Periods and Menopause in the Outdoors

Being on your period—or going through menopause—should never stop you enjoying the hills. But these natural parts of life do come with a few practical challenges when you're away from toilets or facilities. With some forward planning and the right kit, it’s easy to stay clean, comfortable and confident outdoors, no matter what your body’s doing.

Periods in the outdoors

Be prepared

It’s a good idea to carry a small period kit in your pack year-round, even if you’re not expecting your period. Changes in activity, temperature or stress can sometimes cause earlier or unexpected bleeding—especially in young people or during perimenopause. 

Your kit might include:

  • Period products of your choice (e.g. tampons, pads, menstrual cup or reusable pants)

  • A few resealable hygiene or dog poo bags (for used products)

  • Hand sanitiser or biodegradable wipes

  • Spare underwear and/or a small cloth

  • Pain relief (e.g. ibuprofen or paracetamol)

Choosing products for the outdoors

All period products can work outdoors, but here are a few things to consider:

ProductGood because...Be aware...
Tampons & PadsEasy to use and familiar for mostMust be packed out as waste
Menstrual CupLong wear time, no wasteNeeds practice to use and water to clean
Period PantsComfortable and reuseableNeed a change if soaked through

Used period products should never be buried or left behind.

  • Pack them out with your rubbish, just like you would with used toilet paper

  • Consider using reusable options like menstrual cups or period underwear to reduce waste

  • Going to the toilet outdoors whilst on your period should be treated the same way as going for a poo - blood should be buried and away from water

Managing menopause in the outdoors

Menopause and perimenopause often bring new symptoms. These can include:

  • Hot flushes or night sweats

  • Joint aches or stiffness

  • Increased need to pee

  • Irregular or heavier bleeding

  • Tiredness or low mood

  • Irritable 

  • Migraines 

Practical tips

  • Dress in layers – Hot flushes are easier to manage when you can cool off quickly

  • Bring extra pads, pants or tissues – Just in case of unexpected spotting or bleeding

  • Plan for more toilet stops – If you're peeing more frequently, consider route options with easier access to shelter or privacy

  • Listen to your body – It’s OK to adjust your pace or opt for shorter routes on days when your energy’s lower

  • Stay hydrated and fuelled – Hormonal changes can affect blood sugar and hydration levels

  • Talk to your GP - Some menopause symptoms, like sudden migraines, can be debilitating. If you're worried about your symptoms before exercising, get advice from a medical professional on how to best prepare for and manage your symptoms.