Backpacking On Your Period: Menstrual Hygiene and Management for Thru-Hikers

One of the most common follow up questions I get from close friends when talking about my thru-hikes is, “what do you do about your period while backpacking?” And I assume many others have this question as well even though they may not be bold enough to ask it. Backpacking on your period and figuring out birth control while thru-hiking can be a very personal topic that varies quite a bit by person, so I just wanted to share what I do, and what I’ve seen work for others, in hopes that it helps a thru-hiking or backpacking hopeful who isn’t quite sure how to deal with that time of the month on an extended backpacking trip.

I also want to acknowledge that many people have different symptoms and different levels of severity when it comes to backpacking on your period, so if you’re someone who deals with something like endometriosis or PCOS, your experience will likely be very different.

Feel free to take from this what works for you, and leave what doesn’t. I will add that I know people who successfully backpack with these conditions, so don’t let it discourage you if backpacking is something you’re passionate about.

HOW TO CHOOSE PRODUCTS FOR BACKPACKING ON YOUR PERIOD:

TAMPON, CUP, PADS, PERIOD UNDERWEAR?

As you likely already know there are several options for period products that we call get to choose from in everyday life. There’s tampons, cups, pads, period underwear, etc.

As far as the actual products you are using to deal with periods while backpacking, I think the best approach is to use whatever works well for you at home. If you use a cup at home, go ahead and continue using it backpacking, if you use tampons at home, that’s what I would recommend using while backpacking.

I will go a little more in depth on the pros and cons of each, but my personal preference is tampons or menstrual cups.

The tampons I use specifically are the OB organic tampons and I mostly prefer these because of how little trash they produce. Because they don’t have an applicator or big plastic wrapping, you won’t have to pack out as much as you would with a typical tampon and applicator. I like cups for the same reason, even LESS waste.

I’ve talked to a lot of people, and have made the mistake myself of switching to a cup for backpacking on my period, but not really fully testing it at home first. This can cause more problems than it solves. If you do want to switch to a cup, I recommend using it for several months before backpacking on your period to make sure you have one that works for you and you’re used to using it.

I personally have not yet found a cup that works for me, so until I do, I will be sticking to tampons.

So, in summary, use what works best for you at home — and if you want to change it up for backpacking on your period, make sure to implement it a few times before you head out on your first trip.

PROCEDURE FOR EACH PRODUCT WHILE BACKPACKING ON YOUR PERIOD:

TAMPONS/ PADS

So, like I mentioned, tampons are my preferred method for backpacking on your period, just because I haven’t found a cup yet that works for me and it’s what I use at home. The important thing to know about both pads and tampons is you do have to pack them out just like any other bathroom trash.

Some people prefer to bring a specific, opaque trash bag for tampons for a little extra privacy since most backpackers just use clear ziplocs for their trash bag. Personally, I will just find other trash to sort of hide my tampons within my existing trash bag.

CUP

Cups are a little trickier than tampons because they require a few extra steps as far as disposing of the waste and keeping the cup clean while backpacking on your period. But they ultimately result in less trash for you to pack out which some people prefer — especially if they are already using a cup at home.

You have to dispose of menstrual waste the same way you would #2. So whatever the regulations are for pooping in the area you’re visiting, is what they would be for anything in your menstrual cup. So, if you’re in an area where it’s okay to bury your poop, you’ll want to go 200 feet away from any trails or water sources, dig a hole 6-8 inches deep and bury the waste. If you’re in an area that requires the use of WAG bags, you need to put the menstrual waste in a WAG bag and pack it out.

Also, if you’re familiar with menstrual cups you know that you can boil them to sanitize them. This can be done in town, or if you need to clean your cup while you are out, you can obviously use your backpacking pot and stove.

For a little extra effort, you then don’t have to pack out any tampons, which is kind of nice.

I’ve also heard people sometimes cramp less when they use menstrual cups so it might be worth a shot if you are someone who deals with really bad cramps while backpacking on your period.

PERIOD UNDERWEAR

I know people LOVE period underwear and this is not me knocking it at all, but I don’t know if it would be the best choice for backpacking on your period. Mostly, my aversion comes from the washing process and the length of trips I typically do. If you’re doing shorter trips, they may be a fine solution.

If you want to wash period underwear while you’re on a trip, you need to wash them 200 feet away from any trails or water sources and use biodegradable soap (this is true for any sort of laundry you want to do in the backcountry, because even biodegradable soap can disrupt fragile alpine water ecosystems). So right away, that’s kind of a pain in the butt. Then you also have to have backup products while you let the period underwear dry which I imagine, because of their absorbent nature, could take quite a while without the assistance of a dryer.

Personally, I think I’d have to carry too many pairs and be doing too much backcountry laundry while backpacking on my period to make it worth it.

SANITATION WHILE BACKPACKING ON YOUR PERIOD:

Another important aspect of backpacking on your period is sanitation. Obviously, we are not quite as clean as we are used to, and it’s important to get your hands as clean as possible — especially when using a cup or tampons without applicators.

Personally, I will rinse my hands, usually with my filtered water from my water bottle, to get the initial dirt off. If I have extra baby wipes (which I try to if I know I’m going to be backpacking on my period) I will also use those. Then, I use hand sanitizer before changing my tampon and I do the same after.

I also keep my tampons in my first aid /hygiene bag so they are ont interacting with the dirt and outside elements.

BRING BACKUP FOR BACKPACKING ON YOUR PERIOD:

I always keep a few tampons in my first aid kit even if I don’t think I’m going to be backpacking on my period, because I know I’ve been surprised a few times.

I also always bring extra tampons for when I’m going to be on my period just in case. It’s also nice to have extras for other people you may run into who might need them.

If I have the option, like on shorter trips where I’m leaving from home, I’ll also bring extra underwear — just in case.

DEALING WITH DISCOMFORT WHILE BACKPACKING ON YOUR PERIOD:

Another huge aspect of backpacking on your period is obviously the discomfort that can come with it. Again, everyone is different, but I often deal with nausea, cramping and pretty bad leg pain. Perfect for hiking, right?

For some people, you might find that your menstrual cycle gets lighter while backpacking on your period, specifically on longer trips like thru-hikes. This can be good for dealing with the discomfort but isn’t true for everyone and may be a sign you are pushing yourself a little too hard.

I use a few methods to deal with my period while backpacking, one of which is painkillers. Again, this is a scenario where it probably makes the most sense to use whatever works well for you at home. I usually take ibuprofen so that’s what I take on trail, but if you’re someone who uses midol, that works too. I am not a doctor, so this is not medical advice and you should always check with a physician before taking any sort of medication.

Another method I use to deal with period pain while backpacking is lowering my mileage. If your period is giving you a tough time, it’s okay to lower your mileage, especially on the heaviest days of your cycle.

The last method I regularly employ for dealing with my period while backpacking is taking a mid-day nap. Sometimes the mid-day nap is too hard to fight, especially on my period. Remember to go easy on yourself, your body is going through a lot.

Taking a mid-day break on the CDT.

BIRTH CONTROL WHILE THRU-HIKING:

Finally, I want to touch on the topic of birth control while on trail because I know that was a huge question I had before my first thru-hike. This won’t be as relevant for shorter backpacking trips, but you might still get some helpful info from it.

I am NOT a doctor so please be sure to talk to your doctor about what’s best for you health wise. These are just some considerations to implement for taking birth control while thru-hiking.

IUDS/IMPLANTS:

Obviously an IUD or an implant is a very thru-hiking friendly birth control solution because once it’s in you don’t have to worry about picking up prescriptions or carrying them with you or remembering to take them. It also means you probably won’t have to worry about insurance covering your birth control while on trail, because you already have it.

The one thing I would advise about IUDs/Implants is if you are planning on getting one before a thru-hike, is to try and do it as far in advance as possible. This way, if your body has an adjustment period, or if for some reason it doesn’t work well for you, you aren’t finding that out while also trying to start a thru-hike and having to deal with it on trail.

PILL:

Pills are probably the best birth control option while backpacking besides IUDs because you can refill them at pharmacies along the way or have a backstock for someone at home to send to you. They also will likely survive in your pack and do okay in a variety of temperatures (be sure to check the label on your prescription for the temperature limits).

The only issue here would be making sure you can get refills on whatever insurance you’ll be using while you’re on trail. I have heard of people getting their doctors to write advanced scripts of different medications knowing that they would be going on a thru-hike.

RING:

Personally, I use a ring as my birth control which poses a few extra challenges to consider on a thru-hike, but it’s not impossible. I use a nuva ring or the generic version just because that is what I’ve found to work best with my body over time.

Typically I get 3 months worth at a time, so 3 rings. And Nuva Rings can be stored at room temperature for up to 4 months. After that, they need to be refrigerated (enter the complications of bringing them on a thru-hike). So if you’re using this method you definitely want to keep an eye on how long you’ve been storing them and would NOT want to carry your backups with you because obviously you are not going to be at room temperature all the time while backpacking.

The way I got around this was filling my prescription and leaving the extras at home with my family. Then, I would time it so that they could send my birth control to a town shortly before I would need it. Sometimes, this meant veering off my exact routine of the birth control by a few days. You could also refill just one month at a time at pharmacies along the trail if you are able to do that with your insurance.

DON’T LET THE FEAR OF BACKPACKING ON YOUR PERIOD STOP YOU:

Finally, I know backpacking on your period can be an intimidating aspect of starting your backpacking journey. It’s definitely not as easy as dealing with it at home, and if you want to plan your first couple backpacking trips around your time of the month — that’s a totally valid option.

I promise though, you’ll eventually get used to it, and it’ll be just like peeing in the woods and packing out your TP.

If you’re worried about how the people around you will react (which I have heard as a concern before), just remember it would be weird of them to be weird about it. Periods are natural and part of the outdoor experience so if anyone is going to give you a hard time tell them to eff right off.

Don’t let your fear of backpacking on your period stop you from adventures of a lifetime!