Periods and Swimming – What You Need to Know
Getting your period is a totally normal part of growing up – and it doesn’t mean you have to stop swimming or miss training!
In fact, swimming can help relieve period cramps, boost your mood, and keep you feeling strong and confident. If you're prepared, there's no reason your period should stop you from getting in the pool.
What you can use for swimming…
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Tampons
Safe to use even from your first period. Choose the right size for your flow and change regularly.
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Menstrual Cups
Reusable and can last up to 8 hours. It might take some practice to get used to, but they’re great for longer sessions.
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Period Swimwear
Period pants can be worn under a swimming costume and can be used in Swim England competitions for those athletes who normally use sanitary towels. The policy for period swimwear is available here. Period pants can last all day and absorb the same amount of blood as three to four tampons. An example of swim period pants can be found here.
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Sell it.
It all begins with an idea. Maybe you want to launch a business. Maybe you want to turn a hobby into something more. Or maybe you have a creative project to share with the world. Whatever it is, the way you tell your story online can make all the difference.
Tips
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Don’t be afraid to talk to your coach if you’re not feeling 100%. They can adapt training if needed.
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Gentle movement in the water can help with cramps.
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Use shorts or a robe during dryland warmups if you feel more comfortable.
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Track your cycle using an app or calendar so you feel more in control.
Remember: Your period is normal. You're not alone. Many swimmers train and compete while on their period, even at the highest levels of sport. With the right support and preparation, you can too.
Further Information From Dr Stacy Sims on Puberty For Girls
Girls often experience performance declines during puberty—and it’s totally normal and temporary! Speed, power, and coordination often drop off mid-puberty due to rapid shifts in body proportions (like limb length and hip width) and changes in centre of gravity. Neuromuscular control lags behind, which means their brain has to “re-learn” how to move their changing body.
The risk of ACL injuries skyrockets. Girls are up to 8x more likely than boys to tear an ACL during puberty. Increased joint laxity (due to oestrogen), combined with altered biomechanics and quad dominance, significantly raise the risk.
Tracking your menstrual cycle can boost performance at any age. Learning this from puberty helps, though cycles may be irregular for 2-3 years after the first period before settling to 25-40 days. Irregular, skipped, or varied periods during the first two years are normal as hormones adjust. Understanding this supports both physical performance and confidence.
Sleep gets harder—and hormones are to blame. Puberty delays melatonin release, pushing teens’ natural sleep times later. Add early school start times and social stress, and many girls get chronically short-changed on sleep. Even if they spend 8 hours in bed, hormonal shifts can disrupt REM cycles, leading to poor recovery, reduced focus, and mood fluctuations.
Bone injuries spike because bones grow faster than muscles. During puberty, skeletal growth can outpace the ability of muscles and tendons to adapt. This mismatch can lead to growth plate injuries and stress fractures. These aren’t just “bad luck”—they’re preventable with proper training load management and adequate fuelling.
Not all “health foods” are healthy. Ultra-processed food, though marketed as healthy, can negatively impact the gut microbiome—which is especially concerning for growing, active girls. Gut health influences everything from hormone balance to energy levels and immune strength. A whole-foods, nutrient-dense approach to fuelling whatever your age or life stage is preferred.
Eating “enough” isn’t always enough. Due to growth spurts and high energy demands, girls can fall into low energy availability—even while eating three meals a day. Poor timing (like missing pre/post workout nutrition), high training volume, and fatigue-related appetite suppression all play a role. Energy imbalance can disrupt menstrual function, impair bone health, and reduce strength and endurance.
Girls may have better fatigue resistance than boys. Girls tend to have more oxidative (Type I) muscle fibres, making them more fatigue-resistant and often better suited for endurance-based training. When coaches recognise and leverage this, they can help girls train smarter and recover more effectively.