Periods & Competitive Swimming: The Parent-Friendly Guide to Staying Confident in the Water

The "invisible" thing that knocks girls out of sport

Most swim parents can rattle off PBs, splits, and qualifying times without blinking. But there’s a different kind of pressure that hits many girls in the teenage years - and it has nothing to do with the pace clock.

It’s the quiet worry of "What if I leak?"
The awkward logistics of "How do I change at a meet?"
And the mental load of "Everyone can see my bathers… what if something goes wrong?"

If you’re parenting a squad swimmer (or you’re the swimmer reading this), here’s the truth: you’re not alone, and you’re not overreacting. Period anxiety is a real reason girls miss training and even drop out of sport - especially swimming, where swimwear is tight, light-coloured, and there’s nowhere to hide.

This guide is a shorter, practical playbook: myth-busting, meet-day strategies, confidence tips, and an introduction to a modern solution that’s genuinely changing the game for a lot of swimmers - Eltee Sydney period-safe swim underwear.

The Federation University Study: A Swimming-Specific Wake-Up Call

A recent (2025) groundbreaking study led by Federation University, in partnership with Swimming Victoria and Little Athletics Victoria, has shed light on the granular details of this experience for Australian girls.

The findings of this study are alarming and highlight the urgent need for intervention:

• Attendance Impact: 62.8% of girls reported missing training due to their period. For a squad swimmer training 5-8 times a week, missing 62% of sessions during a menstrual week constitutes a massive disruption to aerobic conditioning and skill acquisition.
• Competition Absence: 33.3% of girls reported missing competitions. This withdrawal from competitive environments directly impacts their ranking, qualification opportunities, and long-term progression in the sport.
• The Fear Factor: perhaps the most telling statistic is that 91.5% of girls worried about leaking or bleeding through their uniforms. This cognitive load, combined with the constant, nagging fear of a visible stain competes with the swimmer’s focus on race strategy and technique.
• Logistical Failures: 75.4% of participants reported being unable to change their period protection during competitions, highlighting a failure in facility design and meet management that leaves girls stranded without options.

These statistics paint a picture of a sporting environment that is structurally and culturally ill-equipped to support menstruating athletes. The fear of leakage is not vanity; it is a profound source of anxiety in the "socially fragile" period of adolescence.

One 14-year-old participant in the study articulated the isolation felt by many: "Bathers are slowly becoming more revealing as we get older... so on your period you have to make a tampon last up to nine hours". This testimony underscores the reality that as swimwear becomes more "pro" (tighter, higher cut), it becomes less forgiving, exacerbating the stress of menstruation.

Why this matters more than you think

A lot of girls step away from sport because managing their period can feel stressful, embarrassing, or simply too hard - especially at competitions, where privacy and changing options are limited.

Swimming can make that pressure even stronger because:

• Bathers become more "race cut" as swimmers get older
• Meets are long (often 6–9 hours on pool deck)
• Bathrooms can be far away, busy, or awkward to access
• Worrying about a visible leak becomes a constant distraction

If your swimmer is suddenly "sick" on race day, starts skipping training once a month, or seems noticeably more anxious around meets, it’s worth considering whether period logistics are the hidden reason.

Myth-busting: what’s actually true in the pool

Myth 1: "Your period stops in the water"

Nope. Water pressure can slow flow a little for some people, but it’s not a seal. Coughing, pushing off walls, hard kick sets, tumble turns - all of that can break the "it’s fine" feeling fast. And the riskiest moment is often getting out of the pool, when gravity takes over.

Takeaway: swimmers should use period protection in the water every time.

Myth 2: "It’s unhygienic to swim on your period"

Swimming on your period is safe and normal. Pools are treated and filtered, and tiny amounts of bodily fluids (including sweat, saliva, etc.) are diluted and neutralised quickly. The main issue is social stigma, not hygiene.

Takeaway: change out of wet swimwear soon after swimming to reduce irritation, but swimming itself is perfectly fine.

Myth 3: "Sharks are attracted to period blood"

This one refuses to die, but it’s basically cinema-level fear. Ocean swimmers leak a tiny amount relative to the amount of water around them, and shark incidents don’t correlate with menstruation.

Takeaway: don’t let this myth block ocean sessions.

The best part: swimming can actually help period symptoms

Perhaps the most important physiological fact to convey to young swimmers is that swimming can actually alleviate the symptoms of their period. While the instinct may be to curl up with a hot water bottle, the pool offers a unique therapeutic environment.

• Endorphin Release: Aerobic exercise like swimming stimulates the production of beta-endorphins, the body's natural painkillers. These neurochemicals can bind to pain receptors in the brain, reducing the perception of cramps (dysmenorrhea).
• Hydrostatic Relief: The buoyancy of water supports the body, relieving the gravitational strain on the lower back-a common site of menstrual pain. The gentle compression of the water can also act as a massage, helping to reduce bloating and fluid retention.
• Cold Water Therapy: Many women report that cold water swimming specifically helps regulate their menstrual symptoms and improve mood, likely due to the anti-inflammatory response triggered by cold exposure.

Reframing the pool from a "danger zone" for leaks to a "relief zone" for cramps is a powerful psychological shift for a young athlete.

Introducing "period swim underwear"

If you’ve ever wished for a simpler, less stressful way to deal with your period around the pool - period underwear made for swimming can be a really handy option.

Period swim underwear looks and feels like regular swim bottoms, but it has built-in absorbent layers (and usually a leak-resistant barrier) designed to catch menstrual flow. The goal isn’t to “soak up” water or behave like a pad in the pool - because that would be uncomfortable and ineffective - but to provide discreet protection while you’re swimming, then help prevent leaks once you’re out of the water.

Uplifting confidence with Eltee Sydney UnderSwim

Eltee Sydney’s UnderSwim range is specifically designed for competitive swimming - not just "period undies" that happen to get wet.

In the past, the options for a swimmer were binary: wear a tampon (which can be intimidating for a young girl) or sit out. Pads are ineffective in water as they absorb pool water and swell. This gap in the market has been filled by textile innovation, specifically the 'UnderSwim' range from Eltee Sydney. 

Period protection options for swimmers (quick comparison)

Period-safe swim underwear, like Eltee Sydney UnderSwim are a modern option that can be worn as a primary solution for light–medium days or as backup with a tampon/cup for heavy days.

That last option is what many families love because it reduces the biggest anxiety: the fear of leaking through bathers.

How does period swimwear work?

Eltee Sydney's "Bumpers" Technology

Eltee Sydney’s UnderSwim is not simply swimwear; it is a technical garment engineered to manage fluid dynamics. The effectiveness of the product relies on a sophisticated layering system, often marketed as "Bumpers" technology, which keeps the period in and the pool water out.

This multi-layer construction allows the garment to maintain a slim profile ("zero added bulk") while offering significant protection, a critical requirement for wearing under tight racing skins.

The Game Changer: Swimming Australia Endorsement

The strongest validation for Eltee Sydney comes from its official relationship with the sport's governing body.  Underswim has become the period-safe swim underwear partner of Swimming Australia, offering leak-proof confidence with pool-ready, period-proof innovation.

This endorsement is not merely a marketing partnership; it is also tied to the Inclusive Swimwear Policy.

• Policy Compliance: Section 3.4 of the Australian Inclusive Swimwear policy states that swimwear must be "modest, in good taste and must not be transparent". UnderSwim is explicitly recognised as compliant with this policy.
• Why It Matters: For a parent, this endorsement removes the fear of regulatory infraction. They can be assured that their daughter will not be disqualified or reprimanded for wearing this protective layer under her uniform. It signals to coaches and officials that this is a legitimate piece of athletic equipment, not just underwear.
• Cultural Shift: By endorsing a period product, Swimming Australia is actively working to de-stigmatise menstruation in the sport. It validates the swimmer's need for protection and encourages them to stay in the sport during their teenage years.

Sizing and Fit: The "Half Measure" Trick

One of the most common reasons for product failure (leaks) is incorrect sizing. If the underwear is too loose, the leg seals will gap, allowing water to enter. If it is too tight, it will dig in and cause discomfort. Eltee Sydney provides a specific sizing strategy that parents can use to ensure a perfect fit without the awkwardness of measuring a self-conscious teen.

The "Half Measure" Method:

Instead of measuring the girl's body directly, parents are advised to:

1. Take a pair of her current, well-fitting underwear.
2. Lay them flat on a table.
3. Measure the waistband from side to side (the "half measure").
4. Compare this measurement to the specific "half measure" column in the Eltee Sydney size chart.

Eltee Sydney's UnderSwim (OG & G-Fit): These styles are designed for a firm, compressive fit. If the swimmer is between sizes, the recommendation is to size up to avoid digging in.

Managing Heavy Flow: Double Protection

For swimmers with heavy cycles (menorrhagia), relying on a single method may not provide sufficient psychological security. In these cases, Eltee Sydney advocates for a "belt and braces" approach.

• The Combo: Using UnderSwim in conjunction with a tampon or menstrual cup provides maximum security. The internal product handles the bulk of the flow, while the UnderSwim acts as a failsafe catch-all for any leaks or overflow. This combination is often enough to alleviate the "91.5% worry" statistic.
• The "Dampening" Trick: A pro-tip for heavy flow days is to dampen the gusset of the swimwear slightly with water before putting it on. An absorbent material works like a sponge; a dry sponge takes a moment to start absorbing, while a damp sponge absorbs immediately. This creates "extra oomph" and immediate protection upon entering the water.

References: 

• Research article: "What are my options here? I don't want to stop training or miss competitions." Navigating the impact of early years of menstruation in organised sports, among girls 10-16 years
• New partnership to keep teens and tweens in the water - April 2025