Resource library
Browse the Health Hub resource library for menstrual health, parents, schools and sport.
Periods can be inconvenient and sometimes uncomfortable, but you should not have to quietly put up with symptoms that are making school, sleep, swimming or everyday life really difficult.
Swimming can make body changes feel more noticeable because swimwear shows more of your body than everyday clothes.
A swimming gala can mean a long day at the pool, several races, warm-ups, waiting around and limited chances to go back to your bag.
A little preparation can make periods at swimming feel much less stressful.
Talking about periods can feel awkward, especially if you have never spoken to your coach or swimming teacher about them before.
Period cramps are common. They can feel like an ache or squeezing feeling low in your tummy, and sometimes the pain can spread to your back or thighs.
Changing rooms can feel different once puberty starts.
A period leak can feel especially stressful at a swimming pool because you may be wearing less clothing and sharing changing spaces with other people.
Period swimwear is swimwear made with extra layers designed to help manage period blood while you are in and around the water.
Swimming can make period products feel confusing because not every product that works at school or at home will work in water.
Yes. You can usually swim when you are on your period.
Your first period can start anywhere: at home, at school, on the way somewhere, in the changing room, or just before you are due to get into the pool.
Match days and tournaments can mean early starts, long journeys, unfamiliar toilets and several hours away from home.
Your body is doing two big jobs at the same time: growing and playing sport.
Puberty changes bodies , and it does not change everybody''s body in the same way or at the same speed.
Managing a period at football is much easier when you know where you can go, where you can change and who you can ask for help.
A period leak can feel enormous when it happens , especially when you are wearing football shorts and surrounded by teammates.
Pads, period pants, tampons and other period products can all work with football kit.
A little preparation can make periods at football feel much less stressful.
Your first period can start anywhere , at home, at school, on the way somewhere, or right in the middle of football training.
Periods can sometimes be uncomfortable, inconvenient or messy.
Period pants are underwear with absorbent layers built in to help manage period blood.
Keeping a simple note of your periods can help you know roughly when the next one may arrive and notice what is normal for you.
Talking to a coach about your period can feel awkward , especially the first time.
Puberty can make you more aware of your body. Sports kit and changing around other people can sometimes make those feelings stronger.
Breast development is a normal part of puberty. As your body changes, running and jumping can sometimes feel different or a little uncomfortable.
Growing takes energy. Sport takes energy too. Your body needs enough food, fluids, rest and recovery to do both.
Cramps before or during a period are common, and they can feel different from person to person.
A leak is when period blood gets past your period product and onto your underwear or clothes. It can feel embarrassing in the moment, but leaks happen and they are nothing to be ashamed of.
There is no one period product you have to use for sport. The best choice is the one that feels comfortable, works for your period and suits what you are doing.
Your first period can start almost anywhere, at home, at school, during training or at a match. Knowing what to do can help you feel more prepared.
Usually, yes. Having your period does not automatically mean you need to miss PE, training, a match or the sport you enjoy.
Get urgent help if bleeding is extremely heavy, you faint or feel close to fainting, you have severe sudden pain, chest pain, trouble breathing, repeated vomiting, or you feel very unwell…
Useful things to track are dates, bleeding, pain, other symptoms, and how your period affects school, sleep, sport or daily life.
If your pain is dismissed, try again clearly, use examples, explain what the pain stops you doing, and tell another trusted adult or healthcare professional. Your pain still matters.
Feeling embarrassed is common. You can start with one simple sentence, write a note or text, or ask one safe adult. You do not have to deal with period worries alone.
The clearest things to explain are where it hurts, when it happens, how strong it is, what the bleeding is like, and what it stops you doing.
At an appointment, a doctor or nurse will usually ask questions about your periods and symptoms, listen to your worries, and explain what might help next.
Do not ignore very heavy bleeding, severe pain, fainting, fever, repeated vomiting, bad dizziness, pain on one side, or any symptom that feels scary, sudden or very different for you.
See a doctor if your pain is very strong, bleeding is very heavy, symptoms keep stopping normal life, your periods suddenly change a lot, or your period has not started by the mid-teens.
Tell a trusted adult when your period starts and you need help, when bleeding or pain worries you, when you feel unwell, or any time you feel scared, unsure or not able to cope on your own.
A confidence-building guide with simple ways to feel more prepared, informed and comfortable talking about periods.
A larger myth-vs-fact guide that explains why period myths exist, how different cultures and countries can have different beliefs, which common myths are not medically true, and how to…
Practical steps for responding to teasing, finding help and protecting your confidence.
A supportive guide to exercise, rest and choosing what feels right for your body during your period.
A practical guide to packing, sleeping comfortably and enjoying normal social plans while on your period.
Clear advice on bathing, washing and choosing what feels most comfortable during your period.
Reassurance, privacy tips and what to do if you are worried about leaks or being noticed.
Simple tips on normal scent, changing products and knowing when to ask for support.
A myth-busting guide that explains why periods are natural, how to stay clean, and why shame does not belong here.
A practical guide to talking about symptoms that feel severe, unusual or worrying.
Ways to ask for help without feeling like everyone needs to know your business.
What to do if the first person you tell does not really listen or does not understand why you need help.
What to say when symptoms are strong, getting worse or stopping you from normal daily life.
Straightforward ways to ask for pads, period pants or help choosing what to use.
A guide to the different adults and older young people who may be able to help.
Support for kids and teens who feel shy, awkward or embarrassed about talking about periods.
Simple ways to tell a parent, carer, teacher or another trusted adult that your period has started.
A practical guide about building confidence with periods, body changes and asking for help.
A simple guide with quiet ways to ask for help if body conversations feel awkward.
A shame-free simple guide about periods, privacy and asking for help without embarrassment.
A simple guide explaining why spots can appear before periods and how to care for skin gently.
A simple guide explaining breast soreness around puberty or periods and when to ask for help.
A simple guide explaining puberty body changes and why everyone develops at their own pace.
A simple guide explaining PMS symptoms and how tracking can help you spot patterns.
A simple guide explaining anger, sadness and anxiety around periods, with safe ways to ask for support.
A simple guide explaining why feelings can change before a period and what can help.
A practical guide to explaining period pain, symptoms and worries to a trusted adult using simple words.
A safety guide to symptoms that should be shared with a trusted adult or healthcare professional.
A clear guide to when period pain should not be brushed off, including pain that stops daily life or keeps getting worse.
A guide to back, hip or leg pain during periods, what can happen, what may help and when to ask for support.
A guide to headaches around periods, what may help, and when headaches should be shared with a trusted adult or doctor.
A simple guide to tiredness before or during a period, why it can happen, what may help and when tiredness needs support.
A gentle guide to nausea, tummy upset and feeling sick during a period, with practical steps and when to ask for help.
A practical guide to things that may help period pain, including warmth, gentle movement, rest, fluids and safe pain relief.
A simple guide to why cramps happen, what the uterus is doing, what pain can feel like, and when cramps need support.
A clear safety guide to period symptoms that should be shared with a trusted adult or healthcare professional.
A calm guide to late, missed or stopped periods, possible reasons, and when to speak to a trusted adult or healthcare professional.
A simple guide to irregular periods, why they can happen at first, and when irregular bleeding should be checked.
A reassuring guide to leaks, what to do next, how to clean up, and why leaking is nothing to be ashamed of.
A practical guide to heavy bleeding, signs that you need help, and why heavy periods should be taken seriously.
A clear guide to how long periods can last, why early periods can vary, and when long bleeding needs support.
A simple guide to small period clots, why they can happen, and when clots or heavy bleeding should be checked.
A calm guide to period blood colours, including red, dark red, brown and pink, and when colour changes need support.
A simple guide to period flow, what light, medium and heavy can mean, and when bleeding needs extra help.
A clear guide to the practical support school staff may offer with periods, pain, leaks, products, privacy and contacting home.
A simple school bag checklist for periods, including period products, spare underwear, a small bag and practical comfort items.
A supportive guide for asking for period help quietly at school, including simple phrases, notes and trusted adults.
A practical guide to managing period cramps at school, asking for support, and knowing when pain needs medical attention.
A clear, positive guide to swimming during your period, including product choices, privacy and choosing what feels right for you.
A positive, choice-led guide to doing PE during your period, including comfort, products, cramps and when to ask to rest.
A reassuring guide to period leaks at school, what to do next, how to cover up if you want to, and who can help.
Simple words and quiet ways to ask to use the toilet at school when you have your period or think it may have started.
A calm guide to what to do if your period starts at school, including products, who to ask, and how to handle it without panic.
A simple guide to disposing of period products safely and kindly, including what goes in the bin, what never goes in the toilet, and how to handle reusable products.
A reassuring guide to period leaks, including what to do in the moment, how to clean up, how to ask for help, and how to reduce leaks next time.
A practical guide to changing period products safely, including what to check, how to change safely, and when to change sooner.
A simple guide to menstrual cups, including what they are, how they collect blood, why they take practice, and how to use them safely.
A careful, age-appropriate guide to what tampons are, where they go, how to use them safely, and why you never have to use one if you do not want to.
A simple guide to period pants, including how they work, how to use them, how to wash them and when to ask for help with leaks or comfort.
A simple guide to what pads are, how they work, how to use them, when to change them, and what to do if they feel uncomfortable.
A simple guide to different period products, including pads, period pants, tampons, menstrual cups and discs, and how to choose what feels right for you.
A clear guide to what can be normal in the early months or years of periods, and when to ask a trusted adult or healthcare professional for help.
A simple guide to asking for help, with words you can use and ideas for who to tell if your period starts or you need support.
A reassuring guide to what to do if your period starts at school, including who to ask, what to use and how to handle leaks or embarrassment.
A simple step-by-step guide to using a pad, changing it, throwing it away safely and keeping comfortable.
A simple guide to what to keep in a first period kit so you feel prepared at school, sport or when you are out.
A practical step-by-step guide to what to do when your period starts, including using a product, cleaning up, telling someone and keeping calm.
A calm first guide to what a first period can look like, what you might notice, what to do next, and when to ask for help.
A simple glossary of common period words, including period, cycle, uterus, vagina, vulva, ovaries, ovulation, discharge, cramps, PMS and trusted adult.
Ever heard the word ovulation and wondered what it means? This guide explains it in a simple way, including what ovaries do, how ovulation links to periods, and when to ask a trusted adult for help.
A gentle guide to the white or clear marks you might notice in your underwear, what they can look like, why they happen, how they are different from a period, and when to ask for help.
Periods can have a pattern, but everyone’s body is a bit different. This guide explains what the menstrual cycle means, what you might notice during the month, how to track your period, and when to ask for help.
Wondering about your first period? This guide explains when it might start, what you may notice, what you can keep ready, and who can help if it starts at school.
Your body changes as you grow, and periods are one of those changes. This guide explains why periods happen, what puberty means, and why getting a period is only one small part of growing up.
New to periods? This guide explains what a period is, where the blood comes from, what you might notice, and what to do first, with gentle reminders about who can help if you feel worried or unsure.
A supportive guide for people whose period pain disrupts life.
A practical list of symptoms and patterns to track before seeking help.
A plain-English explanation of the menstrual cycle, hormones, timing and normal variation.
A period is vaginal bleeding that happens as part of the menstrual cycle. This guide explains it calmly and simply.
A plain-English glossary of treatment language users may hear.
A non-diagnostic guide of symptoms often linked with endometriosis, including pain, bowel, bladder, fatigue, fertility, nerve-like and whole-body symptoms.
A careful explanation of surgery terms users may hear in appointments.
Questions to help users prepare for a first medical conversation about symptoms.
Questions that can help users understand specialist care and treatment discussions.
Understanding mood, energy and body changes linked with the cycle.
A simple guide to pads, tampons, cups, discs and period underwear.
A safe guide to understanding cramps, pain patterns and when pain may need attention.
A stigma-free myth-busting guide for common period misconceptions.
A calm explanation of irregular periods, especially in early cycles.
Simple advice on how to talk to a child without shame or embarassement
A practical guide to noticing heavy bleeding and preparing to speak with a clinician.
A practical checklist to help young people and parents prepare for a first period without panic or shame.
Common endometriosis myths answered in a careful, non-alarmist way.
Why severe period pain in young people should be taken seriously.