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How to support your cycle health in summer
An expert Q&A with Clue's Science Team
Now that summer is officially here, you might be wondering how to manage your period while traveling. Whether you're planning a beach getaway or figuring out what to do about your period while camping or swimming, travel can add extra stress to cycle care.
We spoke with Dr. Cornelia Hainer, Head of Science at Clue, for her expert take on how travel affects your cycle. She breaks down how light exposure and time zones can influence your hormones, shares practical tips for managing your period on the go and while swimming, and explains why cycle tracking can be a powerful tool for peace of mind during your next trip.
Key takeaways:
Travel can affect your menstrual cycle because it disrupts your circadian rhythms
A shift in timing or flow after travel is usually not a cause for concern, but tracking your cycle helps you spot unusual changes
Managing a period in remote settings, like camping or festivals, is possible but requires planning for water access and "leave no trace" disposal, especially when using products like menstrual cups or tampons
Tracking your cycle can help you notice any unusual patterns that may require medical attention
1. Can travelling disrupt menstrual cycle patterns, and if so, is there anything we can do about it?
Yes, travel can affect your menstrual cycle because it disrupts your circadian rhythms, which are closely linked to hormone levels. Circadian rhythms are your body’s daily cycles that repeat about every 24 hours. They regulate key functions like sleep, body temperature, hormone release, and even digestion - and they’re influenced by light and darkness.
Travel across time zones throws off your circadian rhythms as you suddenly become exposed to light at different times of the day—this can ripple into cycle changes too.
Beyond menstrual changes, travel can also cause jet lag symptoms, like disrupted sleep or digestive issues. Jet lag can cause cycle changes—like a late or early period, a skipped period, or changes in period flow and duration. Read more in our deep dive on how jetlag can affect your period.
How to manage period changes while traveling
Don’t panic: If traveling, expect changes—don’t panic if your period is early, late, or feels different. It takes time for your hormones to adjust to a new time zone—but usually, things settle within a cycle or two. Note that travel-related cycle changes can also shift the timing of ovulation, which may affect your fertile window.
Be prepared: Always carry your preferred menstrual products and pain medications with you. Not all countries will carry the same products.
Track your cycle: A shift in timing or flow isn’t usually a cause for concern. Tracking your cycle helps you spot unusual changes after travel. If a cycle or two is affected, you can hide it in the Clue app to exclude it from the calculation of your cycle averages.
Prioritize rest and sunlight: Help your body recalibrate by getting morning light, staying hydrated, and easing into a new sleep schedule. Seek morning sunlight at your destination. Natural light exposure in the morning can help reset your circadian clock faster.
2. What do I need to know about period protection when swimming?
Swimming while on your period is perfectly safe and can even offer health benefits.
Tampons and menstrual cups are both great options if going swimming. Just insert them before you get in the water.
After your swim, swap your tampon for a fresh one to stay comfy and hygienic, as tampons may absorb some pool or seawater.
A menstrual cup can stay in for up to 12 hours—perfect for long, sandy, toilet-less beach days.
There’s also period swimwear for low-flow days. It’s designed with built-in absorbent and waterproof layers—no need to wear anything underneath.
3. What to do if you’re on your period while camping?
Managing your period while camping, at a festival, or away from a bathroom is entirely possible with a little extra planning. Follow these tips to ensure you stay comfortable:
Know where you’re going
Check what kind of toilets, water access, and waste disposal you'll have. If you’re heading off the beaten path, plan for limited washing or product disposal options. It’s a good idea to bring resealable bags for used items until you can bin them properly.
Never put period products in composting toilets—they don’t biodegrade.
Track ahead
Use Clue to check your cycle predictions up to 3 months in advance. Even if your period isn’t due, travel stress can shift it, so it’s smart to pack supplies just in case.
No Shower? No problem
Clean hands with soap and water (or sanitizer) before and after changing products.
Rinse your menstrual cup with drinking water or wipe it clean—deep-clean later at home.
Avoid scented wipes or soaps if you’re prone to BV or yeast infections—plain water is best.
Leave no trace
In wilderness areas or zero-waste festivals, take everything back with you. Don’t bury used products—they can harm wildlife.
How do I empty a menstrual cup without running water?
If you're somewhere without access to running water, you can empty a menstrual cup or disc into a toilet or a “cat hole” (6–8 inches deep, 200 feet from water/trails).
4. Is it safe to use tampons or menstrual cups for long periods while camping or during outdoor travel?
Tampons should not be left in for more than 8 hours, as this increases the risk of developing Toxic Shock Syndrome. A fully saturated light tampon can hold up to 3 mL of fluid, while a fully saturated super tampon may hold up to 12 mL. A normal amount of blood loss per period is between 5 mL and 80 mL.
Menstrual cups are not considered a TSS risk and can be worn for longer (up to 12 hours).
