How To Manage Your Period On Holiday

On the JJ Barnes Blog, if you’re planning your summer travels but worried about where you might be in your cycle, I’m sharing my top tis for how to manage your period on holiday so hopefully you can relax and enjoy the fun, cramps and all.

Picture this: you’re counting down the days to your dream summer holiday—sun-soaked beaches, vibrant city adventures, or maybe a cozy mountain retreat. But then, a familiar thought creeps in: What if I’m on my period during the trip? Trust me, I’ve been there, and the idea of juggling period symptoms while navigating airports or splashing in the ocean can feel like a daunting extra challenge. However, I’ve learned that with a little planning, you can embrace your getaway with total confidence, no matter where you are in your cycle.

That’s why I’m so excited to share this guide with you. With help from the experts at Live Football Tickets, I’m sharing top tips to help women feel empowered and comfortable while holidaying on their period. Let’s make sure you’re fully equipped for a stress-free, period-friendly adventure. Whether you’re a seasoned traveler or planning your first big trip, these tips will help you focus on making memories instead of worrying about leaks or cramps. Let’s dive in and get you ready to conquer your holiday, period and all!

How To Manage Your Period On Holiday

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1. Stay Active with Light Exercise

Even on holiday, don’t skip physical activity, even if you’re on your period. Exercise might feel like the last thing you want to do, but it can work wonders for reducing bloating, easing cramps, and boosting your mood. Improved blood circulation from movement helps alleviate discomfort, while the endorphin release can reduce stress.

Recommendation: You don’t need an intense workout. Try a scenic walk along the beach, a gentle yoga session, or a leisurely bike ride through your destination. Apps like Yoga for Beginners or Strava can guide you with simple routines or track your activity. Aim for 20–30 minutes daily to feel energized and refreshed.

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2. Dive In: Swimming Is Still an Option

Don’t let your period keep you out of the water. With the right menstrual products, you can swim with confidence. Tampons, menstrual cups, or period swimsuits are excellent choices, designed to prevent leaks and absorb menstrual blood effectively. Period swimsuits, in particular, look stylish while offering extra protection.

Recommendation: Test your chosen product (like a menstrual cup or period swimsuit) at home before your trip to ensure comfort and familiarity. Brands like Modibodi offer period swimwear in various styles. Pair with a chic sarong or cover-up for added confidence when lounging poolside.

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3. Prioritize Hydration

Staying hydrated is critical during your period, especially in the summer heat. Menstruation can deplete your iron levels and bodily fluids, leading to fatigue. Keeping a water bottle handy ensures you stay energized and healthy throughout your trip.

Recommendation: Invest in a reusable, insulated water bottle (like Hydro Flask or Yeti) to keep water cool and accessible. Infuse your water with cucumber, lemon, or mint for a refreshing twist that encourages sipping. Aim for at least 2–3 liters daily, and increase intake if you’re active or in a hot climate.

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4. Choose Period-Friendly Foods

It’s tempting to indulge in sugary treats like ice cream or pastries while on holiday, but these can worsen inflammation and intensify cramps. Instead, opt for nutrient-rich foods that support your body during menstruation.

Recommendation: Pack portable, healthy snacks like nuts, dried fruit, or granola bars to curb cravings. At restaurants, choose meals rich in iron and anti-inflammatory properties, such as leafy greens, salmon, or berries. If you’re craving something sweet, fresh fruits like watermelon or mango are hydrating and naturally sweet.

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5. Pack Comfortable Clothing and Swimwear

Choosing the right wardrobe can boost your confidence during your period. Avoid light-colored clothing, especially whites, on heavier flow days to reduce worry about leaks. Similarly, select swimwear that feels secure and comfortable.

Recommendation: Pack loose, breathable outfits like maxi dresses or flowy skirts in darker colors or patterns to feel stylish yet relaxed. For swimwear, consider high-waisted or dark-colored period swimsuits for extra coverage. Don’t forget a lightweight beach cover-up for easy transitions from pool to lounge.

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6. Be Prepared with Period Tracking and Supplies

Knowing when your period is due helps you plan ahead. Keep in mind that travel stress might shift your cycle slightly and pack enough period products and any medications (like ibuprofen or herbal remedies) to manage cramps, as they may be hard to find abroad.

Recommendation: Create a small period travel kit with tampons, pads, menstrual cups, liners, and pain relief medication. Include hand sanitizer and flushable wipes for convenience. Check your destination’s pharmacy availability in advance—apps like Google Maps or local travel forums can help identify nearby stores.

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7. Prioritize Rest and Stress Management

Travel can be exhausting, and menstruation can amplify fatigue. Stress from delayed flights, new environments, or itinerary planning can also affect your cycle. Prioritizing rest helps your body cope and keeps you feeling your best.

Recommendation: Schedule downtime in your itinerary, whether it’s a quiet afternoon reading by the pool or a short nap. Practice stress-relief techniques like deep breathing or meditation using apps like Calm or Headspace. A good night’s sleep (aim for 7–8 hours) can also make a big difference in managing period symptoms.

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8. Communicate with Travel Companions

If you’re traveling with others, feeling comfortable discussing your needs can reduce stress. Whether it’s needing a quick stop for supplies or a slower pace on heavy flow days, open communication ensures everyone is on the same page.

Recommendation: Have a lighthearted chat with your travel buddies before the trip to set expectations. For example, say, “I might need a quick pharmacy stop or a chill day if I’m on my period—hope that’s cool!” If you’re traveling solo, join online communities like Reddit’s r/Travel or r/TwoXChromosomes for tips from other women travelers.

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Final Thoughts

Holidaying on your period doesn’t have to hold you back. With a bit of preparation—staying active, choosing the right products, eating well, and packing smart—you can feel confident and enjoy every moment of your trip. Use these eight tips to plan ahead, embrace your holiday, and make unforgettable memories, period or no period!