Playing Sports on Your Period: How To Overcome the Struggles During Your Time of the Month

Jessica Lubahn 9 min read

Playing Sports on Your Period: How To Overcome the Struggles During Your Time of the Month

Ah, the dreaded time of the month. 

You’re probably feeling tired, bloated, and maybe a bit moody. 

But just because it’s that time doesn’t mean you have to sit on the sidelines. 

With a few strategies, you can still make playing sports on your period feel like a breeze. 

In this blog post, we discuss how to overcome monthly period struggles so you can confidently play sports while on your period.

Table of Contents

Can You Play Sports While on Your Period? 

Playing sports while on your period is 100% possible — and can actually be beneficial in helping to relieve menstrual symptoms. 

Your period may come with physical changes that can affect how you play and feel. But as long as your physician doesn’t set any limitations, it is safe to play sports during your period.

Is It Bad To Play Sports While on Your Period?

Many people may think that exercising and playing sports while on their period is unhealthy or wrong. 

However, this is absolutely not true.

One of the greatest benefits of exercising while on your period is that it helps distract you from any pain or discomfort you are experiencing. 

Working out releases endorphins, which are the body’s natural feel-good hormones. 

Research shows that regular physical activity can reduce cramps and other PMS (premenstrual syndrome) symptoms. It has even been known to reduce depression and anxiety during that time of the month.

So next time you have your period, don’t let it stop you from doing something physically active. Your body deserves some love, so exercise normally and comfortably through all stages of your menstrual cycle.

play sports on period

How To Play Sports on Your Period: 7 Things That Can Help Your Performance When You May Not Feel Your Best

Let's face it, periods can be a hassle. But that doesn't mean you have to miss out on your favorite sport or activity just because it's that time of the month.

Here are 7 tips on how you can still play sports while on your period. With these tips in mind, you should have everything you need to make sure playing sports on your period doesn't slow you down. 

#1: Wear the Right Period Products

If you’re going to be physically active for more than a few hours at a time, it’s important to wear the right period products. Pads can be bulky, uncomfortable, and cause a lot of chafing.

Non-pad products such as …

  • Tampons
  • Menstrual cups; or
  • Leak-proof underwear 

… are the perfect no-show, no-slip options for discreet period care. 

Which should you choose? It depends on what you like. 

Whatever you decide, it’s wise to wear leak-proof underwear in addition to your choice of menstrual protection, just in case of an accident.

Reusable absorbent underwear offers up to twelve hours of added protection — without the extra bulk you experience with pads.

Are you ready to experience the confidence that comes with wearing leak-proof panties while playing sports on your period?

ONDRwear is the highly absorbent period underwear you’ve been looking for — and great news, it doesn’t rub or chafe. 

Try ONDRwear risk-free with our Perfect Pair Guarantee.

how to play sports on your period

#2: Eat Well

Eating well during your period is essential for maintaining energy, and it can make a big difference in how you perform when playing sports on your period. 

Nutrient-rich foods like …

  • Fruits
  • Vegetables; and
  • Whole grains 

… can give you the energy you need to stay active.

Aim for small snacks throughout the day so you can stay energized throughout practice or a game.

#3: Stay Hydrated

Hydration is key during any sports performance. But it’s especially critical when playing sports on your period because you will likely lose an increased amount of fluids due to blood and sweat.

The benefits of drinking lots of water include:

  • Keeping your energy levels up throughout the day
  • Helping reduce cramps; and
  • Improving strength 

So be sure to bring a water bottle or two to practice or a game!

#4: Wear Comfortable Clothing

The last thing you want is uncomfortable clothing causing any more discomfort than you might already be feeling from being on your period. You don’t want to have to wonder:

  • How can I keep my pad from showing?
  • Is my bloat so bad that I can’t fit my pants?
  • Will my underwear protect me from leaks?

These thoughts can contribute to a poor mood, poor confidence, and more distractions for you when you’re playing sports on your period. 

Choose clothes made from soft fabrics such as cotton or modal, as they are less likely to bunch up and cause chafing or irritation while you’re playing. 

It is also important to choose clothes that fit properly because tight clothing can restrict blood flow — which can cause cramps and discomfort. 

playing sports on period

#5: Get Adequate Rest

Your energy levels may dip due to being on your period, so it's important to rest between practices, games, or any additional activities related to sports. 

Sleep is critical for physical performance and recovery during menstruation since it helps manage inflammation, improves mood, and reduces fatigue. 

Take the opportunity to:

  • Relax
  • Unwind
  • Take a nap
  • Watch a movie
  • Set a sleep schedule
  • Power down screens; or
  • Whatever helps you feel rested

If you suffer from period-induced fatigue and soreness, try to work in extra sleep or naps the week before your period. 

On days when you have little energy or feel achy, putting an extra hour in at bedtime can be a great way to make up the difference until the hormonal dips pass.

#6: Use Over-the-Counter Pain Relievers 

To make sure you stay on top of your game, it may help to use over-the-counter pain relievers. 

These drugs can help ease PMS symptoms, like swelling and cramps.

Nonsteroidal anti-inflammatory drugs (NSAID) like …

  • Naproxen (Midol)
  • Aspirin; and
  • Ibuprofen

… are commonly recommended medications that can reduce the physical discomfort associated with menstruation. 

#7: Keep Adequate Coverage With You 

During your period, one of the most important things you can do to keep yourself comfortable and confident while playing sports is to keep adequate coverage with you.

Be sure to always come prepared by keeping extra menstrual protection stored in your gear.

As an added precaution against leakage due to perspiration from long competition sessions, you will want one final item to feel protected — leak-proof underwear.

ONDRwear is a leak-proof underwear that helps stop any potential leakage without adding noticeable bulk for athletes who don't want their periods slowing them down.

And it’s meant to stay in place — so you won’t have to spend time worrying about leaking and spotting. 

Try ONDRwear today.

how to play sports on your period

The Benefits of Playing Sports on Your Period 

Playing sports on your period can have a lot of positive effects on managing your menstrual cycle. 

Whether you’re an athlete or someone who goes to the gym a few times a week, it helps to understand how exercise can benefit you during your time of the month.

Exercise Can Combat Symptoms of PMS & Boost Your Mood During Your Period

Recent research suggests many women report feeling better after exercising when menstruating than at any other time of the month.

Exercise, such as playing sports, helps improve your overall mental health by increasing dopamine and serotonin levels in the brain. 

These hormones are associated with improved well-being and help reduce …

  • Stress
  • Anxiety; and
  • Depression

… which are all things you might experience as symptoms of PMS during your period. 

Additionally, increased oxygen uptake from water-based activities such as swimming can help calm cramps relating to menstrual pain.

So if you’re feeling sluggish or bloated during your time of the month, it may help to get up and play sports or just go for a walk — even if it takes some mental prodding. 

Physical Activity May Reduce Menstrual Cramps 

When you’re on your period and feeling sluggish, the last thing you may want to do is exercise. 

But staying active could be a great way to ease your physical discomfort.  

Research suggests that physical activity during menstruation can reduce menstrual cramps, also known as dysmenorrhoea.

Exercise endorphins are released during physical activity and act as natural painkillers, which can reduce cramps and other menstrual symptoms due to a decrease in inflammation.

The key is finding a level of activity that naturally works for you — something that still challenges you but doesn't exacerbate any existing:

  • Feelings of fatigue
  • Discomforts; or 
  • Physical or mental stress 

Playing Sports While on Your Period Can Help Increase Energy Levels 

Playing sports while on your period is a great way to increase your energy levels. 

Although it may seem counterintuitive, engaging in physical activity can help reduce the fatigue that often comes with menstruation. 

Some athletes experience …

  • Increased energy levels; and 
  • Improved speed and strength

… when exercising on their periods.

Furthermore, exercising during your menstrual cycle can also help improve circulation throughout your body. 

Exercising can help keep you from feeling sluggish during this time of the month and boost energy levels naturally without having to rely on energy drinks or other substances for a quick pick-me-up.

how to play sports on your period

ONDRwear: Leak-Proof, Period-proof Underwear That Allows Athletes to Comfortably Play Sports All Season Long — Even During Their Period

When it comes to playing sports, we often think about the strength, skills, and determination they require of an athlete. But we rarely think about the unique struggles female athletes have during their time of the month. 

Thankfully, ONDRwear has created innovative technology to help female athletes play their sports with peace of mind.

ONDRwear is a line of leak-proof, period-proof underwear specifically designed for people like you who want to keep playing despite biology. 

Our revolutionary product combines a unique, natural stay-dry technology with an ultra-thin design and coverage area that makes it possible to play sports without fear and embarrassment. 

There’s no need to stop your game because of anxiety or discomfort — period or not.

Whether you’re practicing your favorite sport every day or want something slim and discreet to wear for an occasional trip to the gym, ONDRwear gives you peace of mind. 

Click below to try ONDRwear risk-free.

how to play sports on your period

The content in this blog is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.