Managing periods and contraception on the road

Maybe you’ve worried about this before your trip, or maybe you won’t even think about it until you’re halfway across the world and scrambling through a pharmacy with Google Translate open. Either way, caring for your body while backpacking, especially when it comes to your period and contraception, is something worth planning for.

Here’s a practical guide based on real experiences, little-known tips and everything I wish I’d known before packing my bags.

Period care while travelling

Let’s be honest: periods are inconvenient at the best of times. Add in cramped dorm bathrooms, questionable hygiene standards or a 12-hour bus ride through rural mountains and it becomes a whole new challenge. But don’t stress, there are ways to make your period easier to manage on the road.

Stock up before you go

Buying period products abroad can be surprisingly tricky. In some countries, you might find the basics easily, but your preferred brand or type could be nowhere in sight. In other places, tampons are rare or virtually impossible to find.

Indonesia, for example, was a personal struggle. I couldn’t find tampons anywhere outside of big city supermarkets (and even that was a challenge) and even then, applicator-style tampons were non-existent. Organic or sustainable options? Forget it.

If you have specific needs or preferences, whether that’s a certain brand, applicators or organic cotton, bring enough to cover at least the first few months of your trip. If you’re travelling long-term, consider packing supplies for your entire trip if space allows. When travelling through bigger cities or more western countries, this can also be a good time to stock up.

Consider a menstrual cup with caution

Menstrual cups are a popular choice among travellers for good reason. They’re reusable, eco-friendly and save tons of space. But they do require regular cleaning, ideally, boiling them between cycles, which can be difficult if you’re staying in hostels, camping or on the move. Also, getting used to inserting and removing them takes a little time (and privacy), so don’t try one for the first time the week before your flight.

If you’re already a cup user and comfortable with it, just be prepared:

• Bring mild soap to clean it.
• Carry a small bottle of clean water in case you need to rinse it in a public toilet.
• Find ways to sterilise it, like using sterilising tablets or staying somewhere with access to a kitchen or kettle.

Don’t overlook period underwear and swimwear

One of my favourite discoveries has been period underwear and swimwear. They’re absorbent, discreet and incredibly handy for light days or as backup with a tampon or cup. They’re also a game-changer when you don’t have access to a bin (because let’s face it, that happens a lot).

The biggest pro? Sustainability. You’re not tossing away pads and tampons every month, and you can easily rinse them and then send them away with the rest of your laundry. Just remember that they do require regular washing and drying time, so pack enough pairs to rotate, and make sure they’re completely dry before packing them away.

Contraception on the road

Your period isn’t the only thing to think about when travelling. Contraception is another topic that often gets overlooked, until you realise you’re running out of pills and there’s no pharmacy in sight.

First things first: contraception is a personal choice. You don’t have to take anything if it’s not right for you. There’s absolutely no “one-size-fits-all” when it comes to birth control. But if you do choose to use contraception, especially while travelling, it’s worth thinking ahead. Whether you’re trying to avoid pregnancy, regulate your cycle or manage hormonal symptoms, here are some key things to consider when you’re on the move.

Plan ahead with the pill

If you’re on the pill, planning is essential. Depending on your destination, it may be difficult or even illegal to buy contraceptive pills over the counter. In some countries, they’re available without a prescription. In others, you’ll need a doctor’s note or you can’t get them at all. Bringing a large supply from home is your best option. Especially as you might be unfamiliar with brands from the region you’re in, you may end up taking the wrong thing due to mistranslations.

Before your trip:

• Talk to your doctor about getting an extended prescription.
• Ask your pharmacist if they can dispense multiple months at once (some places will, especially for travel).
• Carry a copy of your prescription in case border officials ask questions.

Pro tip: Store your pills in their original packaging and always keep a set in your carry-on in case your luggage gets lost.

Long-term options with implants & coils

If you don’t want to deal with pills, there are great long-term contraception options that require zero maintenance while you travel. I had the contraceptive implant and it worked brilliantly for me. It lasted three years, meant no daily reminders, and gave me peace of mind whether I was on an overnight train or Island hopping around the Philippines. My implant has recently been removed, so I can’t yet comment on travelling without it.

Here are some low-maintenance options to consider:

• Implant (3–5 years): A small rod placed in your arm. Virtually invisible and highly effective.
• IUD/Coil (3–10 years): A small device placed in the uterus. There are hormonal and non-hormonal versions.
• Injection (3 months): Administered by a healthcare provider, but may be harder to maintain while travelling.

You should speak to a healthcare provider before your trip. This will help you find the best option for you.

A few bonus tips

• Track your cycle with an app like Clue or Flo. Knowing when your period is due helps with planning treks, beach days, or long journeys.
• Keep toilet roll/tissues with you at all times; this will make sure you never fall short. Toilets on the go rarely have toilet paper.
• Always carry a period kit in your daypack: a ziplock with a spare pad/tampon, wet wipes, a spare pair of underwear and a painkiller.
• Research local laws and customs: In some countries, contraception and menstrual products are taboo or even restricted, especially in conservative areas.
• Talk to other women: Don’t be afraid to ask fellow female travellers what they do. You’ll be surprised how much advice and support you’ll get.

Whether you’re setting off on a two-week backpacking trip or a year-long adventure, taking care of your health should always be a priority, even when it’s inconvenient or awkward to talk about.

Periods and contraception might not be the fun part of travel, but they’re part of the reality. A little planning goes a long way in making sure you can focus on the actual adventures, not sprinting through a tiny town in search of tampons.

Trust me, your future self will thank you.