Can You Swim During Your Period?

October 17, 2025By Nona Woman

For many menstruating women, one of the most common questions is whether it’s safe or hygienic to swim while on their period. Myths around swimming during menstruation — from fears about health risks to concerns about leakage — have circulated for decades. However, modern science and menstrual health research make one thing clear: yes, you can absolutely swim during your period, as long as you use the right menstrual products and take basic precautions.

1. It’s Completely Safe to Swim on Your Period

There is no medical reason that prevents menstruating individuals from swimming. According to the American College of Obstetricians and Gynecologists (ACOG), menstruation does not affect your ability to participate in any physical activity, including swimming.

The myth that period blood will “attract sharks” or contaminate water is false. Menstrual flow tends to stop or slow significantly when submerged in water due to the external water pressure against the body. This means there’s minimal risk of leaking, especially if you use appropriate protection such as a tampon or menstrual cup.

2. The Right Menstrual Products Matter

While pads are not suitable for swimming since they absorb water and lose effectiveness, internal menstrual products like tampons and menstrual cups are excellent options.

Tampons expand inside the vagina to absorb menstrual blood before it leaves the body. They are discreet and can last up to 4–8 hours depending on your flow.
Menstrual cups collect blood rather than absorb it and can be worn for up to 12 hours. They are eco-friendly, reusable, and suitable for water activities.

Both options are safe when used properly and changed as directed.

3. Swimming Can Actually Help Period Symptoms

Exercise, including swimming, has been shown to alleviate menstrual cramps, bloating, and mood swings by increasing blood circulation and releasing endorphins — the body’s natural painkillers. Water-based exercise in particular can reduce discomfort due to its low-impact nature and cooling effect.

For those who experience fatigue or mood changes during menstruation, gentle swimming can be both refreshing and uplifting.

4. Hygiene Tips for Swimming on Your Period

Here are some best practices to stay comfortable and hygienic:

Change your tampon or empty your menstrual cup before and after swimming.
Wear dark-colored swimwear for extra confidence.
Shower afterward to maintain personal hygiene.
Avoid staying in a wet swimsuit for too long to prevent irritation.

If you experience heavy bleeding, you can still swim — just take breaks and change your product more frequently.

5. Bottom Line

Swimming during your period is completely normal and safe. With proper menstrual products, you can enjoy the pool, ocean, or any water activity without worry. In fact, swimming may even make your period symptoms more manageable. Remember: menstruation is a natural part of life, not a barrier to movement or joy.

References:

American College of Obstetricians and Gynecologists (ACOG). (2021). FAQ: Exercise and Your Menstrual Cycle.Retrieved from https://www.acog.org
Daley, A. J. (2009). Exercise and primary dysmenorrhea: A comprehensive and critical review of the literature. Sports Medicine, 39(6), 451–471.
Mayo Clinic. (2022). Menstrual cycle: What's normal, what's not. Retrieved from https://www.mayoclinic.org
National Health Service (NHS). (2023). Periods and exercise. Retrieved from https://www.nhs.uk
North, B. B., & Oldham, M. J. (2011). Preclinical, clinical, and over-the-counter postmarketing experience with a new menstrual cup product. Journal of Women’s Health, 20(2), 303–311.