What to Know About Swimming During Your Period
Swimming is a refreshing and enjoyable form of exercise, but many menstruating women find themselves questioning whether it’s safe or appropriate to swim during their period. Myths, social stigma, and practical concerns often lead to unnecessary anxiety or missed opportunities for fun and fitness.
The good news? Swimming during your period is not only safe—it can also help relieve menstrual cramps and boost your mood. This article debunks common myths, offers practical tips, and explains everything you need to know to feel confident in the water during your period.
Is It Safe to Swim During Your Period?
Yes, it is completely safe. There is no medical reason to avoid swimming while menstruating. Water does not interfere with your menstrual cycle, nor does it pose any increased health risk. In fact, light exercise like swimming may help alleviate period cramps, bloating, and fatigue.
Some women worry about hygiene or infections, but with the right menstrual products and personal care, you can swim safely and hygienically during your period.
Common Myths About Swimming on Your Period
Myth 1: You’ll bleed into the pool
While it’s a common concern, water pressure usually slows or temporarily stops menstrual flow while you’re submerged. Using a tampon or menstrual cup provides extra assurance that no blood will leak into the water.
Myth 2: Swimming in cold water makes periods heavier
Cold water has no effect on menstrual flow. Your period is regulated by hormones, not temperature. This myth likely stems from cultural taboos rather than science.
Myth 3: Chlorinated water causes infections during periods
Chlorinated pool water is treated to prevent infections. As long as you maintain personal hygiene and change your tampon or cup promptly after swimming, the risk of infection remains very low.
Myth 4: It’s unhygienic or shameful to swim on your period
This stigma is outdated. Periods are natural, and swimming is a healthy activity. With proper protection, you can swim confidently without any issue.
Best Menstrual Products for Swimming
1. Tampons
One of the most popular options, tampons are inserted inside the vagina and absorb menstrual blood before it exits the body. They are safe to use in water and allow for easy movement. Always insert a fresh tampon before swimming and change it immediately after.
2. Menstrual Cups
Menstrual cups are reusable silicone or rubber cups that sit inside the vaginal canal and collect blood. They are excellent for swimming, offering long-lasting protection without the risk of leakage. Cups can be worn for up to 8–12 hours depending on flow.
3. Period-Proof Swimwear
Some brands now offer swimwear with built-in absorbent layers designed for light flow or backup protection. These are best for spotting or as a supplement to a tampon or cup, rather than sole protection during heavy flow days.
4. Avoid Pads or Liners
Sanitary pads and panty liners are not suitable for swimming. They absorb water quickly and lose effectiveness, potentially leading to leakage and discomfort.
Tips for Swimming Comfortably During Your Period
- Use a fresh tampon or menstrual cup before entering the pool or ocean.
- Wear a dark-coloured swimsuit if you’re worried about accidental leakage.
- Bring a change of clothes and products to replace your tampon or cup after swimming.
- Stay hydrated—swimming is still a workout, and staying hydrated helps ease cramps and fatigue.
- Shower before and after swimming to maintain hygiene and prevent skin irritation.
- Listen to your body. If you’re experiencing fatigue or severe cramps, opt for light swimming or rest instead.
Benefits of Swimming While on Your Period
- Relieves menstrual cramps by increasing blood circulation and releasing endorphins
- Improves mood and helps combat irritability or PMS symptoms
- Reduces bloating by promoting gentle movement and core engagement
- Boosts energy levels and decreases menstrual fatigue
Handling Cramps and Discomfort in the Water
Some women worry that cramps will worsen with physical activity. However, swimming is a low-impact exercise that actually relaxes abdominal muscles and helps relieve pain. If you do experience cramps, consider:
- Taking a mild pain reliever like ibuprofen before swimming
- Stretching before and after swimming
- Using a warm compress or taking a warm shower afterwards to relax muscles
What If You Leak in the Pool?
While it’s unlikely, leakage can happen. If you notice spotting in your swimsuit or feel discomfort:
- Head to the restroom and check your product
- Change into a fresh tampon or cup
- Rinse off and put on dry clothing if needed
Accidents are nothing to be ashamed of—they’re a normal part of menstruation and easily managed with preparedness and calm.
Swimming in the Ocean vs. Swimming Pools During Periods
Ocean: The vastness of ocean water dilutes any potential leaks. Saltwater is also naturally cleansing. Just be aware of strong currents and bring extra supplies, as facilities may be limited.
Pools: Chlorine sanitises the water and protects swimmers. Pools also typically offer restrooms for easy changing, making them convenient for period swimmers.
What Age Can You Start Swimming on Your Period?
Teenagers often face anxiety about swimming during their first few periods. It’s completely safe for girls to swim while menstruating using tampons or menstrual cups. Teens may benefit from beginner-friendly options like compact tampons or talking to a trusted adult about comfort and hygiene tips.
Talking to Your Child About Periods and Swimming
Parents should encourage open, shame-free conversations about menstruation. Remind young girls that:
- It’s natural and healthy to swim on your period
- There are safe, discreet products available
- Every woman’s body is different—and that’s okay
Normalising period talk helps young women feel confident and empowered in their choices.
Internal Links for Further Reading
- Why Menstrual Leave is Important
- How to Use a Menstrual Sponge
- Understanding Vaginal Discharge
- Explore More Period and Reproductive Health Topics
FAQs About Swimming During Periods
Can I swim without using a tampon or menstrual cup?
It’s not recommended. Pads do not work in water, and going without protection may lead to leaks.
Will swimming worsen my period cramps?
No. In fact, swimming can ease cramps and improve mood thanks to endorphin release.
Can sharks smell menstrual blood?
This is a myth. There’s no scientific evidence that menstruating swimmers are at greater risk in the ocean.
Is it hygienic to swim during my period?
Yes. With proper menstrual products and hygiene, swimming is completely safe and clean.
What if I start my period while I’m already in the pool?
Leave the water, head to the restroom, and insert a tampon or menstrual cup. Keep a spare kit handy for emergencies.