Yes — you can absolutely backpack while on your period.
I started teaching as a backpacking instructor back in 2008, and I still remember one of my students telling me that she had to cancel a backpacking trip because she was having her period.
Now, if you would prefer not to backpack while having your period, that's completely valid and an understandable choice and preference.
However, this person believed that she couldn't backpack while she was on her period — that somehow her period was a gate preventing her from getting outside and doing the things she enjoyed.
After taking my class, and in particular the portion about hygiene, she told me that she felt like her entire world had expanded because suddenly she knew how to handle her period in the backcountry so that she could choose to explore or not, no matter what.
Having your period while backpacking might not be ideal, but it's something that menstruators have to deal with, and luckily, it's absolutely possible to feel good in your body, take care of your period, and enjoy your backpacking trip at the same time.
Most importantly, yes — you can absolutely backpack while on your period.
Always Come Prepared
The very first rule of having your period on a backpacking trip is to bring menstrual products with you whether you are expecting your period or not.
Even if your period just came last week. Even if you're convinced there is no possible way it could show up. Even if you're only going out for one night.
Go on every backpacking trip as if you are expecting your period to arrive.
Once you're past the trailhead, it becomes very difficult to retrieve supplies you didn't bring. I can't tell you how many times people have messaged me saying they ended up turning a Kula Cloth, a T-shirt, or some other item into a makeshift menstrual pad. That is not the experience you went outside to have — and it's easily avoided by preparing ahead.
Three Ways to Handle It
There's no single right answer here — just the method that fits your body, your trip, and your comfort. Here's the quick lay of the land before we dig into each one.
Traditional Products
Pads and tampons. Familiar and comfortable — just remember everything packs back out with you.
Period Underwear
Reusable and simple, but laundry-heavy — and slow to dry in wet climates.
Cups & Discs
My personal favorite. A learning curve up front, then low-fuss and zero disposables.
Method One: Traditional Menstrual Products
Disposable products like pads and tampons are often what people feel most comfortable using, and there is absolutely nothing wrong with that.
The most important thing to know is that if you pack them in, you must pack them out.
Before you leave, make an educated estimate of how many products you'll need, then throw in a few extras for good measure. Bring along a trash bag and an odor-resistant storage bag, because all of those products are coming home with you.
That's right. Disposable menstrual products are not disposable in the backcountry. They cannot be buried. They should not be left in privies unless specifically allowed by local regulations. They need to be packed out.
One of my favorite tools for this is Your Yuckies — a compostable hygiene bag made for discreetly storing and packing out used hygiene products until you can dispose of them properly. Paired with an odor-proof sack, it's a simple way to keep everything contained and Leave-No-Trace friendly while you're on trail.
Once used, store everything the same way you'd store other scented items. In bear country, that may mean keeping them in your bear canister, bear hang, or other approved food-storage system.
Method Two: Period Underwear
Another option is period underwear. This isn't my preferred method because it requires a significant amount of laundry — and if you're backpacking in a wet climate, washed underwear can take a long time to fully dry.
If you plan to use period underwear, I recommend bringing at least three pairs:
- One pair you're wearing
- One clean, dry backup pair
- One pair that may be drying
That rotation gives you some flexibility. To wash, move at least 200 feet away from lakes, streams, rivers, and campsites. If possible, dig a cathole and wash the underwear over it so any menstrual blood can be buried afterward. Washing directly in a lake or stream is not considered Leave No Trace best practice. Again — the biggest challenge with this method is simply getting everything dry.
Method Three: Menstrual Cups & Discs
My personal favorite method for managing my period in the backcountry is using a menstrual cup. There are also menstrual discs that work similarly, and some people absolutely love them. I've tried quite a few cups over the years, and personally, the DivaCup has been my favorite.
Before we go any further, though, there is something important to know: there is a learning curve.
Proper insertion and removal takes practice. It can take a few cycles before you figure out what works best for your body, how to create a good seal, and how to avoid leaks. It can also help you avoid a few Texas Chainsaw Massacre-adjacent moments.
If you're interested in using a menstrual cup while backpacking, I highly recommend practicing at home for several months before taking one into the backcountry. Trust me on this. The reward is a period-management system that doesn't require disposable products and is relatively easy to manage while you're outside.
How to Empty a Cup in the Backcountry
If you're using a menstrual cup or disc, here's the simple version:
- If a backcountry privy is available, empty the menstrual blood directly into it.
- No privy? Dig a cathole six to eight inches deep — just like you would for pooping — and empty the contents into the hole before covering it.
- You can rinse your cup over the hole, too, so any blood that washes off gets buried as well. I keep a CNOC Vesica collapsible bottle and a tiny bottle of soap with me just for this.
Clean hands matter. Before inserting or removing a menstrual cup, disc, tampon, or period underwear, wash or sanitize your hands as thoroughly as possible. A small bottle of hand sanitizer or a little biodegradable soap can go a long way toward preventing irritation and infection.
Depending on the size and firmness of the cup I'm using, it can sometimes make it feel harder to pee. I have a larger-capacity cup that I use on heavier flow days, and occasionally I'll squat to pee and find that nothing happens — even though I know I need to go.
The first time this happened, I was incredibly confused. For me, removing the cup temporarily solves the issue.
This doesn't happen to everyone, but I mention it because if it does happen to you, you'll know what's going on instead of wondering whether you've suddenly forgotten how peeing works.
Snow Camping & Blue Bag Areas
If you're snow camping or traveling in an area where human waste must be packed out, things become a little different. In these situations, check local regulations and come prepared.
In many of these environments, you'll need to pack out menstrual blood and products along with human waste. That means bringing some type of airtight container for storage — personally, I'd recommend something like a Nalgene bottle with a secure lid.
I'll be honest: when I'm snow camping, I sometimes find traditional menstrual products easier to manage. And one thing to remember — digging a hole in snow and pouring menstrual blood into it doesn't count as burying it. Eventually the snow melts, leaving everything behind.
Wet Wipes & Staying Comfortable
One small luxury that can make a huge difference is carrying wet wipes. You can bring standard wipes in a resealable bag, or use compressed backpacking wipes that expand when water is added.
A quick cleanup can make you feel dramatically more comfortable, especially on hot days or during longer trips. Just remember: every wipe gets packed out.
What About Bears?
There is, unfortunately, a long-standing rumor that bears are specifically attracted to menstruating hikers. Fortunately, there is no strong evidence that menstruating people are at greater risk of bear attacks.
Like any scented item, menstrual products should be stored properly according to local wildlife guidelines.
The rumor is often traced back to a tragic incident in Glacier National Park during the 1960s and 1970s. In reality, only one of the two women was menstruating — and investigators ultimately attributed the attacks to bears that had become habituated to human food and garbage, not to anyone's period. Modern wildlife research has not shown that menstruation itself makes backpackers uniquely attractive to bears.
So if you've been nervous about backpacking on your period because of something you heard years ago — hopefully this puts your mind at ease.
Listen to Your Body
If you're someone who experiences cramps, headaches, fatigue, or other symptoms during your cycle, make sure you're carrying any medications or comfort items that help you feel your best.
Most importantly, listen to your body. Our hormones are constantly fluctuating, and sometimes our bodies ask us to rest a little more and push a little less.
Maybe you want to go for the bonus summit before sunrise. Maybe you don't. Both choices are okay.
The point is that you are a natural being outside experiencing nature. The more you can allow yourself to live in harmony with that reality, the better experience you'll likely have.
Somewhere out there is a sunrise that's been waiting your whole life for you to show up.
close the door ↩Your period does not make you any less welcome in the wilderness.
Wishing you many beautiful adventures, plenty of confidence, and a deep sense of nourishment and connection to your body along the way.
Love,
Anastasia
Founder, Kula Cloth®
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