Swimming, baths and your period

You can swim, soak in a warm bath and exercise on your period. Water doesn't stop your period, and warmth and movement ease cramps for many people. You just need a product that works in water, and to go by how you feel.

What do I use for swimming?

A tampon, a menstrual cup or period swimwear will all work, but a regular pad soaks up water fast and stops doing its job. Change a tampon every 4–8 hours and never leave one in for more than 8 hours from when you put it in. Empty a cup as its instructions say.

What about baths? My grandma says I'll catch a chill

Doctors recommend a warm bath or shower for period pain, and for many people it does ease cramps. Keep the water pleasantly warm, not scalding. If you're bleeding heavily, a shower may be easier.

Is it true I shouldn't do sit-ups or jump on my period?

Doctors don't know of any exercise that's off-limits on your period: sit-ups, jumping, running and volleyball are all fine if you feel OK. Gentle movement even eases cramps for many people. If it hurts, ease off or go for a walk instead. How you feel gets the final say.

When to see a doctor, and when it's urgent

Book a doctor's appointment if period pain keeps you from school, work or training.

See a doctor today if the pain is severe or worse than usual and painkillers aren't helping, or if you feel dizzy or your heart races during a heavy period.

See a doctor today if during or soon after your period you get a sudden high fever (usually 38.9 °C or higher), chills and aching muscles, vomiting or diarrhoea, dizziness or feeling faint when you stand up, or a rash that looks like sunburn. These can be signs of toxic shock: take out the tampon or cup straight away and get help without waiting. Tell the doctor you were using one.

Call emergency services if someone faints, is confused or finds it hard to breathe, their lips or skin turn blue, grey or blotchy, large areas of skin peel, or a rash doesn't fade when you press a glass against it.

Common questions

Will blood show in the water?

With a tampon, cup or period swimwear, the blood stays in the product. Cool water also usually makes the flow lighter, which is why it can seem to stop. After your swim, check whether it's time to change.

I'm 13. Can I use a tampon to swim?

Yes, tampons and cups are fine from your very first period. Start with the smallest size and practise at home beforehand, without rushing, following the leaflet in the box.

What about saunas?

There's no specific medical ban, but there's also very little research on saunas during periods. Heat alone can make you weak and dizzy, so start with a short session, drink water and get out if your head starts to spin.

In short

Take a tampon, cup or period swimwear to the pool
Ease cramps with a warm bath or shower
If PE is hard in the first days, ask for an alternative ahead of time

Source: NHS Wirral Community Health and Care: Periods

Educational content; it does not replace professional medical advice.

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