Periods and Sport: How to Train, Compete and Feel Your Best

Can you play sport on your period?

Yes. Running, kabaddi, kho-kho, cricket, football, hockey, badminton, yoga and swimming are all safe during your period. Many girls find that gentle movement eases cramps. With the right product and a little planning, a period need not keep anyone off the field.

Still, many girls drop sport in their teens. Fear of leaks, no place to change, cramps, and feeling shy in front of a male coach all play a part. This post is for girls who play for their school, college, district or state, and for the parents and coaches who support them.

How your cycle can affect training

Cramps, tiredness and a heavy flow usually come just before and in the first days of your period. On those days you may want lighter training, more rest or extra warm-up. On other days of the month you may feel at your best.

Some girls notice that they feel stronger or faster in some weeks and more tired in others. Some notice no difference at all. Research on this is still growing, and every body is different. So the best guide is your own pattern.

To find it, track your cycle for a few months. Note your period days, your energy, sleep, mood and any pain in a diary or with our period and ovulation calculator. If you are comfortable, share what you find with your coach, so training can be planned around your hard days rather than ignoring them.

Choosing a product for sport

• Pads: pads with wings stay in place better when you run and jump. Well-fitting underwear and shorts help. Change every 4 to 6 hours, and before a match if you can.
• Cloth pads: fine for training if they fit well. Wash with soap and dry fully in sunlight.
• Period underwear: comfortable for training, on its own on light days or with a pad on heavy days.
• Menstrual cup: sits inside the body, so there is less to feel when you move. Empty it at least every 12 hours.
• Tampons: also sit inside the body. Change every 4 to 8 hours, and never leave one in for more than 8 hours.

Dark shorts or track pants can help on heavy days if worry about stains is taking your mind off the game. To compare products, see which period product is right for you.

Swimming

Pads soak up water, so they do not work in a pool. To swim during your period, use a tampon or a menstrual cup. Put it in before you change, and change or empty it soon after you get out. A tampon must be changed every 4 to 8 hours and never left in for more than 8. A cup must be emptied at least every 12 hours.

If you use a tampon or cup and get a sudden high fever, vomiting, a rash like sunburn, or feel faint, remove it and see a doctor at once. These can be signs of toxic shock syndrome, which is rare but serious.

If you are not ready to use a tampon or cup, it is fine to sit out a swim. You can simply tell your coach you need a break.

Your period kit bag

• Pads or your usual product for the day, plus a few spares.
• A little paper or a small bag to wrap used products.
• Spare underwear and shorts.
• A small towel and soap, if the venue has none.
• A water bottle and a snack such as roasted chana, peanuts or a banana.
• A hot water bag for cramps after training, if you use one at home.

Eat enough to train

Training uses a lot of energy. If you train hard but do not eat enough, your body may stop having periods to save energy. A missed period is not a sign of being fit. It is a warning sign, and over time it can weaken your bones. If your periods become irregular or stop while you are training hard, see a doctor.

Eat regular meals with rice or roti, dal, rajma or chana, green vegetables such as palak and methi, ragi, curd and fruit, and eggs, fish or meat if you eat them. Iron-rich foods matter, because you lose some iron with every period, and feeling tired all the time can be a sign of low iron. Drink plenty of water, especially in the summer heat and the sticky days of the monsoon.

For coaches and PE teachers

• Talk about periods openly with the whole team, in a normal voice, as part of training.
• Let players leave to change without asking for a reason.
• Keep spare pads in the first-aid kit.
• Check that every venue, at home or away, has a clean toilet with water, a door that locks and a covered bin.
• On hard days, offer lighter training rather than benching a girl who wants to play.
• Where you choose the kit, darker shorts help.
• Never tease or comment on stains, and stop others who do.
• Notice a player whose periods stop, or who always seems exhausted, and suggest she sees a doctor.

For parents

Do not stop your daughter from playing because of her period. Help her pack her kit bag, keep her well fed, and ask her coach how the team handles periods at matches and camps. If your daughter is shy to speak to a male coach, you can raise it for her. And watch for the warning signs below.

When to see a doctor

• Period pain stops you from training or going to school, or keeps getting worse.
• Your period lasts longer than 7 days, or you soak a pad every hour or two, or pass clots bigger than a coin.
• You have no period for 3 months and are not pregnant, or your periods become irregular when you train hard.
• You have had no period by the age of 15.
• You often feel dizzy, breathless or very tired, or you faint.
• You keep getting stress injuries or bone pain without a clear reason.
• You use a tampon or cup and get a sudden high fever, vomiting, a rash like sunburn, or feel faint. Remove it and see a doctor at once.

Have a question about periods and sport? Call our menstrual helpline on 85888 70999. It answers at any hour.

FAQs

Is it safe to exercise during my period?

Yes. Exercise is safe during your period, and many girls find that gentle movement eases cramps. On hard days, train lighter and rest more if you need to.

Can I swim during my period?

Yes, with a tampon or a menstrual cup. Pads do not work in water. Change a tampon every 4 to 8 hours and never leave one in for more than 8. Empty a cup at least every 12 hours.

Which product is best for running and matches?

Many girls use pads with wings and well-fitting shorts, period underwear, a cup or a tampon. Try them in training first, not on match day, and use what feels most secure.

My periods stopped after I started training hard. Is that normal?

No. It can mean you are not eating enough for the training you do. A missed period is a warning sign, not a sign of fitness, and over time it can weaken bones. See a doctor.

How can my coach help?

By talking about periods openly, letting players leave to change, keeping spare pads in the first-aid kit, checking venues have clean toilets and bins, and adjusting training on hard days.

In short

Periods do not have to stop any girl from playing sport. Track your cycle, pick a product you trust, pack a kit bag and eat enough to train. If your periods stop or the pain is too much, see a doctor.

About Pinkishe Foundation

Pinkishe Foundation is a specialist implementation organisation for menstrual health. We deliver, reliably, in schools and communities across India. Support our work with a donation.

Learn more

• Period and ovulation calculator
• Menstrual myths and facts
• Test your knowledge: take our menstrual quiz