Hiking on Your Period: Tips, Tricks, and Trail Wisdom

If you spend enough time in the mountains, it’s bound to happen sooner or later: your period shows up right in the middle of a hike. Maybe it’s day one of a weeklong trek, or maybe it’s a surprise on a casual Saturday trail. Either way, the outdoors doesn’t press pause for your cycle—and that’s okay. With a little planning and some trail-tested strategies, you can still enjoy your time outside, no matter what your uterus is up to.

Know Your Flow

The first step to hiking comfortably on your period is simply knowing your own cycle. If you tend to be regular, you can plan ahead and pack accordingly. If your cycle is unpredictable, it’s smart to always keep a “just in case” kit in your pack: a couple of pads or tampons, a small pack of wipes, and a ziplock or dry bag to pack things out.

Choosing Period Gear for the Trail

There’s no one-size-fits-all answer here—it’s about what feels best for you.

• Tampons & Pads: Reliable, easy to use, but you’ll need to carry out the waste.

• Menstrual Cups: Great for longer hikes because they’re reusable and lightweight. Just remember to empty them in a proper cat hole, at least 200 feet away from water.

• Period Underwear: Comfortable and low-fuss for lighter days, though they take longer to dry if you’re on a multi-day trip.

Leave No Trace (Even on Your Period)

One of the most important principles is to minimise your impact. Used products should be packed out in a sealed bag. Some hikers use an opaque dry sack or wrap waste bags in duct tape so they’re discreet and smell-proof. It might not feel glamorous, but it’s part of being a responsible outdoorswoman.

Hygiene Matters

You don’t need a shower to feel fresh on the trail. A small stash of unscented wipes or a squeeze bottle with water and biodegradable soap can make a huge difference. Hand sanitiser is non-negotiable—always sanitise before and after handling any menstrual products.

Managing Discomfort

Cramps, bloating, and fatigue don’t exactly pair well with steep switchbacks. If you struggle with period pain, pack lightweight remedies like ibuprofen, a reusable heat pack, or herbal teas that soothe cramps. Stretching during breaks or adjusting your pace can also help keep discomfort manageable.

Mind Over Mountain

Periods can feel like an extra challenge, but they don’t have to derail your adventure.

Remember—you’re not alone. Women have always been out in the backcountry while on their cycles. With the right prep, you can climb, hike, and summit just as strong as any other day of the month.

Final Thoughts

Your period is a part of life, not a barrier to adventure. The more you prepare, the less it becomes a distraction. So pack your trail kit, listen to your body, and hit the mountains with confidence.

After all, mountain girls don’t stop for cycles—we just keep hiking. 🌲✨