Managing my period as a swimmer
I hope this helps with those wondering how to train and compete at a high level while navigating the intricacies of the feminine.
1. Know your body well!
A really common question I get asked as an aquatic athlete is how I deal with my period on a monthly basis. The first thing I tell people is to know your body well. Everyone is different, so understanding yourself is the key to being able to manage yourself every month without being thrown off your rhythm when your period comes.
Get a period tracking app! This would help you to understand your monthly cycle without having to try to remember everything in your head. There are a ton of app options to choose from. I downloaded one called Flo, just because my friend was using it and recommended it to me. Do your research, find out what you want from your app (some are catered to athletes/specific lifestyles etc.) Start tracking, and take note of your physical and emotional symptoms before, during and after your period. Most apps will also predict when your period will come, which is helpful because you can prepare for both before and during the bleeding
2. Understand what comes before bleeding to minimise the negatives
Over time, I've come to understand my body, to know that a week out from bleeding is when I feel the worst. I am bloated, my back and chest hurt, I feel heavy and lethargic, fatigue is high, and my emotions tend to be a rollarcoaster ride.
When you know your symptoms and how you usually get before bleeding, find ways to minimise the discomfort! In the week before my period, I make sure to lower the salt and oil content in my food, stretch and roll out more, sleep more, and drink plenty of water. I will have cravings, but I try to stick to dark chocolate and fruit instead of the cake and ice cream I really want. Not that it's wrong to have those foods once in a while, but I avoid them before my period because I know the crash after the sugar rush affects my mood swings even more than usual.
3. When bleeding starts, and the necessities
Once I start my period, I know it's going to be two to three days of heavy bleeding and cramps so bad I can barely stand. I have my Panadol by my side (most Watsons and Guardians carry the bright pink ones specifically for period pain), and I take it when the pain gets unbearable.
I am also prepared with all the sanitary equipment I need so I don't have any accidents by the pool. Tampons, pads, menstrual cups ‑ figure out what works for you, and have it handy so you're not in pain AND having to scramble so you don't make a mess. If you're uncomfortable with tampons and have no choice but to be in the water, have a dark towel ready and scout where the closest bathroom is, so you know where to run to right after you get out of the water. I've learned that I won't bleed when I'm in the pool, the water pressure prevents that from happening, but once I'm out I need to be careful.
4. Post period strength
After the first three days, my bleeding lessens, the cramps subside, and I'm as good as gold. I feel stronger, the bloating goes away, and I get really lively. I can push it at training for about two and a half weeks before the cycle starts again, and so I take advantage of that window to train really hard and get that work in before my period rolls around again. It's like money in the bank for the rainy days!
5. Getting the most out of my body
What about training and racing? I've been swimming competitively for 23 years, and bleeding for 18 of them. I did the math early on and figured that if I took 3 days off every single month when I got my period, I would be missing about a month of training every year. So I find ways to make it work. On days that I can't move from the bed, I take my meds, wait for the pain to subside, and get whatever little bit of movement I can in. I communicate with my coach, let him/her know my condition, and we try to work on either lightening the load at training, or backing off completely on the days that I am really unable to exercise. Honesty and accountability are key, and having open and honest communication with your coach ensures trust on their end that you are really listening to your body, not trying to skive from doing work.
6. Celebrating our bodies and what we are capable of, without shame
It has taken me too long to write this, and a lot of it stemmed from embarrassment and viewing the topic of periods as taboo almost. As I've matured through my sporting career, I have come to understand, accept, and embrace my body and what it is capable of, both as an athlete and as a female.
I know it is tough thinking about doing sport as a woman when it comes to things like our periods, but I think instead of getting frustrated or dejected, we work on knowing our bodies well and how to work with, and not against them. It also helps if we are open to sharing with those around us. You never know who might be going through the same things/have the same questions as you! Talking my teammate through putting a tampon in before swimming was probably one of the most fulfilling experiences for me, not just as an older athlete but as a woman and an older sister as well.
I hope that this guide will help not just girls, but parents, coaches, and even brothers and teammates understand and support our growth and our bodies in our sport.
— — —
A huge thank you to Quah Ting Wen for allowing us to re-share her story. Check out her instagram here.