Periods Happen: Managing Your Menstrual Cycle on the River

Rafting with Your Cycle: Tips from the Canyon

Hello Ladies,

We all know Aunt Flow has a knack for showing up at the most inconvenient times—especially when you’re heading into the backcountry. Whether you’re expecting your period or not, changes in environment, activity level, and stress can all affect your cycle. So, it’s very possible you’ll get a surprise visit from her while on your river trip. 

In this blog, we’ll share tips, tricks, and advice for managing your menstrual cycle while adventuring in the Grand Canyon. These insights come from AzRA’s experienced female river guides—and their personal river-tested experiences. 

Periods Happen—And It’s Totally Normal 

Menstruation is a natural part of life. 50% of the population experiences periods, and chances are, you are one of them—or you love someone who does. Our guides (both male and female) are comfortable talking about periods and are here to help you manage yours on the river. Seriously, periods are far from the grossest thing we deal with on trips! 

So, if you have questions or need help during your trip, please ask your guides, they’re knowledgeable, supportive, and ready to help. 

Why Your Period Might Act Differently on the River 

The average menstrual cycle is 21–35 days, but when your body is under physical stress (like rafting, hiking, heat, or changes in diet), your period might come early, late, heavier, or lighter than usual. You may also feel bloated, retain more water, or crave salt. All of this is normal when your body’s out of its usual routine. 

Staying Clean & Preventing Infections 

A major challenge on the river is staying clean to avoid infections like UTIs or yeast infections. You can use wet wipes and bathe in the main stem of the river using biodegradable soap (but not in side streams those are delicate ecosystems and are important for fishies and creepy crawlies!). 

Biodegradable Soap Brands We Like: 

• Sea to Summit 
• Super Salve Bodywash 
• Dr. Bronner’s 
• Mrs. Meyer’s 
• Dr. Squatch 

What to look for: 

• Explicit “biodegradable” labeling 
• Plant-based ingredients 
• Compostable packaging 

Wet Wipes are also a great hygiene tool. Since all waste is packed out, you don’t need biodegradable wipes, any brand will do. Used wipes can go either into the communal trash or into the groover, NO PLASTIC into the groover, just the wipe.

Period Products: What to Use on the River 

While we’re big fans of sustainable products at AzRA, the river isn’t the best place for reusable period items. Sanitation is key, and it can be tough to keep cups or discs clean enough. Here are some river-friendly disposable options, with pros, cons, and helpful tips: 

Menstrual Discs

Also known as softdiscs or flex discs, these are flexible internal products that sit high in the vaginal canal and hold up to 70 mL of fluid. And are disposable too. 

Pros: 

• Wear for up to 12 hours (day or night) 
• High capacity—good for heavy flow 
• Sits securely; unlikely to leak 
• One size fits all flows 

Cons: 

• Learning curve for insertion and removal 
• Can be messy to remove 
• Requires inserting a finger to place/remove 
• Doesn’t work well for every body type 

River Tip: 

One of our guides swears by discs. Her system: bring soap or hand sanitizer, go near the river to change it, empty the contents into the river, insert a fresh disc, rinse the old one, and toss it in the trash. She wears one during the day and another at night for 24-hour coverage. 

Tampons

Absorbent cotton cylinders inserted into the vagina, available with or without applicators.

*If the tampon has a plastic applicator it goes into the communal trash and NOT into the groover.**

Pros: 

• Familiar and widely available 
• Come in different absorbencies 
• Less messy than external options 
• Applicators make insertion cleaner 
• Has a string for easy removal 

Cons: 

• Must be changed every 4–8 hours 
• Can cause dryness or irritation 
• May leak with heavy flow or overnight 
• Small risk of Toxic Shock Syndrome (TSS) if worn too long 

Tips: 

• Used tampon disposal: 
  • If changing the tampon during the day when on the river, use a ziploc bag to hold the used tampon until it can be disposed of in the communal trash.  
  • If changing the tampon at the set up groover, the used tampon can be dropped into the groover. The plastic applicator does NOT go into the groover, it is thrown away in the communal trash. 
• Bring a few sizes to adapt to changing flow 
• Wash hands or sanitize before and after changing 

Pads

External absorbent products that sit in your underwear. Available in disposable or reusable forms, though disposables are preferred on the river. 

Pros: 

• Easy to use and sanitary 
• Non-invasive 
• Great option for nighttime use 

Cons: 

• Not ideal for use during the day—getting splashed = soggy pad 
• Can’t be worn while rafting 

Tips: 

Use pads at night while in camp and dispose of them in the trash. They’re a great backup if you want a break from internal products. 

Final Notes 

Periods can feel like an inconvenience, but they don’t have to ruin your adventure. With a little preparation, you can stay comfortable and clean. If you’re unsure or have any concerns during your trip, just talk to your guides.