How to Swim on Your Period With a Pad

According to a Knix study, pads are the favored feminine hygiene product (54.6% of respondents use pads), followed by tampons, which 32.6% of respondents use. While awareness of alternative period products is high, adoption still falters.

But there are good reasons to try the alternatives. If you’re a wearer of menstrual pads, they have some notable disadvantages:

• Environment / Waste: They are disposable products, which means they contribute to waste. Indeed, it’s estimated that a person who menstruates throws away roughly 400 pounds of packaging from pads and tampons in their lifetime. (Greater London Authority, 2018)
• Cost: Period poverty is a real thing. According to research from the University of Pennsylvania, “For many, the price of a box of pads or tampons is exorbitant. Currently, 35 states view these items as luxury goods and impose sales tax, also known as the ‘tampon tax,’ on menstrual hygiene products. Conversely, groceries and medication are considered non-negotiable necessities and are tax-exempt in most states. Period products should be, too.”
• Versatility: Pads are no doubt popular for a reason, but they do have their limitations. A big one that’s relevant to this article is that you can’t swim with a pad. Let’s take a deeper dive into that point (gah, puns!)

Pads Are *Not* Designed to Be Worn Swimming

You may prefer to use a pad to absorb menstrual blood, but they are NOT meant for use in water (pools, lakes and ocean swimming alike.) Pads are designed to absorb any liquid they come into contact with, so once they hit the water, they will become saturated quickly. This means they will become swollen and sodden, with no absorption left for blood.

If you bleed, then your blood will have nowhere to go; it will just mix with the water and become diluted. You may even notice a pink trail in the water (depending on how heavy your flow is.) 

Moreover, the adhesive part of the pad will lose its adhesion in water, so the pad may move about or even slip out. And if it’s the kind of pad with ‘wings,’ those will be visible outside your swimsuit.

Key takeaway: Using a menstrual pad in water is ineffective and messy. They’re simply the wrong product for the job.

But Doesn’t Water Pressure Stop Menstrual Blood Flow?

There is a myth out there that once you’re in water, your menstrual bleeding stops. You may have noticed a similar effect if you take a bath while on your period. But water does not stop period flow.

What actually happens is this: The water pressure may cause your flow to decrease, so if you already had a very light flow, this can make it seem like you’ve stopped bleeding altogether. However, this does not mean that you’ve stopped bleeding, and any exertion (cough, sneeze, laugh) can make it apparent that you are, indeed, still bleeding.

So you definitely need some protection while swimming on your period. With pads off the table, what can you do instead?

Don’t Let That Put You off Swimming! There Are Options!

Swimming is something you can absolutely enjoy on your period. Indeed, it’s good for you and may help relieve period symptoms, such as menstrual cramps. But you do still need protection. Here are the main options: 

Tampons

As the second most popular period product (according to Knix’s Report: Menstruation & Leaks in 2022), tampons are an obvious candidate. Because tampons are placed internally, they can be worn while swimming and have been a popular option for both pro athletes and regular folk for decades.

That said, many people dislike tampons for the following reasons:

• Comfort: Some women find tampons uncomfortable to insert and/or wear
• Waste: Similar to pads (see above)
• Cost: As disposable products, tampons can be prohibitively expensive for some
• Health concerns: Some people stop using tampons because they are concerned about toxic shock syndrome. Toxic shock syndrome (TSS) is a rare bacterial infection associated with tampon use. Other reports pose additional questions about the safety of tampon ingredients.
  

If you prefer not to use tampons or simply want to explore more sustainable options, read on! 

Leakproof Swimwear

Period swimwear is a superb option for confidence in water on your period. It can be used on its own or as a backup to other products (like tampons or menstrual cups).

Knix period-proof swimwear is made to hold menstrual fluid and prevent leaks in the water. You can depend on it to hold 3 teaspoons (or 2 tampons’ worth) of menstrual blood. Or just wear it as a backup alongside a tampon or menstrual cup while at the beach or by the pool. 

More than that: Leakproof swimwear isn’t just period-proof. It’s designed to catch all of life’s pesky leaks, including light bladder (urine) leaks.

How Does Leakproof Swimwear Work?

The layers in the gusset of the swimwear work to trap and absorb your period so it doesn’t leak in the water (or on land!) Our Swimwear features the same Patented Leakproof Technology as our Period Underwear, with an additional thin layer of waterproof material for extra protection.

The inner layers absorb the blood and trap it, so there's no leakage when you swim. When it goes in the laundry with detergent, it releases through the top layer— leaving your swimsuit fresh and clean for tomorrow's laps. Reminder: Don’t use bleach or softener, and always lay flat to dry.

It’s worth noting that no period product is completely leakproof (this includes tampons.) They all have different absorbency rates. We want you to feel completely confident, so you might start trying our period swimwear on your lighter days, or as a backup to a menstrual cup or other menstrual product, until you feel confident enough to go solo.

Does Period Swimwear Look Different From Regular Swimwear?

Period swimwear comes in a number of different styles, just like regular swimwear. You can have single-piece suits and bikini bottoms. The big difference between period swimwear and regular swimwear is how the gusset is constructed. 

While the gusset might be thicker than a regular swimsuit, never fear! It won’t look bulky from the outside. Nobody will be able to tell the difference between a period swimsuit and a regular swimsuit, and you won’t have a “wet diaper” feeling when you’re wearing one.

Alternative Period Products Like Menstrual Cups

Period / leakproof swimwear isn’t the only alternative to a tampon when it comes to swimming on your periods. There are other alternative period products, including:

• Menstrual cups, and 
• Menstrual discs

These (like tampons) can be used in conjunction with period swimwear or entirely on their own. The most popular of these two options is the menstrual cup. Let’s explore how they work.

How Menstrual Cups Work

A menstrual cup is made of silicone or latex rubber and is designed to catch and collect your blood (rather than absorb menstrual blood like a tampon.) The cup is folded and inserted into the vagina (similar to inserting a diaphragm.) It then opens to form a seal against the wall of your vagina that prevents leaks. The blood then collects in the cup.

Different brands of cups come in different shapes, so it can be worth trying a few to find the one that’s most comfortable for you. Like a tampon, you shouldn’t feel a cup once it’s inserted. Menstrual cup use can be comfortably combined with leakproof swimwear, too.

Menstrual cups are typically reusable. You remove them by pinching the base and pulling, which will release the seal. Then you empty the cup into the toilet, wash it (and your hands) carefully with soap and water, and reinsert it. At the end of your menstrual cycle, once your period has ended, it’s advisable to sterilize your cup in boiling water.

Indeed, Swimming on Your Period Is Good for You

If you’re trying to figure out the right product to use for your period, it can be overwhelming. And if you’re thinking about leaks in the water while on vacation, the stress can be compounded. But don’t let this stress you out to the point that you pass up swimming altogether.

First, trust that there truly is a solution (or combination of solutions) that will work for you. If you’re experimenting with new period products, it’s natural to ‘check’ the product more often than normal until your confidence builds (especially if your period flow is heavy.) 

You might also decide to double-up on protection. For example, many women use a tampon at first with period swimwear. You could also test out combining a menstrual cup with period swimwear.

Once you figure out the solution(s) that works for you, you’ll soon relax and enjoy your pool party or time on the beach, which is the whole point in the first place. And indeed, time swimming (like any other exercise) during your period has a myriad of benefits:

Swimming Will Lift Your Mood

The body releases endorphins when you exercise (this is why people get addicted to the high they get from working out). But it doesn’t have to be running a marathon or gritting your teeth through an epic training session. You will benefit even from gentle exercise. So if you’re suffering from PMS symptoms, exercise may help. A gentle exercise like swimming that supports the body can help you feel like your normal self again.

Exercise, Like Swimming, Reduces Pain, Like Period Cramps

Those endorphins that lift your mood? They also act as natural painkillers. So, if you’re experiencing menstrual cramps or lower back pain as a result of your period, exercise can relieve cramps and provide some pain relief for these symptoms. According to the Office on Women’s Health, “Researchers have found that some women have fewer painful period cramps during menstruation if they exercise regularly.”

Exercise Reduces Fatigue

Because of changing estrogen levels before that time of the month, it’s not uncommon to feel exhausted. Although exercise burns energy, it also boosts energy levels. So if you’re feeling tired and blue, some exercise can perk up your energy and make you feel less groggy and worn out.

Let’s Clear up Some Other Misconceptions About Swimming on Your Period

If you’ve made it this far, you must have some serious doubts. We took a look at popular internet searches and found lots of questions about the following. So let’s address these concerns too:

Myth #1: Swimming on Your Period Is Unhygienic

This question has two sides (tl;dr the answer is NO)

1. Is it Unsanitary for You?

Periods were often historically portrayed as ‘unclean’ and some of that stigma sadly still hangs around. You are not dirty because you’re menstruating. You also don’t need to be isolated from others. 

The only health caution we would advise when swimming in the water is this: if you use a period product (tampons, in particular) be sure to change it once you’re done. Tampons, in particular, can absorb some water in addition to blood, and it is possible there’ll be bacteria in that water. So, it’s best not to leave them in longer than you have to.

Similarly, if you wear leakproof swimwear, be sure to rinse it well after every swim, just as you would regular swimwear, 

2. Is it Unsanitary for Other People in the Water?

Swimming pools have all kinds of chemicals or salts in them to keep the water safe to swim (we all know about pee). If you bleed in the water, even a little bit (whether it’s period blood or a cut), those chemicals or salts will prevent the transmission of bloodborne illnesses and will keep the water safe for other swimmers.

If you’re in the ocean, remember that it’s a vast body of (salt) water with so many things floating around out there. The least of your worries is a little bit of period blood. Seriously, don’t sweat this one.

Myth #2: You Need to Worry About a Bloody Trail

Should you worry about leaving a blood trail in the water if your period products fail? It’s hard to make guarantees here: 50% of us have experienced a period product failing at some point. This is especially common at night.

The big difference is that at night you may have exceeded your product’s absorbency limit. So as long as you choose the right absorbency level for your flow and don’t push those limits, you should be just fine. If you do have a very heavy menstrual flow, you may opt to use another menstrual product (e.g., a tampon or menstrual cup) for additional protection while you swim.

It is worth noting that the water pressure may lighten your blood flow, so even if you do leak a little, it will be quickly diluted in the water. You’re unlikely to leave the gruesome blood trail that you’re probably picturing in your head.

Myth #3: You’ll Attract Sharks

Okay, first and foremost, if you’re swimming in shark-infested waters, you have more things to worry about than your period…maybe consider relocating to safer waters!!

Seriously though, sharks can, of course, smell blood. They can smell the blood whether it’s from a papercut or a period. They can also smell sweat, mucus, urine and more. The good news is: they don’t really want to eat us. Jaws is a great movie, a classic, but don’t use it as your go-to guide on typical shark behavior. 

Shop Knix Period Swimwear here.

Written by Jane Flanagan — Updated on March 5, 2023.

We hope you found this post informative — but remember: we’re not doctors and this post is not medical advice! While all posts are fact-checked and well researched, we always recommend you chat with your doctor about any questions or concerns you might have regarding a medical condition. We’re here to support and educate, but never with the aim of disregarding professional medical advice you’ve been given. Phew, now that that’s out of the way, you can go on living unapologetically free.