The prospect of menstruating while camping or backpacking is often intimidating, but with thoughtful preparation, it becomes a manageable part of the outdoor experience. Menstruation does not have to pause your adventures, and this article provides practical, specific steps to ensure comfort, hygiene, and safety on the trail. Proper planning focuses on selecting the right products, mastering waste disposal, adhering to wildlife protocols, and proactively managing physical symptoms.
Essential Gear and Product Choices
Choosing the right menstrual product is the first step toward a comfortable trip, and the outdoor setting introduces unique trade-offs. Menstrual cups offer a low-waste option, as they are reusable and can be worn for up to 12 hours. However, they require careful cleaning with clean water, which can be challenging in the backcountry.
Disposable tampons and pads are convenient because they require no cleaning, but they generate significant waste that must be packed out. For those choosing disposables, tampons generally create less bulk than pads and may be preferred for active pursuits, as pads can chafe or bunch up. Regardless of the primary product, a dedicated, organized “period kit” is necessary for the trip.
This kit should be small and easily accessible, containing the chosen menstrual products, hand sanitizer, and a small supply of unscented, biodegradable wipes for cleanup. Include over-the-counter pain medication like ibuprofen or naproxen, which can help lessen cramps and reduce flow. Keep all supplies in a waterproof bag to protect them from moisture and dust.
Managing Hygiene and Waste Disposal
Adhering to Leave No Trace (LNT) principles is paramount when dealing with menstrual waste in the wilderness. All disposable products, including tampons, pads, applicators, and used toilet paper, must be packed out. Never bury these items, as they decompose slowly—a tampon can take hundreds of years to break down and will be dug up by animals.
For packing out used disposables, employ a sturdy, opaque, and sealable container, such as an old plastic water bottle covered in duct tape, or double-bagged Ziploc bags. Lining the collection bag with a small amount of coffee grounds or placing a tea bag inside can help to control odor until proper disposal at home. Used products must be stored with all other scented items, which is a key step in wildlife safety.
If using a menstrual cup, the collected fluid can be disposed of in a cathole, which is a small hole dug 6 to 8 inches deep and at least 200 feet away from water sources, trails, and campsites. After emptying, clean the cup by rinsing it with a minimal amount of clean, potable water over the cathole, or by wiping it clean with a tissue or clean cloth before reinsertion. The water used for rinsing must also be poured into the cathole before covering the hole with soil and natural debris.
Safety Protocols for Wildlife
A persistent concern for campers is whether menstrual odors attract large animals, particularly bears. Scientific evidence, however, suggests that black bears and grizzly bears are not specifically attracted to menstrual odors. Field tests conducted on black bears have shown they essentially ignore used tampons and menstruating individuals.
Despite the lack of evidence for a specific attraction, all used menstrual products should be treated as a scented item, just like food, toothpaste, or soap. This strict scent management is a general best practice for minimizing human-wildlife encounters. All sealed bags containing used products must be stored in a bear-proof container, such as a bear canister, or hung properly in a bear bag away from the tent.
The general rule is that anything with an odor must be secured to prevent curious animals from investigating your campsite. This includes both the used products you are packing out and any reusable products that have been rinsed but may still carry residual scent.
Comfort and Symptom Management on the Trail
Hydration is a simple but powerful tool, as drinking plenty of water helps to reduce bloating, which can make cramps feel significantly worse. Pairing water intake with electrolyte mixes or sports drinks can also help the body manage fluid balance and fatigue, especially during strenuous activity.
For managing cramps without immediate access to typical home comforts, consider packing portable, disposable heat patches that adhere to clothing or skin for targeted relief. Non-prescription anti-inflammatory medications like ibuprofen work by reducing the production of prostaglandins, the hormone-like compounds that trigger uterine contractions and pain. Taking these medications as soon as symptoms begin, or even slightly before, can provide better relief throughout the day.
Light physical activity, such as a gentle hike or stretching, can help alleviate cramps by promoting circulation and releasing endorphins, the body’s natural pain relievers. Specific yoga stretches, like Child’s Pose or a gentle twist, can be performed in a tent or on a sleeping pad to relax muscles and reduce tension. Listen to your body and adjust the pace of the day to accommodate any mood fluctuations or fatigue.