How to Survive A Long Flight While Menstruating

Taking a long flight while menstruating? My condolences.

This is a situation that every person who has a uterus/was Assigned Female at Birth dreads having to deal with: getting your period right before a long-haul flight. It doesn’t matter how strategically you might plan your trips; your period will find you. It’s a miserable experience and I don’t wish it on anyone, not even my worst enemy (if I ever had one). I just did it twice toward the end of last year: once when I was flying back home from India (a 15-hour flight) and again when I was flying home from New Zealand (three legs totaling almost 23 hours). Though I hope no one else has to, it’s a common experience we often deal with. Even in high school/my early college years, it felt like every family trip we had, I got my period two days into the trip and had to forgo the pool.

Which, I guess, might now make me some kind of expert. Nothing on the list should be surprising but I’ve put together a guide on how to survive a long flight while menstruating to help make your next flight less uncomfortable.

Let’s dive right in.

Bring Extra Period Products & Cleansing Wipes

This tip is essential: bring plenty of extra period products with you in your personal item or carry-on bag and pack some cleansing wipes too. The flights I took recently (on United and Qantas) also provided products in the lavatories if needed. I recommended overnight, leakproof pads, even if they’re just for the extra assurance. Also, I always change right before boarding.

I use the airport bathroom anyway (because you don’t know what kind of state the plane bathroom will be in) but you may have to wait close to an hour or hour and a half after taking off before the seatbelt signs come off to signal that it’s okay to move about the cabin. You don’t need that anxiety waiting to change so change beforehand. The cleansing wipes are good to use to help clean up more effectively down there so you don’t feel gross in your clothes after returning to your seat.

Book An Aisle Seat

Speaking of seats, if you’re able to choose them, pick an aisle seat! I’m an aisle-seat girlie anyway (unless I want to sleep on a flight) but you won’t have to bother anyone to keep using the bathroom. If your neighbors are sleeping, you won’t need to tap them on the shoulder or interrupt their movies. Unless you really prefer a window or a middle seat, or you’re flying an airline that assigns seats, go with the aisle seat.

Walk/Stretch

Sitting in an aisle seat also means you can stand up when you want. While you won’t be doing high-intensity cardio on your flight, it’ll be good to walk around and stretch your muscles when you can (even if you’re not menstruating). The exercise will help.

Wear Dark But Comfortable Clothes

Another rule that I follow on all long flights anyway is that I need to wear comfortable clothes. I won’t dress like a slob but a chic sweatsuit in a neutral color is usually my go-to choice of attire. Skip the skinny jeans but if you’re using pads, wearing Spanx or boy shorts underneath your clothes can also help keep them in place and give you an extra layer of protection.

Bring Extra Clothes

You should do this anyway in case you get stuck at the airport but bring an extra set of clothes with you in your personal item or carry-on bag, even if it’s just an extra pair of panties and bottoms at the very least. You’ll feel better knowing that in the event you do leak through and you don’t want the world to know you’re menstruating, you’ll be able to change into a fresh set of clothes. Bring a Ziploc bag too, to keep the old panties in.

Stay Hydrated

One of the most important rules of flying is to stay hydrated, even more so if you’re also menstruating. Bring a reusable water bottle (or two) with you to fill up at the airport and I’ve never had any trouble asking flight attendants for water bottles or cups of water. Just ask politely! I used to use this water bottle but really any would do. Fun fact: my flight to Auckland from JFK in November was so empty, they had two water bottles waiting for us at our seats. The flight crew came around so often to check on us; it was the best flight experience I’ve had so far. So stay hydrated (and avoid the alcohol and caffeine).

Pack Extra Snacks

This is also something I do anyway because I never know what vegan-friendly options I’ll have on board (even when I request vegan/plant-based meals months in advance, some airlines cough, cough United still manage to screw it up and tell me I didn’t so I starve). You can also ask for fresh fruit or bring your own cut fruits and veggies. Bananas are super helpful for me while I’m on my period so I’ll eat one. Even on shorter flights (like the four-hour one from Christchurch to Brisbane, I couldn’t eat any of the offered snacks but the flight crew was so sweet and brought me a banana from up front and asked me if I needed anything else), you’ll have some options available and the flight crew is more than happy to provide if you ask nicely.

You can find my favorite vegan travel snacks here.

Bring Painkillers/Ibuprofen

I’ve never had to use it but as a last resort, if you’re cramping badly or in pain or you usually need some medicine to ease the symptoms, bring it with you. You would rather have it as a precaution and end up not using it than forgetting it entirely and not being able to use it as needed.

Relax

Sometimes, this is hard to do but stress makes period symptoms worse. Relax as much as you can before the flight. Get to the airport with plenty of time to spare so that you’re not rushing or overwhelmed with anxiety about getting to your gate on time. Watch the flight map or listen to music (I like lo-fi beats for flights when I’m trying to sleep). Bring a book or watch a calming movie. Whatever you can do to calm your body down will help.

These are my top tips for surviving long flights while menstruating. Did I miss anything? Let me know below!