Managing your period on a Duke of Edinburgh Expedition

The Duke of Edinburgh Award (DofE) expedition is an exciting challenge, but it can also bring up concerns for those who are managing their period. Whether you’re hiking, camping, or exploring the outdoors, it’s essential to be prepared and comfortable during your journey. Here are some simple tips to help you manage your period during your DofE expedition.

Plan Ahead

Preparation is key when it comes to managing your period during any outdoor adventure. Before setting off on your Duke of Edinburgh Award expedition, check your cycle and try to estimate when your period might arrive. This way, you can pack everything you need without any last-minute panic.

What to pack

• Sanitary pads or tampons (bring extras just in case)
• Menstrual cup if you prefer an eco-friendly option
• Wet wipes or a small pack of tissues
• Small ziplock bags to dispose of used products responsibly
• Pain relief, like ibuprofen or paracetamol, in case of cramps

How to stay hygienic

Maintaining hygiene is crucial during your DofE expedition, especially when you’re managing your period. You might not have access to bathrooms, so it’s important to be creative about staying clean.

• Use biodegradable wipes to clean yourself.
• Bring a small bottle of hand sanitizer to use before and after handling period products.
• Pack a dedicated bag for storing used pads or tampons until you can properly dispose of them.
• If you’re using a menstrual cup, make sure to carry a small bottle of water to rinse it when needed.

Comfort is key

When you’re out hiking or camping during your Duke of Edinburgh expedition, comfort should be your priority. Your body is already working hard, and managing your period can be an extra challenge.

• Wear comfortable, moisture-wicking underwear to stay dry and prevent chafing.
• Bring pain relief medication if you’re prone to cramps.
• Pack an extra set of clothes in case of leaks.
• Consider using period-proof underwear for extra protection and peace of mind.

Stay Hydrated and Energised

During your expedition, staying hydrated and nourished is essential, especially when you’re on your period. Water helps reduce bloating and discomfort, while proper nutrition keeps your energy up.

• Drink plenty of water throughout the day.
• Snack on energy-boosting foods like nuts, fruits, and protein bars.
• Avoid too much caffeine or salty foods, which can make bloating worse.
• Bring your favourite snacks as something to look forward too!

Handling Cramps and Discomfort

Physical activities like hiking may actually help ease period cramps by boosting blood flow and releasing endorphins. However, if you do experience cramps during your DofE expedition, make sure you’re prepared to manage them.

• Take regular breaks to rest if you’re feeling uncomfortable.
• Practice deep breathing or light stretches to relax your muscles.
• Bring pain relief medicine in your first aid kit.

Respect the environment

One of the key principles of the Duke of Edinburgh Award expedition is respecting nature. This includes how you manage your period waste. Be sure to pack out all of your used products and dispose of them properly when you return to a location with waste facilities.

• Use biodegradable period products or a menstrual cup to reduce waste.
• Pack a small, sealable bag to store used pads or tampons until you can throw them away.
• Avoid burying or burning period waste, as this can harm the environment.

Managing your period during your Duke of Edinburgh Award expedition doesn’t have to be stressful. With the right preparation, packing, and mindset, you can stay comfortable, clean, and confident throughout your adventure. Just remember to plan ahead, stay hygienic, and respect the environment to make the most of your experience.

At My Adventure, we are a provider that delivers the expedition phase of the Duke of Edinburgh Award for schools and private groups across Scotland. Our qualified and experienced guides work alongside the school/ group to help each member achieve goals and develop skills that are valuable for life, at the same time as enjoying the Duke of Edinburgh Award journey. 

If you enjoyed this blog article and are looking for additional information about adventures from Edinburgh, we have published a number of other blogs:

• Top Ten tips for your Duke of Edinburgh Award expedition here
• A guide to the Duke of Edinburgh Award: here
• A guide to the Duke of Edinburgh Award: Silver here 
• A guide to the Duke of Edinburgh Award: Gold here
• Duke of Edinburgh award: Essential equipment: here
• Top Tips for Backpacking in Scotland: here
• The best head torches for adventures in the outdoors: here
• Stag Party Adventures Edinburgh: here
• Planning a Hen Party to Edinburgh: here
• Hen Party Adventures Edinburgh: here

If you haven’t already seen it, check out the Intrepidus Outdoors Trip Advisor, Youtube channel, Visit Scotland page and blog to hear about how others found their outdoor adventures with us!