You don’t have to change any of your regular activities when you have your period. That includes exercise and swimming. There are many misconceptions about swimming during your period.
What to Know About Swimming During Your Period
You don’t have to change any of your regular activities when you have your period. That includes exercise and swimming. There are many misconceptions about swimming during your period.
Misconceptions About Swimming During Your Period
It’s messy. You can swim when you have your period. You just need to wear a tampon or menstrual cup to catch the flow. Competitive swimmers have participated in big races during their periods.
It isn’t safe. While a shark’s sense of smell is powerful, there’s no evidence that menstrual blood increases your risk of being attacked by sharks. More than 80% of recorded shark bites happened to men.
It’s unhygienic. It’s always best to wear a tampon or menstrual cup when swimming. It’s very unlikely that there will be leakage, but swimming pools are chlorinated and use a filtration system.
Cramps will be worse. You may not feel like swimming if you have painful period cramps, but exercise may actually help improve your period pain.
One study of 70 women with regular period cramps (primary dysmenorrhea) found that those who exercised regularly over 4 weeks had improved levels of pain.
Researchers found that 30 minutes of aerobic exercise three times a week helped significantly improve the severity of period cramps after 8 weeks. This effect wasn’t seen after just 4 weeks of exercise.
Talk to your doctor if your menstrual cramps are very painful. It may be due to a condition such as:
- Adenomyosis. This is a condition in which the lining of your uterus grows into your uterus muscle. It causes your uterus to be enlarged.
- Cervical stenosis. This is when the opening to your uterus (cervix) is narrow.
- Endometriosis. In this condition, the tissue lining your uterus (endometrium) grows outside your uterus.
- Fibroids. These are growths on the inside or outside of your uterus.
How to Prevent Leakage
You may have heard that your period stops when you’re in the water because of the water pressure. That’s not true. The water pressure may slow the flow, but your period will still continue. That’s why you should use a tampon or menstrual cup when you’re going swimming.
Don’t use pads in water. You may prefer to use pads during your period, but they’re not meant for use in water. Pads will just absorb the water around you. Using one in water makes it ineffective and messy.
Tampons. Tampons are usually made of cotton, rayon, or a combination of the two fibers. You can use tampons when swimming. They might absorb some water but this will only make it a bit wet. Change the tampon shortly after swimming.
Tampons are linked to toxic shock syndrome. This is a rare but serious complication. It may be caused by toxins produced by Staphylococcus aureus – staph – bacteria or group A streptococcus – strep – bacteria.
Toxic shock syndrome can affect anyone. It’s been associated with:
- Recent surgery
- Cuts and burns
- Viral infections, such as chickenpox or flu
- Use of tampons, diaphragms, contraceptive sponges, and menstrual cups
Symptoms and signs of toxic shock syndrome include:
- Sudden high fever
- Headaches
- Seizures
- Low blood pressure
- A rash that looks like sunburn, especially on your palms and soles
- Vomiting or diarrhea
- Confusion
- Muscle aches
- Redness in your eyes, throat, and mouth
To lower your risk of toxic show syndrome, follow these recommendations:
- Use the lowest absorbency tampon needed.
- Wash your hands before and after using a tampon.
- Change the tampon every 4 to 8 hours, and throw used ones away.
- Only use tampons when you have your period.
- Call your doctor if you have pain or unexpected symptoms when inserting or wearing a tampon, and stop using tampons if you have an allergic reaction.
- Reusable tampons may have additional risks of infection.
Menstrual cups. A menstrual cup is usually made of rubber or silicone. It’s a flexible cup that’s placed inside your vagina to collect blood during your period. It doesn’t absorb your menstrual flow so you’ll need to remove it, empty it, and wash it.
Menstrual cups are safe to use, with a possible lower risk of infection compared to pads and tampons. As some menstrual cups are reusable, there’s lower costs and less waste compared to tampons and pads.
Period-friendly swimwear. Period swimwear or underwear is absorbable and reusable. It’s similar to a pad but it’s built into the lining of the swimwear or underwear. They’re made with many thin layers of material which traps the blood. Depending on the type you choose and the amount of your flow, these period swimwear or underwear may hold as much menstrual blood as one to two tampons.
You should change and clean your period swimwear or underwear at least every 12 hours. Read the instructions before you wash it.
Period swimwear or underwear may seem pricey at first, but it can end up being cheaper than having to buy tampons or pads every month.
Show Sources
Center for Young Women’s Health: “Can I swim if I’m wearing a tampon?” “Period Underwear.”
Cleveland Clinic: “Dysmenorrhea,” “Tired of Tampons? Here Are Pros and Cons of Menstrual Cups.”
Contemporary Clinical Trials: “Effectiveness of a treadmill-based aerobic exercise intervention on pain, daily functioning, and quality of life in women with primary dysmenorrhea: A randomized controlled trial.”
Florida Museum: “Menstruation and Sharks.”
The Lancet Public Health: “Menstrual cup use, leakage, acceptability, safety, and availability: a systematic review and meta-analysis.”
Mayo Clinic: “Toxic shock syndrome.”
U.S. Food and Drug Administration: “The Facts on Tampons—and How to Use Them Safely.”
U.S. Masters Swimming: “Can I Swim During My Period?”
Why Swimming During Your Period Is Both Safe and Recommended
Tracee Cornforth is a freelance writer who covers menstruation, menstrual disorders, and other women’s health issues.
Updated on May 23, 2022
Chioma Ndubisi, MD, is a board-certified OB/GYN who specializes in sexual and reproductive health in New York, New York.
Nick Blackmer is a librarian, fact-checker, and researcher with more than 20 years’ experience in consumer-oriented health and wellness content.
Have you been told it is not safe to swim during your menstrual period? If so, you’ve been misinformed. Swimming is absolutely fine for you during your menstrual period.
In fact, while you are menstruating you can pretty much do anything that you do at all other times of the month. And yes, that includes all activities from swimming to sex.
Nisian Hughes / Getty Images
Facts About Swimming and Menses
Most of the information that you find recommending restricting your physical activity during your period is based on cultural beliefs, taboos, and myths about menstruation. Being in the water while you are menstruating does not put you at an increased risk of infection.
Also, there are no changes in your body during your period that would make you more susceptible to injury while swimming.
Another common fear about swimming in the ocean during your period is the thought that menstrual blood will attract sharks. Although it sounds like a compelling reason to pass up on a swim, there’s no evidence that people who are menstruating are more likely than anyone else to attract sharks.
The most important thing to consider when swimming with your period is to be sure that you have adequate protection to control your bleeding.
Menstrual Products for Swimming
Your best choice for menstrual products for swimming is either a tampon or a menstrual cup. Pads don’t work because they can’t absorb your menstrual flow once they get wet. You can end up with visible stains on your swimwear, and some of your flow will leak into the water.
When using a tampon for swimming, you may need one of higher absorbency. Some water will be absorbed by the tampon, making it swell a little and have less absorbency for your flow.
You may find that you have to change your tampon more frequently. Bring extra along so you can change after your swim. As always, do not wear a tampon for more than eight hours as that increases the risk of toxic shock syndrome.
If you are comfortable using a menstrual cup, this is an excellent option for swimming because it does not absorb any water that may enter your vagina.
Benefits of Swimming During Your Period
Not only is it safe to go swimming during your period, but it is also a good idea. Staying active has been shown to help ease the cramping and fatigue that some people experience during their monthly period.
Swimming, in particular, can be very helpful. Since your body is buoyant in the water, you may not notice the discomfort of the bloating that you may have during your period. Gentle non-swimming aquatic exercise has also been shown to be very helpful in managing painful periods.
Swimming or other aquatic exercises might be a great way to get pain and stress relief during your period. Even if you are simply wading at the beach, don’t let your period stop you from enjoying a nice day in the sun. Just don’t forget to pack a few extra tampons along with your sunscreen.
A Word From Verywell
From competitive swimming to a soak in a hot tub, it is fine to be in the water during your period. Not only is it perfectly safe, it can be therapeutic as well.
Frequently Asked Questions
Will water stop the flow of your period?
Yes, but not necessarily completely. Water pressure should temporarily stop the flow of your period, but if you laugh, sneeze, or cough, blood may leak out. If your period is very light, you will probably be fine swimming. However, water is less likely to hold back a heavy period.
What can you wear while swimming on your period?
A tampon or menstrual cup can be worn to contain your period while swimming. Consider using one size up from your usual tampon when swimming. The tampon may absorb a little water, so sizing up can help ensure it can still contain your flow. Changing the tampon after swimming can help prevent leaks. A menstrual cup will not absorb water and can be used as usual during swimming.
Will a shark attack you if you swim in the ocean with your period?
There is no evidence to support the fear that swimming while on your period will attract sharks. While sharks can smell blood and other body fluids underwater, their ability to do so has been exaggerated. In addition, many women safely dive while menstruating. There is no link to an increased risk of shark bites in women who have their period.
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
- Florida Museum of Natural History. Menstruation and sharks.
- Rezvani S, Taghian F, Valiani M. The effect of aquatic exercises on primary dysmenorrhoea in nonathlete girls. Iran J Nurs Midwifery Res. 2013;18(5):378-383.
Additional Reading
- Saeideh R. The Effect of Aquatic Exercise on Primary Dysmenorrhea in NonAthlete Girls. Iran J Nurs Midwifery Res. 2013; 18(5):38-383.
By Tracee Cornforth
Tracee Cornforth is a freelance writer who covers menstruation, menstrual disorders, and other women’s health issues.
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