Period products for swimming quick picks
Organic tampon: Cora Organic Comfort Fit Tampon Multipack
Silicone menstrual cup: Saalt Menstrual Cup
Period swimsuit: Knix High-Neck One-Piece Swimsuit
There are two camps of swimmers: those who opt to stay on land during their period and those who choose the right products to pursue their favorite activity — no matter what time of the month.
Investing in the right period product for swimming can make all the difference in ensuring you stay dry and leak-free where it matters most. Your first goal is to prioritize comfort, says Jema Lee, a menstrual cycle educator and coach. “One, you must feel comfortable about swimming, and then two, you must feel physically comfortable while swimming or even lying out in your swimsuit,” she adds.
“Comfort and confidence is key when choosing menstrual products [for] activities like swimming and exercise,” says Dr. Renita White, OBGYN and advisor for The Honey Pot’s Pulse Panel. “In these settings, you may be wearing more revealing attire, which can make you more self-conscious. So consider what makes you more confident.”
In addition to overall comfort, you’ll also want to consider how heavy your flow is. “If it’s heavier, menstrual cups or discs may provide better protection, while tampons could be sufficient for lighter days,” says Tanya Ambrose, sexual health expert for Girl Bye Elevated Wellness. “Some people may find menstrual discs more comfortable due to their placement and design, while others prefer the simplicity of tampons or the reusability of menstrual cups.”
Ultimately, the best period products for leisurely swimming, swimming for fitness or even other intense workouts is whatever makes you feel good. You may even reach for a mix of tampons, cups and other products to best respond to your changing needs. “Periods can be an annoyance to deal with each month, so choosing products that make your life easier is often the best choice,” White says.
Not sure what to add to your monthly routine when it comes to swimming? We spoke to experts about the best options for a leak-free day in the water.
Best tampons for swimming
An easy-to-insert, portable tampon is a always a great choice for most people. “Choose the right absorbency for your flow that day to avoid leaking while swimming,” says Nicole Jardim, author of “Fix Your Period” and certified women’s health coach. “Some tampons come with additional leakage protection features such as channels or grooves to direct the flow away from the edges of the tampon to prevent leaks.”
You want to consider the applicator too. Jardim says that not only can an applicator make it easier to insert in a public bathroom but “rounded tips or comfort shapes [you’ll see those on the box] ensure you’re comfortable for swimming all day.” If you’ll be at the beach or pool, Jardim also recommends looking for water-resistant packaging to avoid getting the tampons wet.
“As an ultramarathon and open-water swimmer, I have the luxury of being able to ‘free bleed’ while I do a lot of my training,” says Amy Ennion, an ultramarathon swimmer. “This allows me to train harmoniously with my hormonal cycle, and it means I can do eight- to 10-hour training swims without the risk of toxic shock syndrome from any products. When I train in a pool, I use Tampax Pearl tampons. They’re completely unnoticeable under a costume, and there is no risk of leakage. They’re perfect and easy.”
“I like August products because their tampons are 100% organic cotton,” Jardim says. “Their applicators are made of BPA-free plastic, and their wrappers are completely biodegradable. They have smooth tips and longer applicators for easier insertion at the beach or pool. They’re also super absorbent and open like angel wings to properly fit the vaginal canal, improve absorbency and prevent leaks.”
Vicky Viola Chehade, a certified fertility awareness method educator, recommends Cora as a swim-friendly tampon option. They come with a sleek plant-based applicator, making it easy to insert (or change) in a public restroom and are made with organic cotton, free of any irritating fragrances or dyes.
Made of organic cotton and smooth, BPA-free biodegradable plastic, these tampons are another one of Chehade’s swim-day go-tos. "With the Honey Pot’s duo-pack, you can have the option of whichever tampon absorbency you need based on where you are in your cycle," White says. "Whether you need a super tampon or regular sized, you can count on a hypoallergenic option that makes dealing with your period easier."
Best menstrual cups and discs for swimming
While there’s no shortage of effective and accessible period products on the market that can help make swimming better, Lee prefers menstrual cups and discs, which are great for long, active days. “You get the chance to wear them for an extended period of time,” Ambrose says. “Menstrual cups can be worn for up to 12 hours, providing excellent protection for extended swim sessions without worrying about changing frequently.”
Though Jardim doesn’t recommend menstrual discs or cups for newbies — there is a bit of a learning curve associated with them, and they can get stuck or be difficult to remove — there’s a lot you can do to ensure they keep you leak-free while you swim laps.
First, Jardim says to choose a menstrual cup or disc specifically designed for active use, including swimming. “These may have special features like a more streamlined shape or a higher capacity for longer wear,” she says. “Look for products labeled as suitable for swimming or active lifestyles.”
She is also quick to point out that the right cup or disc won’t do you any good if the size and fit is off. “This goes for all situations, but I’d say it’s especially important when swimming. Menstrual cups and discs come in different sizes, and finding the one that fits your body comfortably is essential for a secure seal and effective protection,” Jardim adds.
As for the application process, Jardim says discs and cups “must be inserted correctly to create a seal and prevent leaks. I suggest doing it at home to prevent having to do it in a public restroom if you’re new to these kinds of period protection.” Before you hop in the pool or lake, she recommends making a quick trip to the bathroom to ensure your cup or disc is positioned correctly and has a proper seal. “You can check by running a finger around the edges to ensure there are no folds or gaps,” she says.
If you are thinking about exploring discs and cups, Jessica Horwitz, a board-certified family nurse practitioner and chief clinical officer at Tia, says she encourages patients to practice inserting them when not on their period, since the sensation and application technique can feel different from tampons.
“Sometimes the biggest thing people struggle with is, ‘Is it in right? Is it going to leak? How do I know?’” Horwitz says. Practicing using a cup or disc while you’re not menstruating can help you better understand how to get that just right fit.
And, of course, convenience is something to consider as well when deciding between pads, tampons and cups as options. “If you are in a setting where it is harder to get to the restroom to change your tampon (such as the lake or beach), you may want to choose a cup since they can be worn for up to 12 hours in some cases,” she says. And don’t be afraid to swap out your cup for something else if you don’t feel like it’s working for your body. “Using a cup may sound like a good idea,” White says, “but if using one for the first time, consider having other options available as a backup.”
The Nixit cup is a great choice if you're new to menstrual cups or discs because it has a simplified one-size option for all users. With a wear time of up to 12 hours, you'll be able to adventure deep into the ocean or pool without worry that you'll have to stop the fun with pad or tampon changes.
For light or medium flow days, this cup from The Honey Pot has got you covered, with a 20-milliliter capacity that also offers up to 12 hours of protection. "It is also sensitive for vaginal use since it is free of latex, plastics and phthalates," White says. She adds that The Honey Pot also offers a second cup size, which is more suitable for those with heavier flows.
“I like the Saalt cups and discs because they have slightly firmer silicone that allows for a better fit, plus they have a range of sizes,” Jardim says. “They can be worn for up to 12 hours, which is great for a day at the beach.”
Lee also recommends Saalt for teens, and the brand has a menstrual cup specifically for young menstruators, made with the same user-friendly silicone material in a teen-friendly size.
Providing up to 12 hours of use over the course of 10 years, these expert-approved discs are also a great swimming-day option. “Their discs have a finger notch that allows for a much less messy removal, which helps in a public restroom,” Jardim says. Since they sit behind your pubic bone, they’re also ideal for those with bladder sensitivities or a weak pelvic floor.
One of the most popular disposable menstrual discs on Amazon designed for an active lifestyle is also approved by Chehade. When pinched, it’s about the same width of a tampon, making insertion a breeze. One disc holds the same high absorbency of five super tampons, and they’re even said to help ease period cramps.
Chehade recommends this sustainable menstrual disc for its ability to collect up to seven regular tampons’ worth of blood, its easy removal and insertion for up to 12 hours of use, and its mess-free fit.
Best period swimwear
As a fashionable yet functional solution to your period at the pool, consider swim attire specifically designed for menstruation. “For menstruators who prefer not to use insertables, some companies also make menstrual swimwear,” Lee says. “Think menstrual period underwear that you can swim in. These are great to use on their own or even for those with a slightly heavier flow that would like extra support with a menstrual cup, disc or tampon.”
These swimsuits tend to come with a built-in, leakproof lining similar to period underwear, which provides extra protection against leaks while swimming. “They can be a good option if someone prefers an all-in-one solution,” Jardim says. Some quick tips: A one-piece swimsuit can help provide extra coverage and compression against the bloating associated with menstruation, according to Jardim, while darker colors are “the most practical choice, as they can help hide any accidental leaks or stains.”
White adds that you should still be mindful that, just as with other wet clothes and swimwear, it’s best to change out of your period swimwear as soon as you’re out of the water.
This swim set from Ruby Love can be worn solo or doubled up with additional protection. The suit's organic cotton liner holds up to three tampons' worth of fluid and the Dri-tech mesh helps to stop leaks and keep everything secure while you lounge, paddle or swim.
This colorful, machine-washable suit is designed for teens aged 11 to 14 and holds the same amount as about three tampons. Available in five graphic designs, this suit can handle laps in the pool, days at the beach or any water sport where you want a little more period protection. It's an especially great option if you have a pre-teen who might not feel comfortable using a tampon or cup just yet.
For avid surfers or those who like a little more coverage, these high-waisted shorts from Scarlet can provide period support on your lighter days. These shorts absorb the equivalent of about one tampon and are designed to stay in place around you hips and thighs so can surf, swim and move worry-free.
Ambrose recommends this period-safe swimsuit. “This can be worn as a backup to any traditional products, especially on a heavy-flow day,” she says. “I use this product mainly on slower-flow days, and I like that it absorbs my period blood and controls any odors. You get to enjoy your time at the beach or pool without having to worry about any sort of leak.”
Jardim uses Knix period underwear and has “heard great things” about its swimwear. If you’re looking to give it a try, opt for this highly flattering one-piece with an elegant side tie, removable cups, sun-protective UPF 50+ fabric and the capacity to hold up to 3 tablespoons of blood — about the absorbency of a regular tampon.
An option that gives ample coverage and absorbency (about three pads’ worth), this one-piece is sporty and stylish. Technically from Knix’s teen line, the racerback style is flattering on any age. Just be mindful of the teen sizing and consult the size chart.
“I recommend Modibodi because it’s an inclusive brand for all shapes and sizes and it does regular promotions,” says Lisa de Jong, a menstrual coach and host of the "From Pain to Power" podcast. This one-piece swimsuit with one shoulder offers the protection you need without sacrificing style.