Period Hygiene: How Often to Change Your Pad and Other Essential Tips

Good menstrual hygiene keeps you comfortable and lowers the risk of rashes, odour and infections. Research from India has linked unhygienic period practices (such as reusing damp cloth or not changing often) with higher rates of reproductive tract infections.

How often should you change your pad?

• Every 4 to 6 hours on normal days.
• Every 2 to 4 hours on heavy days.
• Before bed and first thing in the morning: use a longer overnight pad.

Change even if the pad doesn't look full. Blood that sits against your skin becomes a breeding ground for bacteria, causing odour and irritation.

For tampons and menstrual cups, see pads vs tampons vs cups.

Washing during your period

• Wash your hands before and after changing a pad, tampon or cup.
• Rinse the vulva (outer area) with plain water at least twice a day, wiping from front to back.
• Plain water is enough. If you use soap, choose a mild, unscented one and keep it to the outside only.
• Avoid douching (washing inside the vagina) and scented "intimate washes". The vagina cleans itself, and these products disturb its natural, protective bacteria.
• Pat dry with a clean towel and change into clean cotton underwear.

Bathing during your period is completely safe: a warm bath or shower can even ease cramps.

Preventing pad rash

Moisture and friction can cause redness, itching and soreness on the inner thighs or vulva.

• Change pads frequently.
• Choose soft, breathable pads with a cotton feel top sheet; avoid fragranced pads if you're sensitive.
• Wear loose, breathable cotton underwear and clothes.
• Keep the area dry; a thin layer of barrier cream or petroleum jelly on the inner thighs can reduce friction.
• See a doctor if the rash is very painful, has blisters, spreads or is accompanied by abnormal discharge.

Reusable cloth pads

If you use cloth:

1. Rinse in cold water first (hot water sets stains).
2. Wash thoroughly with soap.
3. Dry completely in direct sunlight: sunlight helps kill germs. Don't hide cloth to dry in damp, dark places.
4. Store in a clean, dry bag.
5. Replace cloth that is worn out or stained.

Safe disposal

• Roll the used pad, wrap it in paper or a disposal bag, and put it in a covered bin.
• Never flush pads or tampons: they block drains and sewers.
• Where available, use incinerators or sanitary disposal bins in schools and offices.

When to see a doctor

See a doctor if you notice itching, burning, a foul smelling or unusual coloured discharge, pain when passing urine, or fever. These may signal an infection that needs treatment.

Know your normal

Understanding your cycle helps you plan ahead and spot problems early. Read what is a normal period?