Female Health Info

Supporting Swimmers Through Their Menstrual Cycle

People who experience periods are truly incredible. If you don’t know that yet, you soon will! While balancing school, social life, family time, and training for swimming and other sports, their bodies are also working overtime in ways that those who don’t experience periods may not fully appreciate. We want to highlight this and dedicate time to supporting our swimmers through it.

As a growing and developing club, we are committed to providing the highest quality coaching, advice, and information related to swimming. It’s important to us that all swimmers feel comfortable discussing anything that might affect their health and well-being, both in and around the pool. One significant change for many young swimmers (typically between 10-15 years old) is the onset of their menstrual cycle. We understand this can be a daunting prospect for both swimmers and parents, but at Ascot Royals, we want to reassure you that we’re here to help every step of the way. We will provide guidance, resources, and a supportive environment to ensure our swimmers can manage their periods confidently while continuing to enjoy and excel in their sport.

Managing the Menstrual Cycle and Swimming

How the Menstrual Cycle Might Affect Swimming

Every swimmer will experience their period differently—some may notice minimal effects, while others may find it more challenging. Here are some key factors to consider:

Energy Levels and Performance

Swimmers may experience fluctuating energy levels during different phases of the cycle. The first few days of menstruation can sometimes bring fatigue, which might affect training or endurance. On other days, athletes may feel a surge of energy. These experiences vary from person to person.

Cramps and Discomfort

Period cramps, often felt in the lower abdomen or back, can make swimming more difficult. However, swimming can help alleviate cramps by improving blood circulation and relaxing muscles. Other symptoms may include headaches, migraines, sore breasts, and muscle aches. See the "Practical Tips" section for ways to manage these symptoms.

Mood Changes

Hormonal fluctuations during menstruation can sometimes lead to mood changes, heightened emotions, and even disrupted sleep.

The Importance of Communication

Open Communication

Encourage swimmers to share how they’re feeling—whether it’s physical discomfort, emotional challenges, or general concerns. It’s okay to take a break when necessary, but swimmers should also be reminded that movement, such as swimming, can often help improve their mood and alleviate discomfort.

Normalising the Conversation

Open discussions about menstruation among swimmers, parents, and coaches help reduce embarrassment or stress. By fostering a supportive team environment, we can ensure that every swimmer feels comfortable and confident in managing their cycle while continuing to participate in training and competitions.

Practical Tips

Swimming During Your Period

Bleeding typically lasts between 2-7 days, though this varies from person to person. Swimmers can continue training and competing while on their period by using tampons, menstrual cups, or period swimwear. These options are safe, comfortable, and allow swimmers to focus on their performance without worry.

Managing Pain

Heat pads, light stretching, hydration, and over-the-counter pain relief can help alleviate cramps and other discomforts before training.

Tracking the Cycle

Some swimmers find it helpful to track their cycle, enabling them to anticipate energy levels and adjust training accordingly. If you would like more information about tracking your cycle, please reach out to the coaching team.

Period Swimwear

Period swimwear is designed to absorb menstrual flow while preventing leaks in the water. It is discreet, comfortable, and allows swimmers to feel confident without needing tampons or menstrual cups.

Benefits of Period Swimwear:

Made from absorbent, waterproof materials that prevent leaks.

Comfortable and often indistinguishable from regular swimwear.

Available in various sizes and styles, ideal for younger swimmers.

Long-Term Perspective

Menstruation is a normal part of life and, with time, becomes easier to manage. It should never be seen as a barrier to performance but rather as something that can be worked through with the right support and understanding. We want our swimmers to know that we are here to help every step of the way.

For additional resources, Swim England provides helpful information on periods and swimming: Swim England Periods FAQs & Resources.

Alternatively, you can speak to or email one of the coaching team if you have any questions or concerns.