Hiking on your period: a practical guide
Your period does not have to cancel a hike. It does change the logistics: there is no sink, no trash can and no bathroom door, and whatever you use has to be changed on schedule, kept clean and carried home. Once you have a plan, a period day on the trail is mostly a matter of packing two extra things and knowing where to go.
This guide compares the five common options on what matters outdoors: how long each can be worn according to its maker or the FDA, what you have to pack out, and how much water it takes to keep it clean. The Leave No Trace advice comes from the Leave No Trace Center for Outdoor Ethics period guide. Wear times come from the FDA and from each manufacturer. This is practical information, not medical advice.
The options compared
| Option | Maximum wear time (source) | What you pack out | Water needed on the trail | Main trail trade-off |
|---|---|---|---|---|
| Menstrual cup | Up to 12 hours (FDA; Saalt, DIVA) | Nothing but the fluid, where rules require it | Some: clean water to rinse before reinserting | Needs clean hands and some practice |
| Menstrual disc | Up to 12 hours (Saalt, DIVA) | Same as a cup | Some: same as a cup | Saalt’s Regular disc holds more than its Regular cup; same need for clean hands |
| Period underwear | Thinx: up to 12 hours for its newest styles; Modibodi: depends on flow and absorbency | Nothing (used pairs go home in a bag) | Most: rinsing and washing, unless you carry used pairs home | Needs drying time, so carry a backup (Leave No Trace) |
| Tampons | 4 to 8 hours, never more than 8 (FDA) | Used tampons, applicators, wrappers | None | Most trash to carry |
| Pads | No fixed limit from the FDA; change regularly | Used pads, wrappers | None | Trash to carry; bulkier than tampons |
Leave No Trace puts the core choice simply: tampons and pads can be more sanitary when you cannot wash your hands well, but everything has to come back with you. A cup creates less trash but brings dirt and sweat close to your body if your hands are not clean. Period underwear needs no packaging but has to be washed between uses.
How to manage each one on the trail
Menstrual cups and discs
A cup or disc is the lightest option for a multi-day trip: one silicone device, no trash and up to 12 hours between changes, so on many day hikes you can empty it at the trailhead and again at home.
The Saalt Cup comes in two adult sizes. Saalt lists the Regular at 30 mL (3 to 4 tampons of flow) and the Small at 25 mL (2 to 3 tampons). The DIVA Cup Model 1 holds 5 regular tampons of flow according to DIVA, which also makes a Model 0 (4 tampons) and a Model 2 (6 tampons). If you prefer a disc, the Saalt Disc Regular holds 50 mL according to Saalt. All three are medical-grade silicone and rated for up to 12 hours by their makers.
To empty one in the backcountry, Leave No Trace recommends:
- Walk 200 feet (about 70 big steps) from trails, camp and water.
- Dig a hole 6 to 8 inches deep and empty the cup into it, then fill it in. Where regulations require it, or if you prefer, pack the fluid out in a sealable container or a WAG bag instead.
- Rinse the cup only with clean water: filtered or boiled, never straight from a stream. Anything that goes inside your body should not carry pathogens from untreated water.
Clean your hands first with soap and water if you can, or with hand sanitizer. Saalt suggests a cold rinse to prevent staining. The FDA and Saalt both describe boiling the cup between periods, and Leave No Trace adds that you can boil it at camp after an initial rinse.
The FDA notes that cups can interfere with an IUD, so talk to your gynecologist first if you have one.
Period underwear
Period underwear such as Thinx needs no insertion and no trash, and Modibodi notes you can also wear it as backup with a cup or tampon. Thinx says its newest styles hold up to 12 regular tampons’ worth and are leakproof for up to 12 hours. Modibodi rates its range from 1 to 10 tampons’ worth by absorbency and says wear time depends on your flow.
On a day hike, carry a spare pair and a sealed bag for the used one. On a longer trip, Leave No Trace says to wash it 200 feet from trails, camp and water with biodegradable soap, and scatter the wash water. Both brands call for cold water and air drying, and Leave No Trace suggests carrying a backup product while a pair dries.
Tampons and pads
Disposables need no water and no learning curve, which makes them a reasonable choice for a first trip or a short day hike. The cost is trash. Leave No Trace is clear: anything disposable has to be packed out, including tampons, applicators, pads, wrappers and any used toilet paper.
For tampons, follow the FDA’s limits: change every 4 to 8 hours, never wear one longer than 8 hours, and use the lowest absorbency you need. On a long day, set a phone alarm so a summit push does not stretch past the limit. Applicator-free tampons cut down what you carry out.
Leave No Trace: pack it all out
The Leave No Trace guide lists what goes home with you: tampons, applicators, pads, wrappers, wipes and used toilet paper. “Biodegradable” wipes are no exception. Its suggestion for a trash kit is a sealable plastic bag wrapped in duct tape so the contents are not visible, or an old water bottle used only for trash.
If you want something sturdier, the LOKSAK OPSAK is a reusable zip bag that LOKSAK describes as odor-proof and waterproof, made in the USA. Put an opaque layer inside if you want privacy.
What about bears?
You may have heard that bears are drawn to menstrual blood. The evidence does not support it. Leave No Trace states that research shows no evidence that bears are specifically attracted to menstrual waste. Yellowstone’s bear biologist reviewed injury records and attack studies and found no link between menstruation and attacks, as KUNC reported. The practical rule is the same as for any trash: store used products with your food and other scented items, in a bear canister where one is required.
Hygiene without running water
- Clean hands first. The FDA recommends washing hands before and after any menstrual product. Carry hand sanitizer for times when soap and water are not practical.
- Treat your rinse water. For cups, discs and anything worn against the body, use filtered or boiled water only.
- Use wipes, then pack them out. Unscented wipes help between changes; they go in your trash bag.
- Keep a dedicated kit. One small bag for clean supplies, one for used items, so they never mix with food.
- A pee cloth helps here too. If you already use one, our guide to female urination devices for hiking covers pee cloths and how to keep them clean.
Short packing list
- Your main product, plus a backup (Leave No Trace suggests bringing products even if your period is not due, since exertion and new settings can shift your cycle)
- Spare period underwear or extra pads/tampons
- Hand sanitizer and a small bottle of soap
- Unscented wipes or toilet paper
- Opaque, sealable trash bag (or an old bottle)
- Trowel, if you use a cup or disc
- Clean water reserved for rinsing
- Whatever you normally use at home for cramps
Comfort tips
- Practice at home first. Leave No Trace recommends trying a new product for a few periods before a trip.
- Plan your stops. Choose a private spot 200 feet off the trail before you need it, not when you are rushed.
- Warmth helps some people with cramps. Leave No Trace mentions a hot water bottle as one option for cramping.
- Wear dark bottoms and add a backup layer such as period underwear under a cup, if leaks worry you.
- Hiking with a group? Leave No Trace suggests talking about it in advance so someone carries spare products.
When to see a healthcare professional
This guide cannot replace medical advice. Talk to a healthcare professional before your trip if you have very painful periods or very heavy bleeding, or if you are unsure which product is right for you.
On the trail, the FDA lists the warning signs of toxic shock syndrome: sudden high fever, chills, nausea or vomiting, diarrhea, rash, dizziness or fainting, or low blood pressure. If you have these symptoms, remove the tampon and contact a healthcare provider or go to the nearest emergency room. The FDA also says to stop using a cup and contact your provider if you have itching, rash, pain, swelling or discomfort.
FAQ
Can you go hiking on your period? Yes. Leave No Trace encourages it: prepare, minimize your impact and do not let your period stop you from getting outside.
What is the easiest option for a first trip? The one you already know. A trail is not the place to learn a new product; if you want to switch to a cup or disc, practice for a few cycles at home.
Can I bury a used tampon? No. Leave No Trace says disposable products, including tampons, applicators and pads, have to be packed out.
How do I empty a cup with no bathroom? Walk 200 feet from trails, camp and water, empty it into a 6 to 8 inch hole, rinse with treated water and fill the hole in, or pack the fluid out where required.
Summary
Pick the product you already trust, change it within the maker’s or the FDA’s limits, and carry everything out in an opaque, sealable bag. For multi-day trips, a cup such as the Saalt Cup or DIVA Cup Model 1 keeps trash to a minimum, and a pair of Thinx period underwear makes a good backup. Bears are not a reason to stay home; trash and hygiene are what need a plan.
Worth a look elsewhere
Modibodi makes period underwear with a merino wool top layer and absorbencies from 1 to 10 tampons’ worth, sold directly by the brand. We do not earn a commission on these links.