Solo traveling is such an empowering experience, especially for women, but having to deal with our periods on the road, that can definitely be a hiccup. From irritating cramps to accidental leaking, getting your period while traveling can throw your whole trip off course. That’s why I put together a list of life-saving period tips for the solo traveling girlies out there. So, buckle up and read along for a stress-free adventure. 

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9 Period Tips Every Solo Female Traveler Needs 

#1 Download a period tracker

I assume this one goes without saying as a period tracker comes in handy even at home. However, we all have different cycles  – some of us get irregular periods. Not to mention that not all of us have the super power of keeping track in our heads – personally, I often forget my expected dates. My favorite period tracker apps you can download are Period Tracker (also known as P Tracker) and Flo. 

#2 Plan around your period dates

When you have a period tracker on your phone, the app will share with you project start dates based on your previous periods. This way, you won’t just be aware of your cycle on the trip, but use the data to help you plan ahead as well. 

If possible, try to avoid traveling on your period if you can interpret the dates. That’s not always possible, unfortunately. Sometimes, our travel dates are determined by certain events, like a music festival, or irresistible flight deals. And that’s fine, there are other period tips for that – don’t fret! It’s just always a good idea to keep track of your cycle to at least plan your activities accordingly. For instance, I get the most cramps on my first day and my heaviest flow is usually the second day. That means I’ll avoid booking a hike or planning a day that involves a lot of walking when putting together an itinerary. 

It’s also important to be flexible and open to last-minute changes. What if you get your period a day or two earlier than expected? Be ready to move things around to adapt. 

#3 Always pack menstrual products

One of my top period tips is to always pack menstrual products regardless of your projected dates. It’s very common for cycles to change due to external factors like changing our environment – this actually happened to me several times. So, if that happens to you to, you want to be ready. But most importantly, it’s because menstrual products may be more expensive or not as accessible in other countries. Wait, what?

Most of the time, I found that sanitary products were more expensive in other countries than in Egypt. That’s why I always travel with a pack of pads just in case. Also, your preferred menstrual product may not be as available in other countries. Maybe you like a certain brand or type, or maybe you team tampons and they’re not widely available where you’re traveling. For instance, as tampons aren’t very socially acceptable here in Egypt, tampon users will have trouble finding them when traveling here. There’s only one brand of tampons available, limiting options. 

#4 Keep an emergency pad/tampon on you at all times

No matter which team you’re on, you better keep an emergency pad or tampon in your purse or daypack at all times. Imagine your period catching you off guard while sightseeing! That would be a total bummer. 

#5 Pack extra underwear (don’t forget period-friendly underwear)

This one’s technically two period tips in one. Always pack extra underwear because you never know, you may leak in your sleep – it happens – or it can surprise you earlier than expected. 

And while packing those extra underwear, make sure you pack a few period-friendly ones. By that, I mean underwear that provides better support and comfort especially when wearing pads or tampons. Go for full-coverage styles like briefs or boyshorts, which are less likely to shift, giving you more protection against leaks. Also, opt for breathable, cotton underwear rather than synthetic ones, as cotton helps reduce moisture and irritation, keeping you comfy throughout the day. 

#6 Pack a pair of dark and comfy pants

There are a few wardrobe staples on every girl’s packing list, and mine always includes a pair of pants that’s both dark in color and comfortable. This way, when you get your period on a trip, you can go on with your day confidently with your mind at ease. 

I highly recommend Unbound Merino’s Lightweight Merino Pants, Merino Leggings, or Lightweight Travel Shorts in black, depending on your style and itinerary. Merino wool is the perfect travel-friendly AND period-friendly material. The fabric is moisture wicking, fast-drying in case you need to wash it, has antibacterial properties, and anti-odor. Not to mention that it doesn’t take up much packing space, of course. 

#7 Don’t forget painkillers

When listing period tips, this one shouldn’t be overlooked. Cramps can be more unbearable to some of us more than the others, and like I told you before, the changed environment can influence our periods big time. So, if you want to enjoy your trip stress-free, you’d better make sure it’s pain-free. 

#8 Stay hydrated

Staying hydrated is hands down one of the key period tips for female travelers. You see, dehydration can worsen cramps, and nobody wants that. So, make sure you carry around a reusable water bottle and drink regularly throughout the day to stay hydrated and energized. 

#9 Prioritize healthy snacking

Healthy snacking is as equally vital as staying hydrated. We often have bigger appetites especially during PMS and we’re usually inclined towards unhealthy snacking habits. When you add traveling and the amount of energy exerted that comes with it to the equation, your body will need all the nutrients it can get. Aim for healthy snacks rich in iron and fibers to boost your energy and maintain blood sugar levels. Good travel-friendly snack ideas include nuts, dried fruits, and granola bars.

Period Tips for the Outdoor Girlies

#1 Be prepared for cramps with portable heat

If you’re going camping and it happens that your period coincides with your trip dates, you need to make sure you’re as comfortable as possible. To fight notorious cramps, if you get those, pack a small, portable heating pad. If you can’t find a small one, one of my best period hacks while traveling is to bring along a small stainless steel bottle and fill it with hot water instead.

You might be thinking to yourself that it’s crazy to go on such a trip during that time of the month. Well, like I said before, it happens. In fact, it happened to me on my birthday trip to the Black and White deserts, but it all went well because I was well-prepared.

#2 Don’t forget wipes, tissue paper, and your portable travel bidet!

Packing wipes and tissue/toilet paper is a no-brainer! You’ve got to keep things clean even if you’re not on your period. However, I like to level up and bring my own portable travel bidet as well – one that we call in my culture, a shatafa. 

You see, in the Arab world, our bathrooms have something some of us refer to as a shatafa, which is similar to a bidet in function. Traveling to other parts of the world where toilet paper was enough is probably our biggest nightmare! Luckily, one day, someone invented those portable shatafas that look like a water bottle, and the whole thing a lot easier. But you don’t have to be Arab to use that – just try it out and you’ll thank me later! This is probably one of the best period tips I could think of. 

#3 Pack biodegradable trash bags

If you go into the great outdoors, whether you’re an avid adventure traveler or a first-time, you need to respect mother nature and take Leave No Trace principles seriously. So, obviously, you need to collect your own trash, especially that you’ll probably have more. Some travelers bring plastic bags or ziplocs; however, I prefer to bring biodegradable trash bags as they’re more eco-friendly.

#4 Consider using a menstrual cup

Believe it or not, in some settings, cleaning a reusable menstrual cup isn’t as challenging as it seems. It can be totally manageable if you’re well-prepared. This is a great alternative to pads or tampons as it requires much less packing space, it’s much better for the environment, and of course, it’s a healthier product for you. That’s of course, if you’re comfortable with the idea and you’re used to menstrual cups. Please don’t try that for the first time in the outdoors as it’s a matter of trial and error in the beginning. 

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Thank you, Nadine ☕️🌍

Mental Health and Traveling on Your Period

Can travel affect your period? We’ve already established that yes, changing your environment can influence your cycle. And those changes will definitely affect your mood as well. Be it PMS, mood swings, cramps, back pain, or low energy levels, all of that can compromise not just your physical comfort, but your mental one too. The unpredictability of travel, coupled with hormonal changes during your cycle, can intensify feelings of stress and anxiety. 

You might feel that your trip’s been completely ruined, and that’s totally normal, and okay to feel. What’s important is to be mindful and acknowledge your feelings. Here are a few period tips to keep your mental health at check:

• Prioritize self-care and give yourself permission to take things easy. 
• Stay mindful of your mood swings by acknowledging your feelings instead of pushing them aside. You can try to do that by journaling.
• Try meditation and breathing exercises to manage stress and anxiety. 
• Reach out to loved ones back home and make new connections with other travelers to avoid feelings of isolation.

In Conclusion…

Don’t let your period stop you from enjoying your great adventures – embrace it instead. Menstruation isn’t a challenge – it’s a beautiful thing our bodies can do and it’s part of the miracle of life. So, with proper preparation and my best period tips I just shared with you, you can happily enjoy a stress-free trip. 

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