Match days and tournaments can mean early starts, long journeys, unfamiliar toilets and several hours away from home.

If you are on your period, or think it might start, a little planning can help you spend less time worrying about it and more time thinking about football.

Before you leave home

Ask yourself a few simple questions:

  • Do I have enough period products for the day?
  • Have I packed spare underwear?
  • Do I have period pants if I use them?
  • Is there a spare pair of shorts in my bag if possible?
  • Do I have a waterproof or washable bag for used clothing?
  • Have I packed water and food for the day?

You do not need to take your whole bathroom with you. Just enough to manage comfortably if plans change.

Change your product before you travel if you need to

If you are due a change, it can be easier to do it at home before a long coach or car journey.

That does not mean you will not need to change again later. Follow the instructions for the product you are using and change it when needed.

When you arrive

Find out where the toilets are.

If there are several pitches or your team is moving around a large site, knowing the nearest toilet can save a lot of stress later.

It is also useful to know which adult you can speak to if you need help , your coach, team manager, parent, carer or another trusted person.

Before kick-off

Give yourself enough time to use the toilet and check or change your period product if needed.

Rushing onto the pitch while worrying that your pad has moved or that you might leak is not much fun.

If something does not feel right, deal with it before the match if you can.

During the match

If you suddenly realise you need to change a product, have leaked or are feeling unwell, tell your coach.

Periods do not always fit neatly around half-time.

You can ask to come off or use the toilet. You do not have to give the whole team an explanation.

Between matches

Tournaments often involve lots of waiting as well as playing.

Use the breaks to drink, eat, use the toilet and check how you feel.

If you have cramps, sitting still for hours and then suddenly sprinting onto the pitch may feel harder, so gentle movement or your normal warm-up can help you work out how your body feels.

What if I get period pain?

Mild cramps do not automatically mean you cannot play.

But if pain is strong, you feel faint, dizzy, sick or generally unwell, tell an adult.

You may need a break, to go home or to get medical advice depending on how you feel.

If you use pain relief, only take something that is suitable for you and according to the instructions or advice from a parent, carer, pharmacist or healthcare professional. Do not share medication with teammates.

What if I leak?

It is manageable.

Go somewhere private, change your period product and underwear or shorts if needed, and ask for help if you do not have what you need.

A leak may feel upsetting, but it does not have to end your whole day if you otherwise feel well and want to continue.

What if my period starts unexpectedly?

First periods and later periods can both surprise you.

Tell a trusted adult, use the toilet, find a period product and take the time you need to get comfortable.

This is exactly why carrying a small period kit can be useful even when you are not expecting your period that day.

Your match-day reminder

Products. Spare underwear. Spare shorts. Water. Food. Know where the toilet is. Know who you can ask.

That is the plan.

The rest is football.

Want to know more?

These Health Hub pages can help: