Swimming on your period brings up a lot of “what ifs.” Is it safe? Will it leak? Can you enjoy it without worrying about leaks?
The good news? Yes, you can absolutely swim on your period with a tampon. When you have the right menstrual product, hitting the pool or the beach is fair game—even during your heaviest days.
This guide explains what happens when you swim with a tampon, how to choose the best one, how often to change it, and the period products to consider if tampons aren’t your thing.
Is It Safe to Swim on Your Period with a Tampon?
Yes. Menstrual tampons and swimming go hand-in-hand when you use them correctly.
A common myth is that water somehow makes your period flow faster or more visibly. In reality, the pressure from the pool or ocean temporarily slows down your menstrual flow. If you're using the products correctly, it won't leave a red trail behind.
As long as you change your tampon regularly and avoid spending extended time in a wet swimsuit, there's little cause for concern. In fact, swimming can help relieve menstrual cramps, thanks to the natural pain-relieving effects of endorphins.
So, breathe easy. With a good tampon and a little know-how, you’re free to swim your heart out on your cycle.
How Does a Tampon Work While Swimming?
Tampons absorb menstrual fluid internally, which means they can do their job without getting soggy from the outside. They essentially act like a barrier between your menstrual flow and the rest of the world, including the pool.
Once inserted correctly, a tampon swells slightly to fit your vaginal canal, keeping period blood in check (even during water activities). This is why a snug fit and the right absorbency matter. When used correctly, a tampon lets you move freely without worrying about leaks or visible strings. And no, it won’t “fill up” with water while you’re swimming. It’s made to absorb bodily fluid, not chlorinated pool water or ocean waves.
How Often Should You Change Your Tampon When Swimming?
Whether you’re swimming or not, tampons should be changed every 4 to 8 hours. That means if you pop one in at noon before hitting the swimming pool, it should come out no later than 8 p.m.
Wearing a tampon for too long can lead to irritation or, in rare instances, Toxic Shock Syndrome (TSS).1 Plus, leaving a tampon in for a long time after swimming can feel uncomfortable and unhygienic.
A helpful tip: change your tampon right before entering the water and again after your swim, especially if you have a heavier flow. It's also wise to carry extra tampons with you to change more often if necessary.
What Types of Tampons Are Best for Swimming?
Not all tampons are created equal, especially when it comes to swimming on your period. You’ll want one that:
- Has the right absorbency for your flow
- Fits securely and comfortably
- Is made with safe, high-quality materials
Rael’s tampons are BPA-free, made from organic cotton, and come in regular, super, and compact options. They're designed for a variety of flow levels and lifestyles while still hold up in the water.
Regular vs. Super Absorbency for Swimming
On a light day, go with a regular absorbency tampon. With a heavier flow? Super or even super-plus might be your better bet. Just keep in mind that using a tampon that’s too absorbent can feel dry and uncomfortable during insertion or removal. Aim for the right balance based on your flow.
Applicator Choices: Plastic vs. Cardboard
If you're swimming, plastic applicators tend to be smoother and easier to insert quickly (especially if you’re changing in a public restroom or beachside cabana). While cardboard is more eco-friendly, it might not be as glide-friendly. Whatever you choose, make sure the tampon stays securely in place while you're moving. No one wants to be adjusting in the middle of a pool day.
What If I Don’t Want to Use a Tampon While Swimming?
Tampons aren’t for everyone, and thankfully, there are other period products made for water.
Here are some great tampon alternatives:
- Menstrual cups: Silicone or rubber bell-shaped reusable menstrual cups sit internally and can last up to 12 hours. Great for longer swims and competitive swimmers who don’t want to change mid-session. Just be sure you know how to insert a menstrual cup correctly to prevent leaks. Storing your cup in a menstrual cup case also helps keep it more sanitary between uses.
- Period swimwear: Yep, it’s a thing! Think of it as period underwear built into a bathing suit. It's great for light days, spotting, or as a backup with another menstrual product.
Just steer clear of period pads—they’re not designed for water and will quickly turn into a soggy mess.
How Do You Prevent Leaks While Swimming on Your Period?
Nobody wants a leak. Here’s how to make sure your swim stays worry-free:
- Use the right absorbency for your flow: The right tampon goes a long way.
- Change your tampon or menstrual cup regularly: Before and after your swim is best.
- Double check the tampon string: Tuck it in if needed.
- Stay hydrated: Dehydration can make period cramps worse.
- Know your flow: Track your menstrual cycle so you’re not caught off guard.
- Test your swimwear fit: Make sure your swimsuit holds everything in place.
- Avoid prolonged periods in a wet swimsuit: Change after swimming to minimize irritation.
Swim Confidently on Your Period
Let’s call it like it is—your period doesn’t have to stop you from living your life, especially not your time in the water. Whether you're a casual swimmer, a pro at swimming laps, or just want to chill in the ocean for a bit, the right period product can make all the difference.
Tampons are tried-and-true, but menstrual cups and period-friendly swimwear are also effective. The point is: you have choices, and your menstruation doesn't need to sideline your summer. Rael’s organic cotton core tampons or reusable menstrual cup and case are safe, comfortable, and water-friendly options you can trust on your cycle.
Sources:
- Cleveland Clinic Staff. “What Happens If You Leave a Tampon in Too Long?” Cleveland Clinic, 9 Sept. 2022, health.clevelandclinic.org/what-happens-if-you-leave-a-tampon-in-too-long. Accessed on June 30, 2025.