to go camping on your period. Don’t let your period stop you. If you are going to be on your period during a camping trip you can stay safe by being prepared and bringing the essentials that I listed above.

Does camping on your period attract bears?

Camping on your period around bears is one of our biggest fears, but you can relax because grizzly and black bears are not drawn specifically to scents related to people with menstrual cycles. Bears have a powerful sense of smell but there is no evidence that grizzly and black bears are overly attracted to menstrual odors more than any other odor. Polar bears are a different story…

If anything, try to use unscented products and properly store your food, toiletries, garbage, and other odorous things safely and securely.

Can wild animals smell period blood?

Anything scented will attract wild animals, but your period will not make you more vulnerable to wild animal attacks . There have been plenty of studies that show that wild animals are not more attracted to menstrual blood.

How do you dispose of blood when using a menstrual cup?

When disposing of blood from a menstrual cup while outdoors, you can’t simply toss it in the woods. You will need to dig a “cat hole” or empty the contents into a waste bag, depending on your environment.

How do you change your menstrual cup while camping?

Here’s how to change your menstrual cup while camping follow Leave No Trace principles :

• Dig a “cat hole” with a backcountry trowel
• Use hand sanitizer to clean your hands
• Empty blood into the cat hole and bury (or into a waste bag if you’re in a sensitive area)
• If you don’t have clean water, it’s okay to reinsert your cup as is
• Some people pee on their cup to rinse it off
• Clean hands and body with wilderness wipes ( Do NOT use these to clean your cup)
• Make sure to pack out wipes
• Wash your cup with warm water and soap at camp, if possible

All in all, you can still have a really nice time hiking, biking, climbing, or camping on your period. You just need to be prepared and carrying the period kit essentials that I listed in this post will definitely help you do that.

Happy camping!

Pin For Later

Did I miss an essential for camping on your period? Let me know in the comments.

About Andrea Kuuipo

I was born and raised in Anchorage and have been able to travel to many places around Alaska. As an Alaska Travel Blogger, I love sharing my favorite things to see and do in my home state to help others plan an incredible trip!

2 thoughts on “How to Camp On Your Period With These 10 Essentials”

thanks so much for this. i’m a long-time cup user but first time Alaska camper so it was really useful. I also found it really hard to find any information at all on this so your post was very welcome!

I’m so glad you found this helpful, Ade! The cup is definitely the way to go, so you’re off to a good start.

Leave a Comment Cancel reply

This site uses Akismet to reduce spam. Learn how your comment data is processed .

• How to Deal With Your Period on the Appalachian Trail

One day, while driving together to do a story about the Appalachian Trail, Suzannah -- my delightful, intelligent girlfriend -- spoke to me in code.

First, she looked all around my small car to make sure no one was listening, although we were alone. She lowered her voice and gave me the dreaded "we need to talk" look. I was scared.

Then, she spoke:

Suzannah: "Robert?" Me, nervously, not having a clue what to expect: "What, honey?" Suzannah: "What do women do when they ... when they ... you know ... on the trail?"

Of course I had no idea what she meant. As with most guys, she finally had to speak louder, move her arms, draw pictures and use words no longer than two syllables for me to "get it."

"How do women hiking the Appalachian Trail deal with having their periods?"

There are two kinds of people in this world:

• Women who have monthly "periods" for most of their lives.
• Men who complain and pity themselves when the women in their lives have their periods.

As a member of Group 2, I had absolutely no idea how to answer that question.

Megan "Hashbrown" The Appalachian Trail Girl

Perhaps that will provide some insight into how happy I was when I read Megan "Hashbrown" Maxwell's blog, Appalachian Trail Girl .

Megan wisely posted the answers to this quandry, as originally written by guest blogger, Emily "Yellow Tail" Flynn -- a 2012 AT Thru-Hiker, student midwife and Childbirth Educator in training. (Those, friends, are worthy credentials.)

With the explicit written and verbal assent from Hashbrown and Yellow Tail, we happily present to you the article originally posted at Appalachian Trail Girl.

Yellow Tail

One more thing.

There are times when writers are territorial and unwilling to allow their material to be shared. Emily and Megan idealize writers who want to help hikers navigate the Appalachian Trail happily, safely and fearlessly.

AppalachianTrail.com is in their debt.

Here's the original story from AppalachianTrailGirl.com :

Guest Contributor: Dealing With Your Period on the Trail

Here is something that's often asked from one outdoorsy chick to another outdoorsy chick, but which isn't often addressed openly: What the heck do you do when you're out in the backcountry and you have your period?

It's not fun, let's just be clear. It's hard enough to float through 3-7 days of cramping and paranoia about the back of your pants getting stained, now add: only possessing one pair of pants/one skirt at any given time, not showering for 7+ days at a time, seeing a flush toilet maybe every 5 days, worrying about Leave No Trace rules, having to conserve water, and being surrounded primarily by men for 6 months straight. Yeah, menstruating just took on a whole new level of nuisance.

Well, luckily, there are some interesting alternatives to the typical "feminine products" (oh how I despise all the terms for period aids) that offer some health and environmental perks on and off the trail. It may seem like some weird, hippie stuff, but many women report having more comfort and protection from the alternatives than traditional products, even while at home.

Here are a few products to try:

• Non-applicator tampons. They can be a little tricky to get used to if you haven't used them before, but try them out before you head out hiking. The trash you have to pack out is just the thin plastic wrapper and eventually the used tampon. As a general rule of thumb, even off trail, try to stick to non-scented and non-bleached tampons to minimize the risk of Toxic Shock Syndrom (TSS) and other infections due to changes in pH from the chemicals used in the production process.
• Diva Cup. This is a flexible silicone cup that you insert just like a non-applicator tampon. There are a number of awesome benefits to this little do-dad. For backcountry trips, nothing could be easier to pack, use, clean, and re-use than the Diva Cup. When it becomes full (you can tell when you start to have some leaking, just like with a tampon), you just pull out, dump out, and stick back in! It comes in a small sleeve you can discreetly pack away. It's a one-time investment of about $40, which makes economic and logistical sense on the trail. There are also disposable versions of this called "Instead"s. You can use one per day and they are safe to sleep in. http://divacup.com/
• Sea Sponge. Okay, this is going to be the hardest sell, but I used a sea sponge for the 6 months I was hiking and it's my normal go-to for that time of the month. It is literally a sea sponge you use like a tampon. Think about a soft, squishy bath loofah. It comes in a pack of 2, usually for just $20 and you cut it to your size and can carry it in a linen pouch that could fit in your pocket. It works the same as the Diva Cup in terms of re-usability, but needs to be rinsed off at the end of the day. My favorite part of the sponge is that it's so comfortable and safe that you can sleep in it. That made a huge difference for me on the trail. Biggest downside, it was a tad messier than a Diva Cup, which got a little tricky at times. http://jadeandpearl.com/sea-pearls-sea-sponge-tampons/
• Moon Pads. This is a re-usable pad made from a thick flannel. I personally find these somewhat uncomfortable for longer hikes, but usually the most comfortable option for nighttime protection. The advantages of having these while hiking is that they can be easily washed, dried, and re-worn, and come with the same cost and eco benefits as the other re-usable methods. You don't have to stress too much about LNT or packing out piles of bloody garbage. The clear disadvantage of these is that you do need to carry them around for your whole trip. These might be better suited for shorter backcountry trips and normal monthly use than thru-hiking, but they are an option that minimizes the stress of re-supply. http://www.newmoonpads.com/home.html

It's important to talk a little about Leave No Trace (LNT) when discussing having your period in the backcountry. I was totally unaware of most of the LNT principles on my first few hiking trips and had the great misfortune of having to learn how to pee outside AND deal with my period while deep in the Big Sur backcountry for 4 days. I've since been properly schooled on pack in, pack out, and keeping proper hygiene while maintaining trail etiquette.

Guidelines:

• Do keep your hands clean! This is easier said than done. On the AT, water wasn't a huge issue, so I normally washed my hands with drinking water, or some water collected stream side. If you're hiking in an area where water is scarce and clean drinking water a priority, pack in some wipes, some bio-degradable camp soap, and/or some antibacterial cream. I normally shun the latter, but it's important to have clean hands before and after insertion of whatever method you're using.
• Don't wash your used products directly in your water source. Try to obtain some water and clean your products over a cat hole at least 200 ft from camp, trail, water, etc.
• Don't bury used products! You absolutely need to pack out your used pads, tampons, and wipes. It might be a good idea to carry extra plastic bags for this so you don't need to mix this trash in with your food trash. Don't put these things in composting toilets, either. Think about the poor trail maintainers who'd have to fish them out.
• Do keep yourself clean. Not the easiest task when a shower might be a week away, but try and maintain some general cleanliness with your person and your clothes during this time. I pack extra toilet paper and water during that time to try to stay clean. It's a pain in the butt, but worth the extra effort. No one wants a UTI or yeast infection while in the backcountry!

Like any new gear, it's a good idea to test out the product before relying on it in the wilderness. Give your Diva Cup or sponge or whatever a whirl for a month or two before setting off with it for a backcountry adventure.

Emily thru-hiked the Appalachian Trail in 2012 and started off as a solo hiker. She is a birth and postpartum doula, student midwife, and Childbirth Educator in training. Originally from Philadelphia, she is in the process of moving to Durango, CO. She has written about legal issues, women's rights, birth options, and female adventures for various online and print sources. She kept a blog of her journeys along the AT called "Lincoln Logs and Barbies." You can read more of Yellow Tail's journey at www.eflynnand2000miles.tumblr.com .

This past year I thru-hiked the Appalachian Trail from Georgia to Maine. In 2011 I graduated from the Ohio State University with a BA in English. My first section hike was a solo trip in 2010. I had no idea what I was doing, but I've been addicted to the trail ever since. I created this blog with the hopes that I can inspire other women to hit the trail and have confidence in their hiking and camping abilities. If you have any suggestions or comments, let me know. If you wish to be a contributor, email me with you ideas. I can be reached at [email protected]

Thanks again to Megan, Emily and Suzannah.

Click Here for Appalachian Trail Girl's Blog

Click here for the emily "yellow tail" blog: lincoln logs & barbies.

Published Feb 10, 2014.

The best trail mix is healthy, tasty and beneficial. So is this Appalachian Trail advice that will inspire you and empower you to thrive the Trail.

There so many famous places on the Appalachian Trail. Take a virtual tour of the ones you haven't seen. Yet. Check out our Trail Mix of tips & advice too.

Published Jan 19, 2017. Trail Mix offers facts and fun about hiking the Appalachian Trail. Keep your mind on the right track until you go hiking again ... with Trail Mix.

Carrying Guns on the AT

Planning Food and Meals for a Thru-Hike

5 Ways to Spot Dangerous People on the AT

Bears on the AT

Doctor Grumpy's Ten Tips for AT Thru-Hikers

How to Deal With Your Period on the AT

Water on the AT

If These People Can Hike the AT, So Can You

Tips for Solo Female AT Hikers

The A.T. Guide by David "AWOL" Miller (2015 Edition)

More Advice »

10 Highest Peaks on the AT

Famous Places on the AT

AT Communities

Attractions on the AT

Google Maps is Mapping Hiking Trails with a 50 Pound Backpack

New USGS Maps of New England Include AT

AT Statistics from ATC

How Long is the AT?

Doctor Grumpy's 7 Ways the AT Will Change in 10 Years

Great Smoky Mountains is the Most Popular National Park

More About the Trail »

The 10 Best AT Movies

Filming Locations for A Walk in the Woods with Robert Redford

Beacon Point: An AT Horror Movie

Leave No Trace Videos: Don't Be That Guy

More Entertainment »

Hiker Stories

• Copyright 2024 AppalachianTrail.com

• Top things to do in london in 3 days
• 12 things to do in Amsterdam in 2 days
• Top 12 things to do in Berlin in 3 Days
• Top 10 things to do in Rome in 2 days. Backpacker’s Itinerary
• Top 12 things to do in Madrid in 3 days
• Top Things to Do in Paris. The Ultimate 3-Day Guide
• Interrailing Tips
• Solo Travel Guides
• Best Travel Apps
• Hostel Tips
• Budget Travel Tips
• Best Hostels Amsterdam
• Best Hostels Barcelona
• Best Hostels Belfast
• Best Hostels Berlin
• Best Hostels Dublin
• Best Hostels Edinburgh
• Best Hostels Lisbon
• Best Hostels London
• Best Hostels Malta
• Best Hostels Milan
• Best Hostels Naples
• Best Hostels Nice
• Best Hostels Paris
• Best Hostels Prague
• Best Hostels Seville
• Best Hostels Split
• Best Hostels Valencia
• Best Hostels Auckland
• Best Hostels Brisbane
• Best Hostels Cairns
• Best Hostels Christchurch
• Best Hostels Goa
• Best Hostels Hanoi
• Best Hostels Hong Kong
• Best Hostels Koh Phi Phi
• Best Hostels Koh Samui
• Best Hostels Marrakech
• Best Hostels Perth
• Best Hostels Singapore
• Best Hostels Cartagena
• Best Hostels Chicago
• Best Hostels Havana
• Best Hostels LA
• Best Hostels Medellin
• Best Hostels Mexico City
• Best Hostels New York
• Best Hostels Rio de Janeiro
• Best Hostels San Diego
• Best Hostels San Francisco
• Best Hostels Toronto
• Best Hostels Tulum
• Make a Booking

How to look after yourself while backpacking on your period

Hostelworld Blog | Posted on December 11, 2018 |

Backpacking on your period can be challenging, but it’s totally possible to navigate your way around the globe even when your menstrual cycle feels like it’s doing everything to stop you.

You get up late, you’ve slept more than usual yet you still feel tired.  When you’re travelling, time passes differently, and it doesn’t seem to matter if it’s Wednesday or Saturday, or if it is day 1 or day 23 of the trip. But today you are being visited your period.

So you shower (with a bit of luck with hot water) and wash your panties by hand. Next it’s time to make a pilgrimage to the small shops and the few pharmacies in this town that’s in the middle of nowhere. You finish dressing while you think about all the food you want to devour, wishing you had last night’s chocolate ice cream for which you walked almost 40 minutes to find.

Luckily, you do not have to move today. You do not have to take a long-distance bus or drive a motorcycle through these small, winding roads. Today, you’ll spend the day washing those long overdue clothes and writing about your travel experiences in your journal. You’ll lie in bed scrolling through your photos and sending dozens of audio messages to your friends and family on Whatsapp. It’s important to give yourself this calmness during a backpacking trip, and it’s important to allow yourself to relax. Learn to recognise when your body speaks to you, when you need to stop.

Situations you will face while backpacking on your period

I’m sure that if you’ve spent time travelling that you will have experienced getting your period on the road. You might not just feel a pain in your stomach, but also in your head. Maybe you don’t feel tired in your legs, but maybe your kidneys hurt. Whatever way your period affects you, it’s likely that you’ve experienced a similar situation to me.

From the first time you start to feel PMS, when the desire to continue your travels is gone and suddenly you feel sad and tired, just remember that many of us feel this way once a month.

Sshh!... This is a secret

Sign up to discover the "Next 🔥 Backpacker Destination" this 2024, discount travel deals and future secret travel guides.

Just so you know, we will be able to see if you open our emails to help us monitor the success of our marketing campaigns. You will find further details in our data protection notice.

Five tips for managing your period on a long backpacking trip:

1. the menstrual cup:.

Do you know about the menstrual cup? This wonderful invention came into my life almost five years ago and not only has it saved me from a sticky situation during my travels, but it has also helped me save a lot of money. AND it has reduced the amount of plastic waste I produce in each one of my menses. Not to mention saved me from the vaginal dryness and that unpleasant sensation that tampons can leave on the last day of my period.

For those who don’t know,  the menstrual cup is a small cup of hypoallergenic silicone that is inserted into the vagina.  This makes a small vacuum that prevents spills and collects the blood by storing it inside. It works like a tampon, you have to change it approximately every 8 hours and, when you take it off, you throw away the blood inside, rinse it with water and put it back in.

Before each period you have to sterilise it.  You can do so by putting it in boiling water or in the microwave in a cup full of water for about 3 or 5 minutes. You can also use sterilising tablets or clean it with alcohol.

If you are travelling with no access to a microwave or kettle then the most practical option is the sterilising tablets.

Sure, if you’ve never tried a menstrual cup then it may seem strange to you, but believe me, it is very comfortable, safe, cheap, ecological and if you are going on a long trip then it will save you a lot of trouble. So, personally, I believe that it is  the best option if you are thinking about going on a long trip. 

2. The cloth compresses:

Another option to be self-sufficient when travelling and not have to worry about buying disposable sanitary products are cloth compresses . They take up very little room in your backpack, you can carry them in a toiletry bag and they are environmentally friendly.

The biggest drawback is that they have to be washed by hand after each use, and this can be a bit tricky when you’re out hiking or frolicking on the beach. Alternatively, you can simply store them in a plastic bag and wash them later, but the longer you leave the stains the harder they are to remove.

3. Always have a back up plan for emergencies:

Whatever sanitary product you opt for, it’s always good to have an extra compress or an emergency tampon to hand. Your period may arrive in the middle of an excursion, on the top of a mountain, on a long bus route, or anywhere else without a bathroom in which to wash your hands or wash your menstruation cup. So it’s always a good idea to carry a tampon or an extra compress in your handbag, your purse or your fanny pack. So if your period arrives suddenly you will always have a backup plan.

4. Contraceptive methods:

If, like me, you use contraceptive methods to control your period, then you will find that sourcing the same contraceptive methods on the other side of the world can be a problem.  I’ve found that the contraception that is easiest to find across the globe is the pill. Even if you do not find your usual brand you can use other local brands that have the same composition.

For example, last year I was using the Nuva Ring. Before starting my trip, I decided to buy an extra pair of rings to be able to use them for at least two months. The problem is that they should be kept at less than 30 degrees Fahrenheit and, here in Asia where I am travelling, the temperature often exceeds that figure. So, I decided to travel without them and try to find them here. Serious error! I went to multiple pharmacies with a photo on my phone and the most I could find was a pill for the day after, which is not what I needed!

On the other hand, when I used pills, although I never managed to find the same brand, I could ask for the compound and get other brands with the same composition. So, if you also use a Nuva Ring or some similar method and are considering a long trip,  my recommendation is that you go on the pill before starting the trip. 

5. Apps to help with your period:

Whether you are backpacking or at home, I recommend using apps to help manage your period. I have been using one for less than a year and it is a great help not only with keeping track of your time of the month, but also to learn how to recognise your hormones changes. Oh! And its gives you an excuse to indulge those chocolate cravings because… I’m hormonal okay?!

Since I started using apps, I have learned to better recognise the reason for my moods and appreciate that those days when I feel low are due to a surge of new hormones.

These applications are also very useful for planning your trip by allowing you to take into account which days of your trip your period will fall on. If you want to spend a few days at the beach or hiking up a strenuous mountain, you can avoid planning these activities for a period day.

There are a lot of applications for keeping track of your period. My favourite is Clue.  It’s simple, practical, with reminders and without flowers or kittens or a lot of pink around. Other options are Flo, My Calendar (in which a kitten talks to you), Ovuview or Petal, among many others.

Whatever method you use, try to always carry an emergency backup, use apps to plan your trip around your period and, above all, when it inevitably arrives, do not curse the world for being born woman!

 About the author and illustrator 

Andrea Bergareche is creative by profession and traveler by vocation. In 2012 she went for the first time alone to Mexico, to do a year of exchange of her arts career and since then she has been hooked on traveling. In 2015 he embarked on his first solo long trip as a backpacker. A trip that at first was going to last two months and ended up lasting seven and in which he went from Argentina to Colombia alone and by finger, tattooing and painting in the meantime.

Since then he has not stopped traveling. In his blog   Lápiz Nómada he   encourages women to travel alone and to do it with creativity. You can follow your next trips on   Facebook,  Instagram   and   Twitter  .  

Leave a Reply Cancel reply

You must be logged in to post a comment.

• WATCH ME SEE | A SCOTLAND TRAVEL BLOG
• Privacy Policy

• Itinerary Review
• Ready-Made Itineraries
• Bespoke Itineraries
• Planning Your Trip
• Scottish Regions
• Free Checklist
• Scotland Itineraries
• All Blog Posts
• Where to go?
• Scotland Resource Library
• Scotland Travel Journal
• Meine Schottland Bücher
• About Watch Me See
• Work with Me
• In the Press

Camping , Hiking , How to... , Walking

5 tips for hiking & wild camping on your period.

Hiking and wild camping are two of my favourite ways to experience Scotland’s nature in all its beauty and to get far away from civilisation. However, wild camping while you have your period might spoil the experience! Don’t throw in the towel, though! In this post, guest blogger and hiking expert Laura May is sharing her top tips for hiking and wild camping on your period. 

This post contains affiliate links from which I may make a commission. Find out more here . All opinions are my own.

Anyone outdoor lover who menstruates will have experience planning their overnight hiking trips or walking holidays around their natural cycles.

Wild camping without the comfort of toilet facilities and running water can be an uncomfortable experience, to begin with. The prospect of wild camping while having your period can be the last nail in that coffin, that keeps you off the trail.

But no one should stay home just because they are menstruating. I asked Laura May from Just Another Magazine to share her top tips for anyone who wants to go camping on their period. 

Read on to find out:

• How to maintain hygiene while hiking & camping on your period,
• Laura’s recommendation for reusable sanitary products,
• Some essentials for your camping packing list,
• And some myth-busting around periods and wildlife!

Here is Laura’ expert advice for camping while menstruating.

If you love hiking and wild camping but you’re a person with periods, you’ve probably tried to avoid this combination in the past.

But sometimes, it can’t be avoided. Or perhaps you just don’t want to throw the towel in (excuse the pun) on that wild camping trip or walking holiday that you’ve spent weeks planning , just because your period has decided to call in. 

Anyway, if you’ve decided to go hiking and wild camping on your period for whatever reason, then there are ways that you can make your whole experience much easier and much more enjoyable. 

Here are five top tips for hiking and wild camping on your period.

Keep clean & maintain hygiene

This is probably the hardest thing you’ll have to face when you’re wild-camping on your period: keeping clean and maintaining hygiene.

It’s not easy feeling clean while menstruating at the best of times, but staying fresh on the trail is even harder. And when you’re wild-camping you don’t have the luxury of a toilet block and warm showers to make everything better either. So what do you do?

Luckily, you’ve got a few options. If you’re wild-camping in the summer and the weather is warm, then you can always have a quick dip in a lake or wash off in a river (bonus points if you can shower in a waterfall!). Trust us, nothing is better than a refreshing wild swim after a long, sweaty day of hiking. 

If you’re camping/walking in an area without a body of water or you’re not keen on jumping in a loch to get clean (the water can be bracing, to say the least), then you have some alternatives — don’t worry!

Here are some items to add to your Scotland packing list :

Wet wipes are a must-have for hiking and camping on your period — preferably feminine wipes which will be much kinder to your sensitive areas. They’re not perfect (soap and water are better), but they’ll help you to feel fresh and keep you clean while you’re on your trip. 

It’s also a good idea to bring hand sanitiser to keep your hands clean when you’re changing products or going to the loo.

If you’re using a menstrual cup (more on those below) and you’re worried about getting your hands dirty on removal, then you can always bring some latex medical gloves — though you’ll have to have a sealable ‘bin’ bag to store them and any other waste. 

Be eco-friendly with reusable sanitary products

Trying to decide which period products you’re going to use while you’re hiking and wild camping is a dilemma and a half. 

Although you may find sanitary pads the more comfortable things to wear normally, we’d advise against wearing them while hiking; use a pad for any length of time while you’re walking and you’ll find it usually slips, chafes and is a general pain.

They’re also more difficult to store once used — digging a hole and burying them is an absolute no-no (they take hundreds of years to decompose , and can be dug up by animals), so you’ll have to have a sealed waste bag instead. The same goes for tampons, although at least they are more comfortable to use, make you feel less messy, and are a bit smaller. 

Consider using eco-friendly sanitary products instead, such as menstrual cups and period pants (we’d advise a combination). 

Check the Scottish Outdoor Access Code for more rules about litter and disposing of human waste.

You might also like: A Complete Guide to Wild Camping in Scotland

Menstrual cups

Menstrual cups are a great alternative to tampons and pads; not only are they eco-friendly (you just reuse the same one, rather than using and disposing of lots of pads), but they’ll also save on space and the need for a waste bag in your backpack. 

They’re very comfortable for when you’re hiking — if you find the right size and shape cup for you (most brands offer at least two different sizes), the only time you’ll notice it is when you’re removing or inserting it.

If you’re planning on using a menstrual cup while you’re away, it’s best to practise using it at home first; it can take a bit of time/a few goes to get used to inserting and removing it smoothly. 

The brand OrganiCup comes in plastic-free packaging. Other popular brands include DivaCup , Mooncup  or Lunette .

Period underwear

Period underwear is another amazing eco-friendly alternative to conventional period products. You wear them just like normal pants, but they’re leakproof and absorb your flow (some can hold up to 4 tampons worth).

There are loads of brands now that do period underwear (like Knix , Modibodi or Thinx ). They offer various styles (such as briefs, boyshorts, and thongs) and different absorbency levels to choose from too, so it’s just a case of finding the ones you feel most comfortable in. 

Depending on how heavy your flow is, you can wear them on their own, or double-up with a cup for double protection. 

It’s a good idea to bring at least two-three pairs of period pants for your camping trip so that you can rotate them and wear one pair while the other is drying after cleaning. 

They’re a bit harder to clean than menstrual cups when you’re wild-camping, but you can wash them with hot water and soap in a designated bowl.

The good news is that period pants are made to be quick-drying, so they should dry overnight (and if the weather is warm and breezy, all the better).

Pack these travel essentials to stay organised, prepared and stress-free

So you’ve got your period products sorted (and hopefully they’re eco-friendly too!).

Next, you need to pack a menstruation management kit, full of period travel essentials. This will help you to stay organised, prepared and stress-free during your wild camping trip, whatever your period throws at you.

I’d recommend packing the below items:

• Feminine or wet wipes — as we’ve covered before, these will help you feel fresh when you’re not able to shower or bathe properly.
• Tissues/loo roll — handy for any camping or hiking trip, let alone when you’re adventuring on your period. Ideally kept in a ziplock bag to keep dry.
• Soap — cleaning your hands with soap and water before and after changing a tampon or cup prevents infection.
• Antibacterial hand sanitiser — if you can’t wash your hands, these are the next best thing for getting rid of germs and feeling clean.
• Latex medical gloves — sounds bizarre, but if you’re working with a menstrual cup, removing it cleanly can sometimes be tricky and gloves will really help when you’re unable to wash your hands.
• A sealable ‘bin’ bag — if you need to store any used products or other waste, you really need a sealable bag for hygiene.
• A cleaning bowl — you can just rinse cups, but if you want to clean cups and period pants properly, you can wash them in hot soapy water. Just make sure you rinse thoroughly to avoid any irritation. Once you get home you can clean thoroughly and sterilise.

Wonder what else to pack? Check out my Packing List for Long-Distance Hiking

Best ways to cope with discomfort when out and about

Now that you’ve got the logistics of dealing with your period out of the way, it’s time to deal with the side effects of menstruation — namely, the cramping, discomfort and general pain of having your period.

Sometimes, it can truly feel like your uterus is about to fall out, and this is not made any better by wild-camping away from home comforts such as your own bed, a duvet to curl up under, and shops that sell Ben and Jerry’s. So how do you cope when you’re camping?

Well, first of all, painkillers need to go on your packing list. Whether it’s Paracetamol or Ibuprofen, pain relief should be part of your first aid kit anyway — so make sure you have enough packed to help with any period pains. 

Next up, bring some type of heat treatment. When applied to your abdomen, heat can reduce period pain and cramps, increasing blood flow to your contracting (cramping) muscles, and dulling the pain receptors in your skin.

A hot water bottle can be a lifesaver when you’re struggling with period pains, so why not bring it camping with you? After all, it’s easy enough to boil the kettle on your camping stove and fill it up.

If you want a hot water bottle alternative (maybe you only have a limited supply of water, or you can’t be bothered with the faff of boiling your kettle again after using it for dinner and washing up) then you can always pack some portable heat pads or heat plasters .

These are awesome — all you have to do is apply them to your stomach, where they will ‘activate’ and heat up within five minutes; providing you with heat for up to 24 hours, depending on the brand and type that you’ve bought. 

Herbal teas like chamomile and peppermint that have relaxing and anti-inflammatory properties can also help with period pains and cramping . Try sipping a hot brew in the evenings to soothe you.

Don’t believe the myths about animals & menstrual blood

There is a lot of confusion — and many myths — related to animals being attracted to menstrual blood. Bears, sharks, wolves, and lions are all rumoured to be attracted to the smell of menstrual blood.

If you’re wild-camping and hiking in a remote area (especially if you’re hiking on your own), then the idea that your period will make you more susceptible to while animal attacks, is pretty terrifying. 

Luckily, sharks, bears and lions are in pretty short supply in Scotland. (Even though there is lots of other wildlife in Scotland .)

And even if they were, your period will not attract them . This is a common fear when hiking in Canada and North America where there is a decent-sized bear population.

The same can be said for all other animals: they will not sniff out people on their periods and eat them, so you can tick this off your list of things to worry about when you’re wild camping.

Looking for a hiking trail? Check out my 20 Favourite Hikes in Scotland

Hiking and wild-camping on your period can be a bit more challenging than usual, but with some preparation and planning, it can be made much easier. Follow the five tips above, and you’ll find menstruation management on your hiking trip a breeze.

About the author Laura May is Digital Editor at  Just Another Magazine . We write about beauty, fashion, lifestyle, relationships, travel, trends and anything else that matters to you. Name throwing you off? Don’t take it too seriously – we intend to stand out from the crowd.

Pin this post for later:

Planning a trip to Scotland?

Download my FREE Trip Planning Checklist

Join my Facebook group to find inspiration for big & small adventures

Listen to my podcast Wild for Scotland for lots of travel inspiration

Use my Scotland Travel Journal to document your trip

Make trip planning easier with my Scotland Resource Library

Save time and get one of my pick-up-and-go Scotland itineraries

Beat the overwhelm and hire me to plan a bespoke itinerary for you

One thought on “ 5 Tips for Hiking & Wild Camping on your Period ”

Such handy tips that don’t get talked about enough. Thanks for writing about this!

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

Have boobs? How to use the sternum strap on your hiking backpack

W ith more and more people taking to the outdoors, outdoor gear is getting more technical by the day, making it an exciting time to be a hiker, runner or climber. So long as you’re slim, not too tall or short, and don’t have any pronounced curvy areas or unusual dimensions that is. Those make it difficult to find clothing and gear like hiking pants , base layers and waterproof jackets that fit properly, so if you fall into any of those categories, you’re basically screwed.

Last year, I spoke to Raquel Vélez who created a whole clothing company called Alpine Parrot for plus sized hikers like herself and it was totally eye opening to discover how difficult it is for nearly two-thirds of women to find clothes like ski pants that will actually stay up. Whether intended for men or women, outdoor gear, like a lot of fashion clothing, tends to be designed with a specific body type in mind, and very few of us have that actual body type.

Take boobs, for example. I own a pair, but they’re not very big. Lots of my friends own generous pairs. How do they use the sternum strap on their hiking backpack ? This occurred to me the other day when I was hiking near Loch lomond. I was using the sternum strap on my daypack as I do a lot of the time. It cuts right across the middle of my boobs, and though this doesn’t give me too much bother, it doesn’t feel all that great. What if I had big, or even medium-sized boobs, I wondered?

As soon as I got home, I fired off a couple of messages to two of my more ample-bosomed friends to get their thoughts on the matter. Gina and Kim were two of my best adventure buddies when I lived in Colorado. To be a little reductive for the purposes of getting to the point, they’re busty and they’re both avid hikers and trail runners, so I know for sure they’ve had lots of experience with various types of hiking and running backpacks .

Pretty quickly, both got back to me and my suspicions were proved correct – using the sternum strap on a backpack when you have boobs can really suck.

“I do remember when I started backpacking in my late teens my boobs would go numb,” recalls Kim. Numb boobs? That sounds terrible!

Meanwhile Gina replied that on backpacking trips, she tends to take breaks from using the sternum strap to make it tolerable.

“I only use it when the load is great enough to warrant it, and then usually in bouts of on, then off for a while because it isn't comfortable and if I’m breathing hard it feels like it constricts my chest.”

Discomfort and difficulty breathing properly on a hike doesn’t seem great, when it’s something that potentially impacts half the population. Nowadays, there are great backpacks designed specifically for women , but the problem seems to persist – I actually found a Reddit thread on this subject, where several hikers mention just not using the strap. But while the hip belt is essential for transferring the weight from your shoulders to your legs, the sternum strap is really handy in a supporting role and to keep your shoulder straps in place. It would be nice if more than half the population could have access to it. 

We quickly agree that the ideal solution would be for outdoor brands to start making sternum straps that you can move up and down to find the perfect place, and if I had to guess, some probably already have. In the meantime, however, for a quick solution that can help you on the trail today, here’s what we came up with. 

1. Don’t use it 

This seems to be the most common tactic, and of course you could take a leaf out of Gina’s book and use yours strategically.

“The times I use it most frequently are if I have a hydration pack on and I’m trail running or coming in hot on a hike descent where it serves the purpose of keeping the jangling bag on my body and keeping the shoulder straps from going down my arms.”

During the times when you’re not using the sternum strap, Kim recommends holding onto the shoulder straps with your hands to keep your pack in place and the weight off the front of your shoulders –  just don't trip. When you really need it, you might just grin and bear it, but the rest of the time, just use the hip belt, leave the sternum strap unfastened (or cut it off like one Reddit user) and tighten your shoulder straps to keep your strap in place. 

Another option is to rig up your own strap using a small carabiner or daisy chain that can hold the shoulder straps closer together but be placed exactly where you need fit for your anatomy.

2. Upgrade your pack 

Let’s say you’re going on a multi-day backpacking trip or a thru-hike . In that case, the sternum strap becomes more important as it helps to hold your heavy load closer to your body, making it easier to carry and stay balanced on rough trails. The good news here is that newer packs may be better built for people who aren’t 5’9” athletic men.

“Packs and running vests have come a long way with the sternum adjustments and I haven’t noticed anything super uncomfortable in a while,” notes Kim, who says she  went backpacking two weeks ago without any discomfort. Like me, though, she’s an adventure writer with lots of access to new and exciting gear.

When you’re shopping for a new, boob-friendly backpack, look for one where the sternum strap is actually significantly higher than your sternum, and lies just underneath your collarbones, for the least intrusive position. If you’re still hiking or running with a backpack from the 1980s, you might just be ready for an upgrade. 

3. Use a running vest 

If your foot sport of choice is trail running or you’re going ultralight on your hikes, you might fare better with a running vest rather than a backpack. These vests, also known as hydration packs , fasten comfortably over your torso with better placed straps, keeping your water, running gels , first aid kit and gloves close to your body to help you move fast and comfortably. But don’t just grab the cheapest one you can find as it might be built for the more hosepipe physique – look for a women’s-specific model, such as the Montane Women's VIA Snap 4L . 

4. Use padding 

If you’re not looking to spend money or your just love your old backpack too much to part with it, one other potential hack to try came from Gina:

“A hack I would use for a backpacking trip would be to put a seatbelt pad on it for long stretches. Something that would pad and disperse the strap pressure.”

For longer distances where you otherwise like your backpack and need to use the strap from time to time, extra padding might be your best answer.

Guidebook 'Beer Hiking Chicago' features hiking trips with nearby breweries to check out afterward

CHICAGO (WLS) -- "Beer Hiking Chicago: The Tastiest Way to Discover the Windy City" is a guidebook to hiking trips all over the Chicago area, and each trip includes a nearby brewery to check out afterward.

This book features the best one- to five-hour hikes in Chicago and its suburbs, and it includes day-trip-worthy excursions in Illinois, Michigan, Indiana and Wisconsin.

ABC7 Chicago is now streaming 24/7. Click here to watch

The authors, Jessica Sedgwick and Dan Ochwat, joined ABC7 on Tuesday night to talk about combing their loves of beer and hiking.

They talked about how their idea for the book came about and how they decided which trails to feature and which breweries to pair them with.

Related Topics

Not Alone: Teen's journey with rare disorder inspires book

Author shares infertility story with children's book

Guidebook features breweries to go to after your Chicago-area hikes

Magic of Storytelling helps deliver boxes of books in Brooklyn

Top stories.

Man dies after being shot in chest, crashing into parked cars: CPD

• 37 minutes ago

Family, friends remember high school student killed in Glenview crash

Car crashes onto north suburban golf course, prompting lockdowns

Police clear out pro-Palestinian DePaul quad encampment | LIVE

• 1 minute ago

Slovakia PM's condition stabilized but still serious, deputy says

• 40 minutes ago

US soldier detained in Russia 'admitted guilt,' state media reports

• 3 hours ago

Man attacked with baseball bat, pepper spray on North Side: CPD

• 39 minutes ago

New policy would overhaul long-criticized CPD traffic stop tactic

• International edition
• Australia edition
• Europe edition

Paris authority slated for hiking cost of Métro and bus trips during Olympics

Union says rise unwelcome for tourists and residents – but officials say holders of regular transport passes will not be affected

Paris’s public transport authority has been accused of initiating ‘a bit of a racket’ after raising the price of Métro tickets by more than 85% and doubling the cost of bus tickets during the Olympic and Paralympic Games this summer.

A single journey ticket in the Métro will rise from €2.15 to €4, while a ticket for a city bus will double from €2.50 to €5 from 20 July – six days before the Games begin – and remain until 8 September, the transport authority RATP has announced.

Sami Kennouzi, of the CGT union at public transport company RATP, responsible for bus and tram workers, said it had not been consulted about the increase and only found out when the authority announced it.

“For us this ticket price increase doesn’t correspond to our idea of a public service and for such a global event it comes across as a bit of a racket for tourists and [local] passengers,” Kennouzi said.

City officials say most regular travellers will be unaffected by the hiked tariffs as they will already have transport passes, whose price has not risen. Those that do not have a pass have been advised to buy their tickets before 20 July.

One occasional bus user, Colombe, however, told BFM TV she would walk or cycle and avoid the bus. “Already the price for a short journey is high so I won’t be taking the bus for that price. We’ll find another solution,” she said.

Valérie Pécresse, the president of the Île-de-France regional authority, had previously said the aim of the Métro ticket hike, first announced in November, ahead of bus prices rises, was to avoid congestion at stations and urged Parisians to buy passes in advance. “I know a lot of ink has flowed on this subject … the ticket has been fixed at €4 precisely so nobody buys one,” she said in March.

She said there were an estimated 4 million occasional public transport users in the region and about 430,000 had signed up for a pass allowing them to avoid the higher ticket price. “Therefore, we have two months to convince around 3,570,000 people to do so,” she added.

The authority has set up a website to help locals plan for the Games, including details of roads and public transport showing which routes and lines will be most affected.

Three central Métro stations – Champs-Élysées – Clémenceau, Concorde and Tuileries, will be closed before the Games.

During the Games, 185km of road lanes around Paris will be reserved for vehicles carrying Olympic athletes, accredited journalists and members of official delegations.

• Olympic Games
• Paralympics

Most viewed

Bruins finish road trip in familiar way: Blowing a third-period lead

SEATTLE — It is becoming a habit. On Monday, the Boston Bruins handed away a third-period lead. It was the third time it happened on the four-game road trip.

You can see why the Bruins are happy to go home.

“You go into the third period with a lead, you expect to win the game,” Brad Marchand said following the 4-3 shootout loss to the Seattle Kraken . “We have to. Coming down the stretch, going into playoff time, you’ve got to be able to win those games and close them out. We need to be better there.”

Advertisement

In the first game of the trip, the Edmonton Oilers went hard at Jeremy Swayman in the third period. The Bruins responded with a Charlie McAvoy overtime goal. Two games later against the Vancouver Canucks, the Bruins’ power play failed to turn a 2-0 game in the third into a three-goal lead.

On Monday, it was chase mode in the defensive zone early in the third period that cracked the Bruins. They showed little interest in possessing the puck, winning battles in front of Linus Ullmark or going on the attack. Their 2-1 edge, courtesy of two David Pastrnak snipes, was not going to hold.

The Bruins, it seems, are exploring every possible manner in which they can hand away third-period leads.

“Sometimes when you’re in that situation and things don’t go well, you wait for things to happen instead of making them happen,” coach Jim Montgomery said. “I think we’re waiting for things to happen. We don’t have the right attitudes to start thirds with the lead.”

Shatty to Spaghetti for 7️⃣0️⃣0️⃣ pic.twitter.com/1z1dS7uEBn — Boston Bruins (@NHLBruins) February 27, 2024

The Kraken hammered Ullmark with eight straight shots to start the third. Ullmark turned them all aside. His best stop was in the opening minute when he snatched Jaden Schwartz ’s close-range shot.

But Ullmark had no chance on Seattle’s ninth shot of the third. After Yanni Gourde won an offensive-zone faceoff against Trent Frederic, Vince Dunn wound up a shot from the left point. All Ullmark could see were bodies that his defensemen could not clear. Ullmark could not get a bead on Dunn’s shot.

The game was tied, 2-2. By then, the Kraken had a 9-0 shot advantage in the third.

“There’s good teams in this league and they’re going to make a push,” said ex-Kraken Morgan Geekie , his right cheek swollen after taking a Kevin Shattenkirk puck to the face. “But I think we’ve got a lot going for us. One of the things we can work on is putting teams away and staying on our game for 60 minutes.”

Later in the third, Geekie believed he had countered Dunn’s goal with one of his own. The No. 3 center drove to the net, entered the crease and jammed a forehand shot past Philipp Grubauer . But the Kraken challenged for goalie interference.

Referees Frederick L’Ecuyer and Brandon Blandina upheld Seattle’s challenge. According to Rule 69.3, if an attacking player initiates contact with the goalie and the netminder is inside the crease, the goal is disallowed. The video review showed Geekie’s legs striking Grubauer’s pads.

“I came in and lost my footing a little bit,” Geekie said. “There was a little bit of pressure on the back. The puck was around him, I thought. I don’t know if he was going to get it regardless of what happened. If they thought there was contact there that hampered him from making the save, that’s what they see. I’m not the one making calls. But yeah, that’s what it is.”

The Kraken pulled ahead when Oliver Bjorkstrand deflected Will Borgen ’s one-timer past Ullmark. But Pastrnak drew a tripping call on Jordan Eberle with 4:45 left in regulation.

On the power play, Pastrnak usually sets up at the left elbow for one-time looks. This time, Pastrnak shifted to his strong side. The adjustment put Pastrnak in the right spot to accept Marchand’s seam pass once Pavel Zacha ’s forecheck forced Brandon Tanev to cough up the puck. After a slight hesitation, Pastrnak ripped a shot from the top of the right circle that Grubauer could not grab.

Fans who tossed their hats believed it was Pastrnak’s third goal. After the game, off-ice officials credited Charlie Coyle with the goal for deflecting Pastrnak’s shot.

The Bruins, however, played with fire once more. Twenty-five seconds after making it a 3-3 game, Danton Heinen high-sticked Dunn in the offensive zone. The penalty kill limited Seattle to one power-play shot, a Bjorkstrand attempt that Ullmark turned back.

“Linus stood on his head tonight. He played unbelievable,” Parker Wotherspoon said. “We were just trying to get him to see shooting lanes. I thought we did a good job of that.”

After staying over in Seattle, the Bruins will stagger home Tuesday with 5 points on their road swing. In one way, it’s a satisfactory sum. In another way, their inability to finish opponents left them unhappy.

“It’s a good trip, but it definitely doesn’t feel like you got five out of eight,” Pastrnak said. “Every game was overtime if I’m not mistaken, right? So, tough one. We could have ended it. We could have gone the other way. We could have gotten the win. Unfortunately, we didn’t. Five points, it’s good for the standings. But it would be much sweeter with the win.”

(Photo of David Pastrnak celebrating his first-period goal with Jake DeBrusk: Steph Chambers / Getty Images)

Get all-access to exclusive stories.

Subscribe to The Athletic for in-depth coverage of your favorite players, teams, leagues and clubs. Try a week on us.

Fluto Shinzawa is a senior writer for The Athletic covering the Boston Bruins. He has covered the team since 2006, formerly as a staff writer for The Boston Globe. Follow Fluto on Twitter @ flutoshinzawa