How to Swim While on Your Period?

That time of the month and you want to go swimming… Whether you swim for sport, leisure, or you’re just hanging poolside, your period shouldn’t stop you from enjoying time in, or by, the water.

But for many of us, that’s easier said than done. Some of us feel uncomfortable and bloated during our periods—the last thing we’d feel comfortable in is a swimsuit. Some of us worry about leaks and think being in the water could have disastrous consequences.

Let’s debunk all those myths and fears. Your period shouldn’t keep you out of the water. Period.

Periods Shouldn’t Keep You Out of the Water—Here’s What to Do

The key to feeling confident swimming while on your period is to have protection that you trust and that is sufficient to absorb your flow.

If you’re one of the majority of women who use pads, it’s time to try a different product. Unfortunately, pads are not designed for use in water. They will simply absorb the pool or seawater and mix with your blood. You will feel messy and sodden, and could even leave a pink trail in the water. 

So you need a better product. Good news: You have options. There are new reusable products and very established disposable products to try. Once you get used to them, you’ll feel confident and protected in the pool or ocean.

Dive in and Discover Period Swimwear 

Period swimwear (also known as leakproof swimwear or period-proof swimwear) is a relatively new offering. Basically, it leverages the same technology as period underwear with some added secret protection to make it work in water.

The best part? Just like period underwear, period swimwear looks just like regular swimwear and comes in a variety of styles, from bikini bottoms to one-pieces. You’ll even have a choice of color!

So how does period swimwear work? The layers in the gusset of the bathing suit works to trap and absorb your period so it doesn't leak in the water (or on land!) Our Swimwear features the same 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 swim fresh and clean for tomorrow's laps.

Knix Leakproof Swimwear has a super discreet absorbent pad in the gusset liner.

Alternatively: Use a Tampon, Sponge, or Cup While Swimming

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 pro athletes and regular folk for decades. 

While a tampon certainly helps absorb menstrual blood, 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! 

Menstrual Cup

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. The blood then collects in the cup. Like a tampon, you shouldn’t feel a cup once it’s inserted. 

Menstrual cups are typically reusable. You empty the cup into the toilet, wash it (and your hands) carefully with soap and water, and reinsert it.

…Or Use Those Products With Period Swimwear

The most important thing is that you feel confident in the water and can relax and enjoy yourself. To help you feel confident you may choose to use more than one of these products for maximum assurance.

Good news: You can use period swimwear on its own or as backup to a tampon or menstrual cup. You may find this approach soothes any anxiety you have about leaks, especially on your heavier flow days.

Benefits of Swimming on Your Period

The reasons to overcome any nervousness about swimming on your period are not just based in FOMO. It’s also because exercising during your period can help relieve symptoms of periods, including cramps, fatigue, and pain.

Exercise Lifts Your Mood & Lessens PMS Symptoms

During exercise, the body releases endorphins - aka happy brain chemicals (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 like swimming. So if you’re suffering from PMS symptoms, exercise may help ensure you feel fewer PMS symptoms.

Swimming Can Relieve Period Cramps (Menstrual Cramps)

Those endorphins that lift your mood? They also act as natural painkillers. So, if you’re experiencing menstrual cramps or lower back pain due to your period, exercise can 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 at certain points in your menstrual cycle. 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.

Common Misconceptions About Swimming During Your Period

Misconception: Water Pressure Stops the Flow of Menstrual Blood

While the pressure from the water can decrease your flow, you do not stop bleeding when you are in the water. And if you laugh, cough or sneeze, you may force out more blood. So you absolutely do need some period protection if you’re swimming on your period.

Misconception: You Can’t Go Swimming Without a Tampon

As illustrated, there are alternatives to tampons that can be used while swimming. While pads are not a good option, period swimwear and menstrual cups are good options.

Misconception: Everyone Will Know You Have Your Period

Tampons and menstrual cups are not visible outside your body (just make sure the string from your tampon is tucked inside your swimsuit.) And if you choose period swimwear, it is not distinguishable from regular swimwear to the naked eye. So there’s no reason anybody has to know you’re on your period.

Misconception: You Will Leave a Bloody Trail in the Water

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, and even if you do leak a little it will be quickly diluted in the water, so you’re unlikely to leave the gruesome blood trail that you’re probably picturing in your head.

Misconception: You Will Get Eaten by Sharks Because of Your Period Blood

Sounds like somebody has been watching too much Shark Week? Seriously though, sharks can of course smell blood. They can smell the blood from a papercut or a period. They can also smell sweat, mucus, urine… So your menstrual blood isn't more likely to attract sharks than other bodily fluids.

The good news is that sharks don’t really want to eat us, we’re not their natural prey. Indeed, many believe that most shark bites are caused by curiosity rather than hunting behaviors (I know, not a lot of consolation for those who were bitten.) If you want to learn more about shark attacks, including attack data, visit the International Shark Attack File (link).

Misconception: It Is Unhygienic to Swim While Menstruating

This has got to be one of those hangovers of thinking as women’s bodies as ‘unclean’ and it is just completely untrue that it’s unhygienic to swim while menstruating, either for you or for other swimmers.

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 that if you use a period product (tampons, in particular), 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 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 will prevent the transmission of blood-borne illnesses and will keep the water safe for other swimmers.

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

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.