Swimming during your period? Yes, you absolutely can! In my years as a competitive NCAA swimmer, I competed and trained through countless cycles. That experience taught me one thing: menstruation should never be a barrier that stops you from enjoying the water.
And science backs this up. Research consistently supports swimming during menstruation and even highlights its benefits. For example, a study following 70 women discovered that regular exercise significantly improved period pain in just four weeks. The water's natural buoyancy helps ease pressure on your abdomen and lower back, which is a fantastic way to reduce menstrual cramps. Furthermore, swimming releases endorphins, which act as natural painkillers and can powerfully lift your mood during these challenging days.
Modern solutions mean you can swim confidently during your period without worrying about hygiene or discomfort. Pool chlorine effectively kills bacteria, minimizing any infection risks and making swimming completely safe during menstruation. And that old story about sharks being attracted to period blood? It’s pure myth. The International Shark Attack File confirms there is no evidence whatsoever to support this claim.
With options more advanced than ever—from tampons and menstrual cups to specialized period swimwear that can hold up to two tampons' worth of flow—the water is open to you. This guide will walk you through everything you need to know to swim with complete confidence.
Key Takeaways
- Myth-Free Swimming: It is completely safe and hygienic to swim on your period. Common fears, like attracting sharks or causing contamination in pools, are scientifically unfounded.
- Natural Symptom Relief: Swimming is a powerful tool for managing period symptoms. It helps relieve cramps, reduce bloating, and boosts your mood by releasing feel-good endorphins.
- Proper Protection is Key: Choosing the right product—like innovative period swimwear, menstrual cups, or tampons—is essential for a leak-free and confident swim.
Debunking Common Myths About Swimming on Your Period
For far too long, misinformation about swimming during menstruation has kept many people away from water activities. Thankfully, medical experts and modern research have proven these old beliefs wrong. Let's dive into the most common myths and uncover the truth.
Myth: You Can't (or Shouldn't) Swim on Your Period
This is perhaps the most pervasive myth, and it's 100% false. The idea that you should avoid swimming while menstruating stems from outdated cultural taboos, not medical facts. Gynecologists confirm that as long as you know how to swim, it is just as safe to do so on your period as it is at any other time of the month. This holds true for all water environments—pools, oceans, and lakes are all perfectly fine.
As I can personally attest, elite competitive swimmers participate in major competitions during their periods without any issues. The key to success is simply using the right menstrual products designed to work effectively in water.
Myth: Period Blood Attracts Sharks
The most dramatic—and frankly, ridiculous—myth suggests that swimming in the ocean during your period increases the risk of a shark attack. Let's be crystal clear: scientific evidence does not support this claim at all.
Myth vs. Reality
Myth: Any blood in the water will immediately trigger a shark's feeding frenzy from a mile away.
Reality: According to researchers and organizations like the International Shark Attack File, there's no correlation between menstruation and shark attacks. Sharks' sense of smell is keen, but they are looking for the specific scent signatures of their natural prey (like fish), not human blood. The amount of blood lost during menstruation is minuscule and is further diluted by water, making it virtually undetectable and uninteresting to a shark.
In fact, statistics show that men account for the overwhelming majority of recorded shark bites, which further debunks any gender-specific theories related to menstruation.
Myth: Swimming Is Unhygienic During Menstruation
The belief that swimming on your period is "dirty" or "unhygienic" is another persistent misconception. This idea is completely unfounded. With the right menstrual products, swimming while menstruating is perfectly hygienic.
Modern pools utilize highly effective chlorine and filtration systems designed to neutralize pathogens from all sorts of bodily fluids. On top of that, the actual amount of blood lost during an entire period is only about four to twelve teaspoons over several days. Any minimal leakage would be instantly diluted in a large body of water, making it impossible to notice and hygienically insignificant.
Instead of avoiding the water, the simple solution is to use effective protection. Far from being unhygienic, many find that swimming actually makes them feel cleaner and more refreshed.
How Swimming Can Actually Help During Your Period
Far from something to be avoided, swimming can be one of the best things you do for your body when you're on your period. Many women discover it becomes a favorite activity during this time because it helps with menstrual symptoms in ways other exercises simply can't.
Relieves Cramps and Muscle Tension
The water creates a uniquely therapeutic environment to ease menstrual discomfort. The buoyancy counteracts gravity, making your body feel lighter and taking pressure off your back, joints, and a tender abdomen. In my experience, this weightless sensation is a game-changer for relaxing tense muscles and reducing the intensity of cramps.
Science fully backs up these benefits. A study in the Journal of Education and Health Promotion showed that women who exercised regularly for just four weeks reported significantly less period pain. The gentle, full-body resistance of swimming gets your blood flowing better, which helps to flush out cramp-causing prostaglandins and deliver more oxygen to your muscles.
Boosts Mood Through Endorphins
Beyond the physical relief, swimming can also work wonders for your mental state during your period. Exercise is well-known to trigger the release of endorphins—your body's natural "feel-good" hormones. These powerful chemicals act as natural painkillers and mood elevators, helping to combat the irritability, anxiety, and low feelings that can accompany your cycle.
Interestingly, some research suggests cold water swimming might be especially effective. A 2024 study found impressive results among women who swam in cold water, with nearly half (46.7%) reporting less anxiety and over a third experiencing fewer mood swings and less irritability. As one swimmer in the study beautifully put it, "I feel calmer after a swim. In the water...I can feel my body physically slowing down."
Reduces Bloating and Improves Circulation
Period bloating can be one of the most uncomfortable symptoms, but swimming offers a natural solution. The hydrostatic pressure of the water acts like a gentle, full-body compression massage, which encourages better circulation and helps move excess fluid out of your tissues. This improved blood flow helps reduce the inflammation and water retention that cause that dreaded bloated feeling.
A 2018 study confirmed that eight weeks of consistent aerobic exercise helped significantly reduce bloating and other PMS symptoms. Unlike high-impact exercises that might feel jarring when you're already cramping, swimming provides incredible cardiovascular benefits without putting any strain on your body, making it the perfect workout when you're menstruating.
Choosing the Right Period Products for Swimming
Choosing the right menstrual product is the single most important step for a comfortable and confident swim during your period. While pads are not an option for water, you have several excellent choices available.
Pads Don't Work in Water—Here's Why
While pads are a popular choice for daily use, they are completely ineffective for swimming. A pad's job is to absorb liquid, and it can't tell the difference between menstrual fluid and pool water. The moment you step into the water, a pad will become fully saturated, leaving no room to absorb your flow.
Even worse, the water will dissolve the adhesive that holds the pad in place, meaning it can easily shift, bunch up, or even float away entirely. For a secure and dignified swim, it's essential to opt for an internal product or specialized period swimwear.
Tips to Prevent Leaks and Stay Comfortable
Swimming confidently during your period is all about smart preparation. With a few key strategies, you can enjoy the water without a single worry.
Change Products Before and After Swimming
This is my number one rule. Always start with a fresh product right before you get in the water. This ensures you have maximum absorption capacity. Water pressure may slow your flow while you're swimming, but it won't stop it completely. After your swim, it's equally important to change your tampon or empty your cup promptly. A wet tampon can become a breeding ground for bacteria, so swapping it for a dry one is a crucial hygiene step.
Wear Dark or Layered Swimwear
While modern products are incredibly reliable, wearing dark-colored swimwear can provide an extra layer of mental security. Dark colors are fantastic at camouflaging any potential mishaps, giving you total peace of mind. For even more confidence, especially on heavier days, you can layer a pair of swim shorts over your bikini bottoms or wear a one-piece suit like those from our period swimwear collection, which are designed to look sleek while offering hidden protection.
Pack an Emergency "Go-Kit"
A little preparation goes a long way. I always recommend having a small, discreet "go-kit" in your beach or pool bag. This should include:
- Extra menstrual products: Always bring more than you think you'll need.
- A clean change of clothes: Especially a dry swimsuit bottom or underwear.
- Wet wipes: For a quick and easy way to freshen up.
- Hand sanitizer: Essential for clean hands when changing products.
- A small opaque bag: For discreetly disposing of used products.
Having this kit on hand means you're prepared for anything and can fully relax and enjoy your day.
Ready to experience worry-free swimming during your period?
Discover Our Period SwimwearWhen to Listen to Your Body and Maybe Skip the Swim
While swimming during your period is generally safe and beneficial, it's crucial to listen to your body. There are times when staying out of the water is the best choice for your health and comfort.
Signs of Infection or Discomfort
Your body is excellent at sending signals when something isn't right. You should definitely avoid swimming if you notice any signs of a vaginal infection, such as unusual itching, burning, or discharge. Wearing a wet swimsuit for too long can sometimes contribute to yeast infections, so always change into dry clothes as soon as possible after swimming. If you have a fever or feel generally unwell, your body needs rest, and pushing it with a workout might make things worse.
It's also important to be aware of the symptoms of Toxic Shock Syndrome (TSS), a rare but serious condition associated with tampon use. If you experience a sudden high fever, rash, headaches, or confusion, seek medical attention immediately.
Heavy Flow Days and Personal Energy Levels
Some days are just heavier than others. If you're experiencing a particularly heavy flow that makes you feel weak, tired, or just plain uncomfortable, it's okay to take a rain check on swimming. While products like super-absorbent tampons, menstrual cups, and period swimwear are designed to handle a lot, you know your body best. If the thought of managing a heavy flow at the pool or beach feels more stressful than relaxing, give yourself permission to choose a different activity.
Your energy levels can also fluctuate dramatically throughout your cycle. If you feel drained and fatigued, a gentle walk or some light stretching might be more beneficial than an intense swim. The key is to honor how you feel. The water will still be there tomorrow.
Your Confidence is the Best Accessory
Ultimately, swimming confidently on your period is not just possible—it's empowering. By arming yourself with facts, busting outdated myths, and choosing the right protection for your body, you can reclaim your time in the water. Remember my journey from a frustrated young swimmer to a confident advocate for modern solutions like our Beautikini period swimwear; it proves that innovation can bring true freedom.
The therapeutic benefits of swimming—from easing cramps to boosting your mood—are too good to pass up. Whether you opt for a menstrual cup, a tampon, or the all-in-one simplicity of period-proof swimwear, you have effective options that allow you to dive in without hesitation.
So, pack your emergency kit, choose a swimsuit that makes you feel amazing, and trust your body. Your confidence is the most important thing you can bring to the water. Don't let anything hold you back.
Frequently Asked Questions
Q1: Can I really swim on my period without leaking?
Yes, you can absolutely swim on your period without leaking. The key is using the right protection. Products like tampons, menstrual cups, or specialized period swimwear (like ours at Beautikini) are designed to contain menstrual flow effectively, even in water. The water pressure also provides a bit of extra help by temporarily reducing your flow while you're submerged.
Q2: What are the best period products for swimming in 2025?
The most effective options are internal products or specialized apparel. Menstrual cups offer long wear times (up to 12 hours), while tampons are a familiar choice but require changing more frequently, especially after swimming. For a modern, worry-free solution, Beautikini's period swimwear is a game-changer. It looks and feels like a regular swimsuit but has built-in absorbent and leak-proof layers, so you don't need any other products for light to medium flow days.
Q3: Is it unhygienic to swim in a pool during my period?
Not at all. This is a common myth. Modern swimming pools are treated with chlorine, which effectively neutralizes any bacteria. When you use proper menstrual protection, the chances of any leakage are minimal. Even if a tiny amount were to escape, it would be instantly diluted in the large volume of chlorinated water, posing no hygienic risk to you or others.
Q4: How does swimming actually help with period symptoms?
Swimming is fantastic for easing period symptoms! The buoyancy of the water takes pressure off your abdomen and lower back, which can significantly reduce cramping. Plus, the aerobic exercise releases endorphins, your body's natural mood-boosters and painkillers, helping you feel better both physically and emotionally.
Q5: Will swimming on my period attract sharks in the ocean?
This is a myth that we can confidently put to rest. According to scientific sources like the International Shark Attack File, there is zero evidence linking menstruating swimmers to an increased risk of shark attacks. Sharks are not attracted to the small amount of blood lost during menstruation.
Q6: How often should I change my tampon when swimming?
For optimal hygiene and effectiveness, you should change your tampon right before you get in the water and immediately after you get out. A tampon's string can absorb pool or ocean water, which not only reduces its capacity to absorb menstrual flow but can also create a moist environment for bacteria. It's a quick step that ensures you stay comfortable and reduce any risk of infection.
Q7: Are there any times I should avoid swimming during my period?
While swimming is generally safe and beneficial, it's always important to listen to your body. You should avoid swimming if you have any signs of a vaginal infection or feel unwell (like having a fever). If you're experiencing an extremely heavy flow that makes you feel weak or uncomfortable even with super-absorbent products, you might prefer a gentler activity. Your comfort and health always come first.
