We know that for many paddlers, menstruation can bring up questions, discomfort, or even anxiety especially when you're far from facilities or out on a multi-day trip. But with the right preparation and mindset, paddling on your period can be just as empowering as any other day.

That’s why we’re proud to share and build on the brilliant advice from Go Paddling, https://hub.jacksonkayak.com/2024/01/paddling-on-your-period/, and OARS, all of whom offer practical, honest, and stigma-busting guidance for paddling while menstruating.

What Works on the Water

Choose the right products for you - Reusable menstrual cups or discs are popular among paddlers for their low-waste, long-wear convenience. They’re discreet, reliable, and don’t require frequent changes. Tampons are also a solid option, just be sure to pack enough and bring a sealable bag for used products. Period underwear and pads can work at camp, but they’re not ideal for time on the water as they absorb moisture quickly.

Pack a ‘comfort kit’ - Include wipes, hand sanitiser, spare underwear, a small towel, and a waterproof bag for waste. If you’re on a longer trip, consider a privacy skirt or sarong to help you manage changes discreetly.

Stay clean and confident - Body wipes are a river paddler’s best friend. On multi-day trips, biodegradable soap and a small water bottle for rinsing can help you stay fresh. OARS recommends scrub gloves over washcloths, they’re easier to manage and more effective in river conditions 



Hydration and nutrition matter - Periods can increase your body’s need for hydration and iron. Drink plenty of water and pack iron-rich snacks like dried fruit, nuts, or energy bars.

Tips from the Paddle Cymru Community

Our own Emily King, SUP Lead and world-ranked endurance paddler, shared her experience of competing while on her period:

“Having just become ranked no.9 in the world at endurance SUP sport and having to deal with a period whilst competing, I’m passionate to help in any way I can!”

Her message is clear: with the right support and preparation, nothing should stop you from getting on the water.

Let’s Talk About It

Periods are a normal part of life, and talking about them openly helps break down stigma and build a more inclusive paddling community. Whether you're a coach, club leader, or paddling buddy, being period-aware means creating space for honest conversations and practical support.

We’re working with partners across Wales to improve access to period products, facilities, and education, because no one should feel excluded from paddling due to menstruation.

Final Thoughts

Periods don’t pause adventure, and neither should you. With a bit of planning, the right kit, and a supportive community, you can paddle with confidence and pride, every day of the month.

If you’re looking for more advice or want to share your own experience, get in touch with us or check out the full articles from Go Paddling, Jackson Kayaks, and OARS.