How to Swim on Your Period with a Pad

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Co-authored by Souad Gharib and Bailey Cho

Last Updated: December 8, 2025 Fact Checked

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Wearing a Pad

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Using Other Options

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Video

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Expert Interview

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Warnings

Want to go to that pool party everyone’s going to this summer, but fear you can’t because you’ll be on your period? Don’t worry—you can still swim on your period! If possible, you’ll be most comfortable swimming with a tampon or menstrual cup instead of a pad, since they are better at hiding your period. However, if you only have a pad available, you can swim with one. We’ll teach you how to swim on your period with a pad and other menstrual products, with tips from exercise and wellness specialist Souad Gharib.

Method 1

Method 1 of 2:

Wearing a Pad

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Stick the pad on while your bathing suit is dry. Take the pad out of the wrapper and attach the sticky side to your bathing suit bottom.^{[1]
X
Research source} Choose a thin pad so it doesn’t bulge, and make sure you’re wearing a suit that fits snugly to your body. If your pad gets wet, it won’t be as sticky anymore, so wearing a tighter suit can help keep it in place.
2
Change your pad often when you’re swimming. Because pads are designed to absorb liquid, they become less effective when you’re swimming.^{[2]
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Research source} Plus, they will feel wet and soggy. Every time you get out of the pool, change your pad to stay protected. Keep in mind, though, it may be difficult to stick a new pad on since you’ll be putting it on a wet bathing suit.
- Wrap a towel around your waist when you get out of the pool and go to the bathroom as quickly as possible.
- Your period doesn’t stop while you’re in the water, but the lack of gravity and the pressure from the pool help keep leaks in. When you get out of the pool, you are more prone to leaking, says Gharib.^{[3]
  X
  Expert Source
  
  Souad Gharib
  Exercise & Wellness Specialist
  
  Expert Interview}
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3
Opt for a dark-colored bathing suit. Dark colors hide leaks better than lighter colors. Therefore, if you have a little problem with your pad, it will be less likely to show if you choose a dark bathing suit.
- Pads with wings are more likely to show on the outside of standard swimsuits. If you’re not planning to wear swimming trunks, choose pads without wings.
This will make it easier to hide the fact you’re wearing a pad, as the wings won’t show. Plus, it will help keep the pad in place while you move around.

Method 2

Method 2 of 2:

Using Other Options

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1
Put on absorbent, leak-proof swimwear for a similar experience to a pad. This type of swimwear fits close to your body so you don’t leak. It also has a lining to absorb your flow so it doesn’t go anywhere but in your swimsuit.^{[4]
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Research source} This is a good option if you don’t feel ready for tampons or menstrual cups, or simply can’t wear them.
- You can mainly find this type of swimwear online.
- Rinse your period-proof swimwear in cold water after use and wash thoroughly when you get home, hanging it in the shade to dry.
2
Wear a tampon for a disposable alternative. Tampons offer extra security when swimming on your period, according to Gharib.^{[5]
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Expert Source

Souad Gharib
Exercise & Wellness Specialist

Expert Interview} Make sure to tuck in the string so it doesn’t show under the edge of your swimsuit. Also, remember to change your tampon every 4-6 hours (or when it’s saturated with blood).^{[6]
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Research source} To insert a tampon, follow these steps:^{[7]
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Cleveland Clinic
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- Wash your hands and unwrap the tampon, leaving the applicator (the tube-shaped barrel made of plastic or cardboard) in place.
- Squat or prop one leg up on the toilet seat to be more comfortable.
- Hold the bottom of the applicator with your thumb and your middle finger, and use your pointer finger to cover the end of the plunger (where the string comes out).
- Slowly and gently insert the applicator into your vagina until the base of the applicator—where your thumb and middle fingers are holding it—reaches the entrance of your vagina.
- Use your other index finger (the one that’s been on the end of the plunger) to push the plunger up inside the applicator.
- Lightly pull out the applicator and let the string hang outside of your body.
3
Try a menstrual cup for a reusable, leak-proof option. Gharib recommends using a menstrual cup while swimming for extra security.^{[8]
X
Expert Source

Souad Gharib
Exercise & Wellness Specialist

Expert Interview} A menstrual cup is a small, flexible cup that fits inside your vagina. Rather than absorbing blood like a tampon or pad, it collects it. It’s held in place by forming a seal with your vaginal wall, so it usually won’t leak once you get the hang of it.^{[9]
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Research source} That makes it perfect for swimming. To insert a menstrual cup, wash your hands, apply a thin layer of water or a water-based lubricant to the rim of the cup, and fold the cup in half with the rim facing up. Push it into your vaginal opening like you would a tampon, then rotate it into place.^{[10]
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Trustworthy Source

Cleveland Clinic
Educational website from one of the world's leading hospitals

Go to source}
- You can find menstrual cups online, in drug stores, or in big box stores.
- You shouldn’t feel pain when you insert a menstrual cup. If you do, stop using it and talk to your doctor.
- Just like a tampon, you can use these cups even if you haven’t had sex. However, you may want to choose one that’s on the smaller side for comfort.
4
Go without a product if you have a very light flow that stops in the water. Your flow may be so light that you don’t need to use a pad, tampon, or cup. In fact, for some people, the water pressure of a lake or pool can be enough to prevent menstrual flow.^{[11]
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Research source} Just be sure to have a towel to wrap around you when you get out to hide any leaks.
- The chlorine in a pool kills germs found in blood, protecting other swimmers from any leaks.^{[12]
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  Centers for Disease Control and Prevention
  Main public health institute for the US, run by the Dept. of Health and Human Services
  
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- However, you don’t want to do this if you have a heavy period. The large volume of water in a pool can dilute small leaks, but you could leave a trail of blood if you have a super heavy flow.
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Avoid swimming on your period if it makes you uncomfortable. No one can make you swim on your period if you're not comfortable doing it. If you’re young, most adults will understand if you tell them. You can just say you’re not feeling well if you’re too embarrassed to say you’re on your period.
- If you are experiencing cramping, fatigue, or other severe symptoms, it may be best to avoid swimming and rest instead.

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Warnings

Avoid using a pad while swimming if your period is heavy. Pick another option instead, or don’t swim.^{[13]
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