Menstrual Care in the Backcountry

Let’s talk periods.

Half the world experiences menstrual periods in their lifetimes. So the fact that we’re taught to hide, neglect and even suppress our menstrual cycles? Ludicrous.

Not to fear— I’ll talk about periods in the outdoors for days on end!

I got my period right at the start of my 2022 Mt. Hood fundraising climb, so I figured I’d share best practices for having periods in the backcountry so that others can comfortably recreate in the areas they love, even during those bleeding days.

When it comes to menstrual care in the backcountry, you need to find a system that works for YOU. It might be different than others’ systems, but it should be one you’ve practiced and dialed down so you can feel good, not waste supplies and Leave No Trace.

(In fact, I’d throw period care into the Plan Ahead and Prepare principle of Leave No Trace!)

So, how do you figure out your best set-up?

4 steps to creating your best backcountry period setup:

1. Learn your options.

2. Organize your kit.

3. Practice at home.

4. Be a steward.

Let’s dig into each.

1. Learn Your Options

There are pros and cons to all menstrual products. It might take some experimenting to figure out which one (or which combinations) work best for you.

• Period panties

  • Period panties are underwear designed to absorb multiple tampons’ or pads’ worth of blood. (A couple common brands are Thinx and Knixwear).

  • If you used these at home, you’d give them a quick rinse in the sink before putting them with the rest of your dirty laundry. In the backcountry, if you’re only out for a couple days, you could just bring a small bag to keep used pairs in until you get home to clean them.

  • If you’re out on a longer trip, bring a drybag to use as a washing machine. You can let washed panties dry in the sun after you dump the water used for rinsing in a cathole. Having two pairs is key so one can be used while the other dries.

  • There are tons of different styles, so you can recreate in whatever style of panties feels comfortable to you!

• Tampons

  • Make sure you bring enough to last your trip!

  • Use clean hands, whether by washing them or using wet wipes. If you’re in a total pinch and can’t find a way to clean your hand, you can use a plastic glove from your first aid kit, though this creates more waste.

  • Applicator-free is lowest waste and saves space. Plus, tampon applicators are often left as pollution.

  • But there are reusable applicators now! Thinx has a lightweight, portable, backcountry-friendly model so you can purchase applicator-free tampons and still have the comfort of an applicator if you prefer one.

  • A bag of used tampons can have an odor. You can keep tea bags, baking soda, crushed aspirin or coffee grounds in the bag to mask smell.

  • Tampon strings can chafe, so it can be helpful to bring lube.

• Menstrual cup

  • This is becoming a very popular option in the frontcountry AND outdoors.

  • A cup can often be left alone to do its job for up to 12 hours. The more you use it, the more comfortable you feel.

  • Cleaning your cup while in the backcountry isn’t as intimidating as it sounds. They actually make small, portable cleaners that let you soak the cup and shake it up; you can search for a silicone cup sterilizer or a camping cup cleaner. They’re collapsible and lightweight and make it easy to rinse your cup for minimal weight and water.

  • Even without a special little cleaning container, you can rinse your cup between insertions with a bit of biodegradable soap and water. Boiling water first is ideal, but know the material of your cup-- some rubber cups shouldn’t have boiling water, just hot water. And honestly? You should be just fine using cool water over the course of a few days, even if you don’t have extra soap. It’s nice to bring a mini squeeze bottle of soap in your period kit, though!

  • If you’re in an area with some sort of toilet or trash receptacle, dumping the menstrual fluid in there is the way to go. If you’re away from facilities AND the area you’re in allows catholes, menstrual fluid will go into a cathole. Dig at least 6 inches into the ground, ensuring you’re at least 200 feet away from any sources of water, trails or campsites.

  • Don’t rinse your cup in lakes or rivers since 1) you don’t want to pollute drinking water and 2) you don’t want to pick up germs like giardia. Of course, make sure you’re at least 200 feet away from water, trail and campsites before rinsing your cup.

• Pads

  • Pads can unfortunately cause awful chafing if you hike or move in them, plus you don’t want to wear them if you’ll be in water.

  • If you do opt for pads, I recommend a body lubricant like BodyGlide to prevent chafing around your pelvis and thighs.

  • For overnight use-- and being at home-- resuable cloth pads are awesome!

2. Organize Your Kit

Creating a kit for your supplies will a) keep things together and b) keep them clean. No matter what period products(s) you choose, you can put together a period kit for when you’re outdoors.

• The container: I’d recommend a Stasher Bag, mini tupperware or other reusable container so you don’t have to use a million disposable baggies.

• Separating items: If you opt for disposable items like tampons, you’ll want two baggies of some sort to divide your used and unused supplies.

  • One bag will be used as a trash bag for used period products. You might choose an opaque bag or to cover this with duct tape if you don’t want to be able to see the contents. You might also choose to add baking soda or crushed aspirin to help with odor. When you get back from your trip, you can dump the used supplies in the trash.

  • The other bag is for supplies: fresh toilet paper, pads and/or tampons and hand sanitizer.

• If you use a cup: If you choose to use a cup in the backcountry, your kit might consist of that supply baggie, a little squeeze bottle of biodegradable soap and an extra bag to hold your cup or period panties when you no longer need it.

• Pre-made kits: You can buy pre-assembled period kits (a couple brands are .Pac and Animosa). These are good for folks who don’t want to find all the pieces themselves. They’re usually waterproof and come with everything you need for a super easy, sanitary experience in the backcountry. And they’ll have smaller and larger sizes based on how many days your adventure is.

3. Practice at Home

Practicing using your kit at home can relieve a lot of stress when out in the backcountry. You want to feel familiar and comfortable with your system before heading out!

• No shame: Every single outdoorsperson has had some experience with pee, poop or periods. There is no shame in an accidental mishap. It’s a learning opportunity, just like all outdoor oopsies!

• Remembering supplies: Make a list of what you’ll need to create your kit and save it on a Google Doc or in your phone for future reference.

• Repackaging: Gather your supplies and repackage them into your kit so you can cut down on space.

• Trying new things: If you haven’t used any of the items in your kit before, try them at home first.

• Final packing: Before leaving on your trip, mentally and visually check that you have everything you need to stay comfortable and clean.

4. Be a Steward

Respecting the environment includes knowing the area’s guidelines and following Leave No Trace principles.

• Bear storage: There’s ZERO evidence showing that bears are attracted to menstrual fluid. But, to practice responsible backcountry skills, you’d treat used menstrual products as smellable items. When you’re in bear country, you need to store ANYTHING with a potential scent in a bear-proof container or hang. That includes stuff like toothpaste, lip balm, food, and used menstrual supplies.

• Leave No Trace: Never leave anything not produced by your body in the backcountry. That means tampons and toilet paper come out with you with your trash.

• Catholes for blood: In your cathole, you can dump your menstrual fluid and whatever water you used to clean it. Of course, you’ll fill your hole back in and mark it with a stick as usual.

• Pit toilets: Do not put pads or tampons into pit toilets. They take hundreds of years to decompose, or they might be found by animals or had to be removed by a ranger.

• River trips: Menstrual blood can go in the groover.

Hey guides and outfitters: You can help!

There shouldn’t be any shame in getting your period in the backcountry, but unfortunately, people still get embarrassed by it and will often suffer in silence instead of asking a guide for supplies.

• Guides: Plan for and accommodate periods on your trips.

• Outfitters: Add period care to your orientation materials.

Try it out!

Next time you head out knowing you’ll have you period in the wilderness, follow the four steps and experiment until you find what feels best.

Nature didn’t design you to suffer— you can find methods that work for you.