Periods and the Pool: How to Help Girls Keep Swimming
📊 The Research
Why Periods Are Still Sidelining Girls
Periods remain a significant barrier to girls' participation in swimming. In 2024, Eltee Sydney surveyed 2,302 Australian girls aged 11–16, revealing:
- 63.9% have quit or avoided sport due to their period.
- 67.6% said swimming was the first sport they gave up.
- Only 20.7% feel confident using their current period products during physical activity.
- 79.3% expressed concerns about leaks or product failure during sport.
- Only 20.7% feel confident using their current period product while playing sport.
When asked why they dropped out, girls pointed to:
- Leaks and pad visibility (59.2%)
- Fear of products shifting during movement (58.6%)
- Feeling unable to perform at their best (57.4%)
- And a major one: “Tampons are scary” or “I didn’t know how to use one”
These findings underscore the need for effective solutions to keep girls engaged in swimming during their menstrual cycles.
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🔍 Download the full report: 📄 The Impact of Puberty on Girls’ Participation in Sport – 2024 Summary (PDF)
Swimming Australia's 'Ignite Athlete Program' provides valuable insights into the menstrual cycle's phases and their potential effects on athletic performance:
- Follicular Phase (Day 1–12): Begins with menstruation; estrogen levels start to rise, potentially enhancing energy and mood.
- Ovulation (Around Day 14): Peak estrogen levels; some athletes may experience increased strength and performance.
- Luteal Phase (Day 15–28): Progesterone rises; some may experience PMS symptoms like fatigue, bloating, or mood changes, which can affect training and competition.
Tracking these phases can help athletes and coaches tailor training programs to align with individual hormonal fluctuations.
Girls experience their cycles differently—but when symptoms hit hard, performance, comfort and confidence can all take a knock.
Luckily, there are simple, proven ways to keep them feeling their best in and out of the pool.
- Pain Relief: ibuprofen or naproxen are go-tos for cramps and inflammation.
- Heat Therapy: A hot water bottle or heat pack on the lower tummy can relax muscles and ease pain.
- Movement: Gentle, regular exercise gets endorphins flowing—natural pain relief in action.
- Chill Out: Yoga, breathing exercises or simply taking a quiet moment can help calm pain made worse by stress.
- Extra Support: Some girls find magnesium, fish oil or acupuncture helpful too (always best to chat with a health pro first).
🎥 Watch: Why Periods Shouldn’t Sideline Girls from Swimming
In this short video, Eltee Sydney founder Sarah Greenaway shares the real reason so many girls disappear from the pool during their period—and the simple solution helping them stay in the sport they love.
🗣️ Breaking the Silence: Encouraging Open Conversations
A significant barrier to addressing menstrual challenges is the lack of open dialogue. The Eltee Sydney survey found that 84% of girls prefer discussing period-related issues with their mothers, while 79% are reluctant to approach coaches.
Creating an environment where athletes feel comfortable discussing menstrual health is essential. Education and awareness can help normalise these conversations, ensuring girls receive the support they need to thrive in their sport.
By integrating these insights and resources, we aim to support young female swimmers in managing their menstrual health effectively, ensuring they remain confident and active in the pool.
THE MENSTRUAL PHASES CHART
A quick guide to what girls might experience during each phase of their cycle.
Energy, mood, strength, cramps... it’s all here in one easy reference.
UNDERSWIM DEMO #1
💧 What’s UnderSwim—and Why It Matters
For girls who swim. And bleed.
UnderSwim is the invisible layer that sits under her regular swimsuit and locks in menstrual flow. Developed with elite input, tested by real swimmers, and endorsed by Swimming Australia as the Official Period-Safe Swim Underwear, UnderSwim is changing the game for young athletes navigating their cycle.
Key Benefits:
- Absorbs the same as 3–4 tampons (15ml).
- Seamless fit = invisible under swimwear.
- Sealed layers keep water out and flow in (no soggy drag).
- Sizes G10–12 to W18 = fits tweens, teens and women.
- Designed for swim training, squads, school carnivals and water fun.
UNDERSWIM DEMO #2
SHOP SWIM
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UnderSwim OG: Period Swim Underwear (Regular)
Regular price $36.95Regular priceUnit price per -
UnderSwim G-Fit: Period Swim Underwear (Thong)
Regular price $36.95Regular priceUnit price per -
Period Swim Bottoms for Teens
Regular price $36.95Regular priceUnit price per
❓ HANDY FAQs
Yes—many girls do. For longer meet days, we recommend our OG style (instead of G-Fit) for more absorbency and coverage.
Nope. It’s fully seamless and designed to disappear under full-bottom swimwear.
UnderSwim isn’t just absorbent—it’s engineered to perform in water.
That means a water resistant coating to avoid waterlogging and a sealed layer of lining to keep her flow locked in.
Yes they're absolutely allowed. In fact, UnderSwim is Swimming Australia’s official period-safe swimming underwear. It’s an approved option under their Inclusive Swimwear Policy.
Short answer? Nope.
Here’s what actually happens:
Water pressure can temporarily counteract the flow of blood while she’s submerged. So it might seem like her period “pauses” in the pool—but it’s still happening. It’s just less visible in that moment.
But the second she gets out?
That pressure disappears. Which is why many girls experience a sudden, heavier-feeling flow the minute they towel off or walk to the changerooms. Cue the panic—and the reason so many just skip swimming altogether.
That’s where UnderSwim helps.
It works like a safety net under her swimmers—silently absorbing flow in and out of the water. No second-guessing, no “what if it happens when I stand up?” anxiety.
Just reliable protection for her peace of mind.
💸 Club Pricing: UnderSwim
Making periods a non-issue at your club just got easier. We offer discounted rates for clubs, schools and squads purchasing UnderSwim in bulk.
Quantity Discount Price per Unit
20–49: 20% off $29.55 AUD
50–149: 25% off $27.70 AUD
150-299: 35% off $24.00 AUD
300+ Let’s chat (POA)
🟣 No GST – period underwear is tax-exempt in Australia
📦 Free shipping – we cover delivery on all club orders (AUS/ NZ).
🎁 Complementary marketing collateral – to help promote and educate.
