How to Manage Your Period When Hiking

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How to Manage Your Period When Hiking

By Hilary Pullen

Published on August 22, 2025 13 min read

More Women Than Ever Before Are Getting Into Hiking

So with that in mind, let’s talk about something practical that’s often overlooked: managing your period while hiking or adventuring in the outdoors.

We share loads of advice on Get Outside to help you feel confident and safe in the hills and mountains of the UK. But research shows that for many women, going to the toilet and especially managing their period on a long hike can be a real barrier to getting ouside.

I’m writing this from a combination of my own experience as a 47 year old female hiker and I’ll also share some links to articles and research that you’ll find interesting or useful to help answer any questions you have about the reality of dealing with your period on a hike. As well as a list of recommended places to buy period products for hiking.

If you are a man reading this I hope the level of detail gives you an insight into what women have to think about when planning outdoor adventures around their period. Be considerate of girls and women in your lives if they don’t want to come on an adventure and please read and share this post to help bust the taboo of talking about our menstrual cycles.

“But my periods are way too heavy to consider going hiking!”

First of all I think it’s important that we talk about how you feel about your own period. If your period regularly gets in the way of you enjoying yourself then it may be time to chat with a health professional.

Your period shouldn’t leave you housebound and in agony, that’s not how most women experience their monthly period. Yes they can be very painful and yes they’re bloody annoying but they shouldn’t be agonising. Many women don’t realise what they’re experiencing isn’t normal and could be a treatable medical condition. If you’ve already seen a health professional and it didn’t help read Naga Munchetty’s harrowing story – you may need to seek a second opinion.

With modern day period products now better than ever your period shouldn’t control your diary and it shouldn’t stop you hiking. That said, you should never feel pressurised to do anything you’re not comfortable with and it’s ok to say “no thanks I’d rather stay home in my pj’s than hike up a mountain today thanks”.

The aim of this article is to help with the practicalities of being a girl, woman or trans person who wants to go hiking whenever they feel like it, whether on their period or not.

OS Champion Lucy Coppack

It’s not something to be ashamed off. Having a period means you’re healthy and your body is working correctly. Everyone has the right to be outdoors all the time.

@lucy.does.trigs

Understand Your Hormones!

A woman’s 4 week average cycle means our hormones fluctuate giving us waves of energy, impacting our metabolism and affecting our mood in different ways. It’s useful to properly understand your own cycle and work out when good times and not-so-good times are for planning in our adventures. (How Your Menstrual Cycle Affects Your Behaviour)

In general the first few weeks of your cycle will be your higher energy times. If you have a period tracker (look in the health app on your phone, most are inbuilt) you could use this to pick the best dates for planning in big adventures. Especially hikes where you’ll be out all day or overnight in the mountains or on the moors away from any public loos.

The recent surge in investment in women’s football and rugby is massively impacting research into how teams can optimise their players performances. Hormone levels are tracked on a weekly basis. They’re no longer treating their female players as ‘little versions of men’. Instead they’re having to create entirely new data sets to work on nutrition, recovery, injury prevention and performance that works in tune with women.

Reclaiming the Outdoors: Periods Shouldn’t Hold Us Back

Women are not the same as men and whilst that means we have different needs it doesn’t mean we should miss out on all the fun. For most women it’s more the practicality of dealing with their period without washing facilities or privacy that puts them off. We’ll tackle that after we look at some of the period products available.

In recent years, the world of period products has undergone a quiet revolution. Innovative solutions like menstrual cups and period pants have transformed how people manage their periods, making it easier, more comfortable, and more sustainable.

One of the most powerful shifts is the rise of period pants, which offer freedom and confidence without compromise. It’s shocking that 78% of teenage girls avoid sport during their period a trend that sadly continues into adulthood.

(and don’t worry if you’re in the 40-60 bracket we’ll get onto the unexpected delights of peri and menopausal hiking in another article coming soon!)

Period Products For Hiking – Choosing What’s Right For You

Type of Product | How It Works When Your Hiking | How Long It Works For | The Cons
Pads | Absorbs blood externally; adhesive backing sticks to underwear. On heavy flow days you can use a pad as a back up option in tandem with tampons or a cup so you’re not having to change too often. | 2–6 hours (depending entirely on flow) | Wearing a pad when hiking can get quite uncomfortable, especially when you get hot and sweaty. (single use)
Tampons | Inserted into the vagina to absorb flow internally. These are really super absorbent tampons available now (like Lil-Lets and Tampax Ultra’s) and paired with a back up for security against leaks they can be a great option. If you can try using ones without an applicator so you can easily have them in your pockets for emergencies. | 4–8 hours | They can leak – you need to know how long they usually last for your heaviest flow. If you find them uncomfortable it probably means you’re not inserting them far enough up. (single use)
Menstrual Cups | Silicone or rubber cup inserted to collect flow; emptied and rinsed. | Up to 12 hours | You need to practice with these. You will also need to dig a hole to dispose of the blood if you have to change them. They should be sterilised before use so you may need to bring multiple cups if camping or on a long hike. (washable)
Menstrual Discs | Flexible disc placed at the vaginal fornix to collect flow. | Up to 12 hours | As above, practice to see if the disc is right for you and you can easily change it while squatting. (washable)
Period Pants | Absorbent multi-layered underwear that can be worn alone or with other products. These are great for hiking! It’s a good idea to do a full test before you rely on a pair of period pants. I think teaming a pair of these with tampons can be the best solution for comfort and security. For most 7-8hr hike one pair should be enough – but take some back up just in case! | 4–8 hours (some up to 12 hours) | The downside of pants like these is having to completely remove your shorts or trousers and probably your hiking boots too, if you need to change them. You can buy detachable period pants which solve the issue but they are not as widely available. (washable)

What’s the best leak proof solution when you have your period on a hike?

For an absolute bomb proof belts-and-braces approach if you have a really heavy flow you can combine period pants with a high absorbency tampon or cup. This way there’s almost zero chance of you ending up with a leak which is what most of us have nightmares about. Test out different period pants as some are designed for extremely heavy flows that absorb as much as 12 regular tampons and even used for post partum bleeding (although really, you don’t need to go on a mountain hike straight after you give birth!)

Period pants are brilliant for absorbing blood, however having a tampon combo too can mean you could wear a smaller pair that act as a back up (you can even get thong versions which will be less sweaty!) and adapt the set up depending on your flow. It’s all about having piece of mind and practicing with different combinations.

OS Champion Natasha Sones swears by period pants

When I’m doing any outdoor activity, which is walking but also water-based activities for me, and I’m on my period I swear by period pants. They are easy to use, sustainable and I don’t have the worry of taking lots of products with me or disposing of them. I have several pairs and I just change them every day. I even have period swimwear. They are so handy and convenient.
@natashastarseeker

OS Champion Lucy Coppack highly recommends menstrual cups

I use menstural cups or period pants when getting outdoors, this means that I don’t need to carry any used sanitary products like tampons or pads. It’s also cleaner to sort out. If I’m using a cup I always make sure I have hand sanitizer and extra water to clean my hands and cup when on the hill. I make sure I can see to my needs either on the hill or in a hidden area. @lucy.does.trigs

OS Champion Sam Taylor-Frost thinks period pants are great for hiking

I have found period pants to be a great solution while hiking. They can cope with the same amount of several tampons, taking away the need to find a loo somewhere to change them. @plantbasedsamt

What to Carry in Your Bag for Hiking on Your Period

Even if you’re not currently on your period, it’s a great idea to carry a small emergency kit. You never know when it might come in handy for you or for someone else.

Here’s what to pack:

A disposal bag
A dog poo bag or zip-lock bag works well for storing used tampons, pads, toilet paper, wet wipes, or period pants.

A sealable container
Pop your disposal bag into a sturdy plastic container so it doesn’t get squashed or punctured in your rucksack.

Spare underwear and bottoms
A fresh pair of pants and leggings or shorts can be a lifesaver if you have a leak or just want to feel more comfortable.

Pain relief
Anti-inflammatory tablets like ibuprofen are great for easing cramps and general discomfort.

Self-adhesive heat pads
These are brilliant for soothing backache or tummy cramps while you walk

Wet wipes or a cleaning system
Essential for cleaning your hands after changing products. Choose biodegradable ones if possible.

Extra water
Handy for rinsing your hands or menstrual cup if needed.

Hand sanitiser
Use before and after inserting tampons or cups to keep things hygienic.

A small towel
A microfibre towel or a cut-down square from a larger one is useful for drying hands or cleaning up.

A separate dry bag
Keep all your period products together in a small dry bag so they stay clean and easy to find, even if the weather turns.

Leave No Trace of Your Period Behind

No one wants to come across a used tampon or a surprise poo on a walk in the hills. It’s unpleasant, bad for the environment, and harmful to wildlife. Animals can sniff out used products, and things like strings, plastics, and synthetic fibres can be dangerous if ingested.

Take everything home with you. That includes used period products, poos and toilet paper. Yes, all of it. Mountaineering Scotland has some good advice on burying waste – but you shouldn’t bury tampons or pads as they don’t decompose the same.

Bring a disposal bag or container – Something sealable and discreet that you can tuck away in your rucksack until you reach a proper loo.

Get organised – Have your clean products and disposal bag ready before you start. If it’s windy, keep things secure so nothing blows away.

Minimise mess – Try to catch everything as it comes out. If there’s a bit of blood on the ground, cover it with natural materials or rinse it away with water.

Using a menstrual cup? – Empty it into a hole about 6 inches deep (same as you would for a wild poo). No trowel? Use a container and pour it down the toilet when you get back.

Mind your distance – Always do your business at least 100 metres away from any water source to protect the environment and others downstream.

It might sound like a bit of a faff, but with a little planning, it’s easy—and it helps keep our wild spaces clean, safe, and welcoming for everyone.

How to Find a Good Spot for Changing Your Period Products on a Hike

Look for privacy
Trees, large rocks, long grass, dips in the ground, or even walls can offer a bit of cover. As you get more experienced, you’ll start spotting good spots more easily.

Take the opportunity when it comes
If you find a decent place, use it even if it’s just for a quick pee or to check your period products. Feeling confident and leak-free makes the walk much more enjoyable.

Stay safe
Don’t risk climbing down steep slopes or venturing into dodgy areas just for privacy. Wait until you find a safe, comfortable spot.

Use a lookout if needed
A friend can stand guard or hold up a jacket or poncho to give you a bit of cover in a ‘nothing to see here’ kind of way!

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Top Tips for Changing Your Period Products Outdoors

Managing your period in the great outdoors might sound daunting, but with a bit of prep and the right mindset, it’s totally doable. Here’s how to make it as smooth and stress-free as possible:

Know your timings
Check how long your hike is likely to take and then add a few hours just in case. Look up whether there are loos at the start or end of the walk; it can make a big difference to your planning. Think about how often you might need to change and make sure you have enough room in your backpack for these extras.

Plan your route wisely
Before you head out, check your route using OS Maps – our topographic and satellite layers are great for spotting trees, boulders, or dips in the land that could offer a bit of privacy. Watching YouTube videos of the walk can also help you get a feel for the terrain and how busy the path might be.

How long can you squat for?
Changing period products will take longer than just a quick wild pee. If you don’t have thighs of steel, find somewhere with something you can hold onto/lean on while you’re squatting to steady yourself and help you back up. You may want to do some squat training so you don’t need a hand to steady yourself, strong quads are great for hiking anyway!

Practice makes perfect
If you’ve never changed a tampon or a menstrual cup outdoors, do a ‘dry run’ at home. Squat on your bathroom floor like you would have to outdoors, with your trousers down and imagine doing it in wind or rain. Try it in your hiking gear to see what works best.

Keep everything to hand
Put your clean products and disposal bag in a large coat pocket or a small dry-bag while you head off to your private spot. You don’t want to be rummaging around your rucksack mid-squat while your tampon wrapper takes off across the moor.

Check the wind and ground
Choose a spot that’s sheltered from the wind and has soft ground—especially if you’re also having a wee. Hard or rocky surfaces can cause splashback (not ideal).

Clean your hands properly
Wet wipes are handy, and a small bottle of hand sanitiser is great for before and after.

Sort your waste responsibly
Wrap used items in toilet paper and pop them into a double-bag or your dedicated waste container. It’s easy, discreet, and keeps the countryside clean.

Can being on the contraceptive pill stop your periods

Yes you can stop your periods with birth control. You’re advised to take a break each month to have a ‘bleed’ but medical research suggests this isn’t actually necessary. Seek medical advice as all pills are different and they have side effects which may be worse than just dealing with your period.

Your local chemist can prescribe pills on a short term basis to delay your period.

For some women the pill isn’t an option, it can change your cycle and your mood, cause depression, lack of motivation and weight gain along with many other other side effects. Many women prefer not to be in a medically induced state of fake pregnancy/menopause that may impact their general and future health.

Just remember periods can come as a surprise so even if you have taken methods to avoid a period on your big adventure it’s worth carrying emergency supplies – even if just for piece of mind.

Exercise Can Help Ease Period Pain

It might feel counterintuitive, but moving your body during your period can actually help relieve discomfort. Scientific studies show that regular exercise improves blood flow, reduces inflammation, and eases pressure on the pelvic area. Women who stay active tend to experience fewer cramps and less intense symptoms overall. Activities like hiking can also boost your mood thanks to the release of endorphins, your body’s natural painkillers.

With the right products, honest conversations, and visible role models like the Lionesses proudly normalising active, healthy women at every stage of life, we’re rewriting that narrative. The goal? To empower every girl and woman to move, hike, play, and thrive on any day of the month.

OS Champion Lucy Coppack talks about her experience suffering with endometriosis

This is a topic I’m particularly passionate about. Suffering from Endometriosis it makes my periods particularly in unpredictable and a lot worse than a normal period.

Ironically getting active and moving massively helps the strain and pain whilst on my period.

Having suffered with this condition for a few years I’ve made it my priority to get out during my period even if I’m in pain.

I use menstural cups or period pants when getting outdoors, this means that I don’t need to carry any used sanitary products like tampons or pads. It’s also cleaner to sort out.

If I’m using a cup I always make sure I have hand sanitizer and extra water to clean my hands and cup when on the hill. I make sure I can see to my needs either on the hill or in a hidden area. I also quite openly tell whoever I’m with what I’m dealing with so they are aware a few extra breaks or a slower pace might be needed.

I have unfortunately dealt with some Mountain Leaders/ Instructors in my time who believe women shouldn’t be hiking on their periods and this is the taboo I want to break.

As a trainee mountain leader I am making it my aim for women to come and openly talk to me about what they are facing and making sure whenever I am on a hike with them they feel comfortable with what we are taking on and always carry extra sanitary products in case of the surprise period as I so often struggle with.

It’s not something to be ashamed off. Having a period means your healthy and it’s your body working correctly. Everyone has the right to be outdoors all the time and we need to support each other.

@lucy.does.trigs

How can mountain leaders better help women & girls in their groups?

OS Champion & Lowland Leader Beth Craigen feels passionately about this subject

Top tips for leaders – Where possible, plan your walks from venues/ car parks with toilets so people can start off the walk comfortable. Also, research what places along your routes there may be toilets – public toilets, friendly pubs/ cafes, leisure centres etc. More relevant maybe in Lowland terrain but something many male leaders forget in my experience.

Its important as leaders to remember what it feels like to be new to the outdoors and nervous about having a wild wee. Everyone has to start somewhere so remember to be supportive and encouraging and normalise these types of conversations.

More education for male leaders is needed. Most of the CPD activities around this type of discussion are part of ‘Women in Mountain Training’ sessions and the focus is solely on menopause/ periods etc which doesn’t encourage men to be a part of the activity. Labelling up this type of content differently may help to get more involved. Maybe including it with other ‘making people welcome’ type content? We need ALL leaders to be better at supporting women and girls in the outdoors, it shouldn’t fall to just the female leaders who are already underrepresented in terms of numbers in the industry. All outdoor leaders should have good knowledge of women’s needs and be comfortable talking about it and supporting their whole group to access the outdoors.

@bethskeptsecrets

Further Reading: Hiking on Your Period (UK Resources)

Here are some helpful articles and guides from UK-based sources that offer practical advice, personal stories, and product recommendations for managing your period while hiking:

UK Advice & Guides for Managing Periods Outdoors

British Mountaineering Council – OutdoorHer: Managing Your Period in the Outdoors
A comprehensive guide covering hygiene, privacy, product options (including menstrual cups and period pants), and Leave No Trace principles.

Navigation with Harriet – How to Deal with Your Periods Outdoors
Practical advice from a UK expedition leader, with tips on finding privacy, cleaning hands, and packing out waste responsibly.

Reddit UK Hiking Forum – A Question for Period-Having People
A community thread with real-life advice and shared experiences from UK hikers managing their periods outdoors.

Camping on Your Period
A guide to stress free camping when on your period

DofE On Your Period
3 Ambassadors for the DofE share their tips

Personalise Christmas at Ordnance Survey
Custom Made Maps

Personal Stories

Watch Me See – 5 Tips for Hiking & Wild Camping on Your Period

Guest blogger Laura May shares her experience hiking and camping in Scotland, with tips on hygiene, reusable products, and myth-busting.

A Guide to Managing Your Period While Adventuring

Dani Redd talks to three women about how they manage – and even embrace – their periods while on adventures…

UK Period Product Recommendations

The Period Lady – Reusable Menstrual Products Specialist
A UK-based shop offering menstrual cups, discs, reusable pads, and period swimwear. Great for finding tailored solutions for outdoor use.

Superdrug – Menstrual Care Products
Highstreet store that offers a wide range of tampons, pads, and menstrual cups including eco-friendly options like Organyc and Flo.
Detachable Period Pants
Cheeky – Award winning reusable wipes and period products since 2008 – they sell a pair of detachable period pants ideal for hiking.
Quick Change Period Pants
Modi Bodi sell a huge range of period pants including these quick change ‘adaptive’ pants ideal for hiking

WUKA – Period Pants for Hiking and Active Days
Award-winning, leak-proof, reusable period underwear made from sustainable materials. Available in styles for light to super-heavy flow – we love the ethos of this brand.

LU Innovations – Menstrual Cup Kits for Adventurers
Designed specifically for outdoor use, LU offers menstrual cup kits with hygienic storage, cleaning tablets, and beginner-friendly features.

Cura-Heat Period Pain Adhesive Patch

Do you have a recommendation for an amazing period product you’d like to write a review on or do you have a story about an adventure where your period didn’t (or did?) hold you back – let us know

Got an inspiring story to share?

We’d love to hear more about your adventures. Share your stories on our social channels using #ordnancesurvey #getoutside or get in touch to write for us!

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By Hilary Pullen

Meet Hilary, Editor of Get Outside – the Ordnance Survey Blog. Hilary is based in North Wales and loves hiking with her dogs in the mountains of Eryri and Bryniau Clwyd, you can find her on Instagram @nearlyuphill and read her guides to walking in North Wales on her blog. Drop her an email hilary.pullen@os.uk if you are interested in posting an article on Get Outside.