Periods and Multi-Day Hiking, Real Advice from the Trail

If your period and multi-day hikes have uncanny timing, well, you are not alone. It seems like your uterus has a wicked sense of humour, showing up for long treks, international flights, camping, and even diving. 🙄

Periods while hiking can feel overwhelming, especially when you’re dealing with long drops, heavy flow, or multi-day trips. The good news? With some planning, the right gear, and a few clever tricks, it doesn’t have to ruin your adventure.

Here’s a roundup of practical tips and real experiences from hikers just like you.

1. Menstrual cups can be great...but expect challenges

Many hikers swear by cups for multi-day trips. They are lightweight, reusable, and can last up to 12 hours. However, long drops can make emptying them tricky.

Tips from hikers:

• Squat under a tree or off the trail if you don’t have running water, it’s often easier and less stressful than struggling over a long drop.

• Bring a water bottle to rinse your cup inside the cubicle or in the bush. Some hikers recommend a small hiking bidet bottle, essentially a screw-on bottle lid for a gentle rinse.

• Backup undies or liners are a lifesaver in case you can’t empty your cup immediately.

• Dropping a cup on the grass is manageable, dropping it down the long drop is devastating.

For very heavy days, some hikers find cups aren’t enough, especially in the first 2–3 days of heavy flow. On these days, super heavy tampons, period undies, or even a disk-shaped mooncup with a loop for easier grip can help.

2. Period pants and reusable pads are game changers

Some hikers don’t use cups at all and rely on period undies or reusable pads.

• Lightweight reusable pads can be folded and used in an outer layer.

• They wash out easily in rivers, streams, or a hut basin, then dry overnight in the sun.

Practical tip: Bring a small wet bag inside a dry sack for used items to keep your pack clean.

3. Heavy flow hikers: planning is everything

If your periods are heavy, preparation is key:

• Medication/Hormonal options: Some hikers use medications to reduce flow during the first few days.

• Extra protection: Have tampons, cups, disks, period undies, wet wipes, and ziplock bags ready. Multi-layer backups save you from stress.

• Timing: Empty your cup or change pads before leaving huts or at the start of the day to avoid mid-trail emergencies.

4. Cleaning in the wild

Cleaning while hiking can feel messy, but there are ways to keep it manageable:

• Rinse with a water bottle if no running water is available.

• Use wet wipes or tissues for cleanup when water is limited.

• Squat near a tree or bush if you’re away from a toilet.

• Store used items in a wet bag until you can rinse or wash properly.

Some hikers even bring gloves for cold weather or extra hygiene, especially on longer trips.

5. What works depends on your flow

There is no one-size-fits-all approach. It depends on:

• How heavy your periods are

• How long your hike is

• Your comfort level with cups, disks, or pads

• Available water or hut facilities

  
  

Some hikers manage with a cup most of the trip, others need tampons and period pants for heavy days. Some find disks or IUDs make life much easier. The key is to experiment during training hikes and know your body.

6. Learn from others’ hacks

• Long drop woes: Some hikers use a small water bottle to rinse cups discretely.

• Multiple options: Having a cup, disk, tampons, and period pants gives flexibility.

• Wet bag system: Pack used items in a wet bag inside a dry sack to avoid contamination.

• Squat & relax: Deep squats help empty a cup or pad without spills.

  
  

Hiking while on your period doesn’t have to be terrifying or feral. With preparation, the right gear, and a few clever tricks, you can stay comfortable and enjoy your adventure.

Remember: your period is natural. It happens. But it doesn’t have to stop you from exploring amazing trails in Aotearoa!

Plan ahead, pack smart, and trust your body, you’ve got this!