You're off to Southeast Asia for three weeks, backpacking, and you realize your period is about to start right during the flight. Or worse, you're trekking in Nepal with no access to running water and you feel it coming. Managing your period while traveling is a whole new level of difficulty compared to a traditional vacation. You don't have the comfort of your apartment, your usual protection at hand, or always access to clean bathrooms.
This article gives you all the practical strategies for traveling with peace of mind while on your period, whether you're backpacking in Latin America, on a road trip in the States, or on a business trip to Japan. From choosing which protection to bring to managing jet lag on your pill, we cover every situation so your period doesn't ruin your adventure.
✈️ The essentials for peaceful travel
Flying by the Rules: How to Do It
Flying is often when anxiety rises: a 12-hour long-haul flight, a tiny restroom, and the inability to comfortably change your protection. Add to that the stress of your period arriving during the flight (travel stress can trigger it), and you have the perfect combination for freaking out. Here's how to handle it without panicking.
Where to Put Your Protections: Cabin VS Hold
Golden rule of air travel: NEVER pack all your protective gear in one bag. If your suitcase gets lost during a connecting flight or arrives 48 hours late, you're in trouble (literally).
📦 Strategic distribution of protections
✈️ In your cabin baggage
- Protection for the duration of the flight + 2 extra days (in case of lost suitcase)
- Menstrual cup + wipes + hydroalcoholic gel
- Painkillers (ibuprofen or paracetamol)
- Spare panties in a waterproof bag
- Prescription if you are traveling with specific medications
🧳 In your checked suitcase
- The bulk of protection for the entire stay
- Period Panties (2-3 minimum)
- Night pads
- Dry hot water bottle for cramps
- Intimate wipes in quantity
✈️ Cabin safety rules
- Sanitary protection is permitted without limit in the cabin (it is a right)
- Liquids (gel, cream): max 100ml per container, in a 1L transparent plastic bag
- Medications: keep your prescription with you (some countries ask for it at customs)
- Menstrual cup: no safety issues, you can keep it in the cabin
Changing Your Protection on the Plane
Airplane lavatories are tiny, inconvenient, and often dirty. Here's how to navigate them without them becoming a nightmare.
- Before the flight: put on fresh protection just before boarding (this gives you 4-8 hours of peace of mind)
- Long-lasting protection: cup (12h) or super+ tampons (6-8h) to limit changes
- Compact kit in your pocket: 2-3 tampons/pads + wipes + opaque garbage bag
- Hydroalcoholic gel: essential since the water in the sink is often disgusting
- For the cup: Wipe it with toilet paper/wipes, empty it in the toilet, reinsert it. No need to rinse it with water.
- Throw in the cabin trash: NEVER in the airplane toilet (it clogs them)
Jet Lag: The Impact on Your Cycle and Your Pill
Traveling, especially with a significant jet lag, can completely disrupt your cycle. Stress, fatigue, and the change of pace all disrupt your hormones. As a result, your period may arrive early, late, or be heavier than usual.
Why Travel Disrupts Your Cycle
Your menstrual cycle is regulated by your circadian rhythm (your internal biological clock). When you travel across time zones, this clock becomes desynchronized. The hormones that control your cycle (melatonin, cortisol, estrogen) are disrupted. As a result, your ovulation may be delayed and your period may arrive at random times.
🌍 Factors that disrupt your cycle while traveling
- Travel stress: increases cortisol which disrupts ovulation
- Time difference: desynchronize your biological clock
- Change of power supply: can impact your hormones
- Lack of sleep : fatigue and jet lag disrupting everything
- Altitude change: in the mountains, pressure can impact your flow
The Pill and Jet Lag: How to Manage It
If you're taking the pill, jet lag complicates things. The pill must be taken at a fixed time to be effective. When you move across time zones, you must adjust your intake time to maintain contraceptive effectiveness.
Strategy according to the type of pill
Combined pill (estrogen + progesterone)
You have a 12-hour margin. If you normally take it at 8 p.m. in France and it's 20 a.m. local time, take it at 20 p.m. French time (= 14 p.m. local time) for the first few days, then gradually shift it to a convenient local time.
Progestogen pill (microprogestogen)
Much stricter: only a 3-hour margin. Set your alarm to French time and keep it that way throughout the trip, or consult your doctor before leaving to adjust.
Tip: Set an alarm on your phone with the time in your home city. This saves you from having to calculate every time.
🏆 The winning combo when traveling
Menstrual cup (main use) + 10-15 backup tamponsThe cup covers 90% of your needs, tampons save you in case of trouble (lost cup, no water to rinse it, situation where you cannot empty it). Total: less than 100g in your bag, maximum efficiency.
Finding Protection Abroad: The Survival Guide
You forgot your protection, you underestimated the length of your period, or you're traveling longer than expected. Don't panic, but know that depending on the country you're traveling in, finding protection can be more or less difficult. Here's how to get around it.
Names of Protections in Foreign Languages
Step one: Know how to ask for what you need. Here are the key terms in the most useful languages when traveling.
🇬🇧 English
- Stamps: tampons
- Napkins: sanitary pads / sanitary napkins
- Cup: menstrual cups
- Pharmacy: pharmacy / drugstore
🇪🇸 Spanish
- Stamps: tampons
- Napkins: sanitary towels / towels
- Pharmacy: pharmacy
🇯🇵 Japanese
- Stamps: タンポン (tanpon)
- Napkins: 生理用ナプキン (seiri-yō napukin)
- Pharmacy: 薬局 (yakkyoku)
🇸🇦 Arabic
- Napkins: فوط صحية (fuwat sihiya)
- Pharmacy: صيدلية (saydaliya)
🇹🇭 Thai
- Napkins: ผ้าอนามัย (pa annamai)
- Pharmacy: ร้านขายยา (ran khai ya)
Countries Where It's Complicated to Find Protection
In some parts of the world, sanitary protection is scarce, expensive, or of poor quality. Here are the areas at risk and how to plan ahead.
🗺️ Map of galleys by region
Managing Your Period in Backpack or Trek Mode
Trekking in Nepal, road tripping in a van in Australia, backpacking in South America: in these conditions, you don't always have access to running water, clean toilets, or even a trash can. That's when things get really complicated. Here are some survival strategies.
When You Don't Have Access to Running Water
Multi-day treks, wild camping, desert: you're far from everything. How do you manage your period in these extreme conditions?
The minimal survival kit
- Hydroalcoholic gel: your best friend. Clean your hands before AND after each change of protection
- Biodegradable wipes: to clean you when you don't have water
- Opaque zip bags: to transport your used protections to the next bin
- Cup + backup tampons: the cup lasts 12 hours, limits handling
- Dedicated water bottle: if you use a cup, a small bottle to rinse it (not the one you drink from)
- Toilet paper and small garbage bag: to be able to get by anywhere
The Cup in Extreme Conditions: Instructions for Use
The menstrual cup is truly the ultimate solution for traveling in difficult conditions. But it requires a bit of skill when you have neither water nor privacy.
🏕️ Waterless Cup Emptying Technique
- Find a discreet place : behind a rock, in the campsite toilet, in your van...
- Hydroalcoholic gel on hands : disinfect yourself well before starting
- Remove the cup : empty the contents into a hole you dug (bury afterward), or into the toilet if you have one
- Wipe the cup : with toilet paper or a wipe. No need to rinse with water between two emptyings
- Reinsert : your cup is clean and ready for another 12 hours
- Disinfect your hands : hydroalcoholic gel again
At the end of your period: Sterilize your cup by boiling it for 5-10 minutes as soon as you have access to boiling water.
Common Problems and Their Solutions
When traveling, certain situations are bound to happen to you. Here are the most common ones and how to deal with them without panicking.
🆘 I forgot all my protections
Immediate solution: Toilet paper while you wait to find a pharmacy. Ask at your hotel/hostel reception (they often have emergency supplies). Pharmacy, convenience store, supermarket: even at the end of the world, you'll find something. As a last resort: ask other travelers.
🚽 No trash in the toilets
solution: Opaque plastic bag in your pocket. Put your used protection in it, throw the bag in the nearest public trash can. NEVER in the toilet (it clogs it and it's a disaster).
😱 I lost my cup while traveling
solution: That's why you have backup tampons. Use them while you wait to find a new cup (Amazon, pharmacies in major cities) or until your period ends.
🩸 Leak on my clothes while traveling
solution: Cold water immediately (hot water sets the stain). Rub with soap. If you are trekking: wear dark clothing, tie a vest around your taille to hide. Hydrogen peroxide (oxygenated water) from the pharmacy = miracle on blood stains.
🤢 Severe stomach ache without medication
solution: Improvised heat (hot water bottle, hot water bottle, warm wet towel). Fetal position or knees to chest. Deep breathing. Nearest pharmacy for ibuprofen. If really intense: doctor or hospital.
Ready for your next trip?
Our Period Panties are perfect for travel: lightweight, washable, and comfortable. A practical solution to slip into your backpack to manage your period with peace of mind.
Your Period Won't Stop You From Traveling Anymore
Traveling with your period is manageable. With the right planning, the right protection, and a few survival tips, you can travel to the other side of the world stress-free. A menstrual cup + backup tampons + hand sanitizer + waterproof bags is the winning combo that will take you anywhere.
Whether you're backpacking in Asia, on a road trip in America, or trekking in Nepal, your period is no longer a hindrance. You now have all the tools you need to anticipate challenges, manage jet lag, find protection abroad, and survive in difficult conditions. Happy traveling!
Sources & Scientific References
This article is based on scientific studies and medical recommendations for travelers.
Impact of travel on the menstrual cycle
- Arendt J. (2018). Biological Rhythms During Residence in Polar Regions. Chronobiology International. DOI: 10.1080 / 07420528.2017.1392552
- Lawson CC, et al. (2011). Work schedule and physically demanding work in relation to menstrual function. Scandinavian Journal of Work, Environment & Health. DOI: 10.5271/sjweh.3165
Contraception and jet lag
- Faculty of Sexual and Reproductive Healthcare. (2019). Combined Hormonal Contraception. Clinical Effectiveness Unit Guidelines. Link
Menstrual hygiene while traveling
- van Eijk AM, et al. (2016). Menstrual hygiene management among adolescent girls in India: a systematic review and meta-analysis. BMJ Open. DOI: 10.1136/bmjopen-2015-010290
Note: The information in this article is for informational purposes only and is not a substitute for medical advice. For any medical questions before traveling, consult a healthcare professional.
Medical Warning: This article is for informational purposes only. Consult a doctor before traveling, especially if you have any specific medical conditions.
