Periods and Hygiene on a Nepal Trek: A Practical Guide

A period is a manageable part of a Nepal trek, and thousands of women walk through theirs each season. Choose products you already know, carry more than you expect, bring sealed bags to pack out waste, plan how and where you will wash, and tell your guide or partner what you need in whatever words you are comfortable with. If you want to delay your period for the trek, discuss it with a doctor or pharmacist well before you fly; the NHS Specialist Pharmacy Service describes the options for UK practice, and nothing here is a prescription. The practical points are the same on the Annapurna Circuit and on the Everest Base Camp route: lodges have water, but not much privacy, and nothing is thrown away: everything is carried out.

This is general information, not medical advice. If you have heavy or painful periods, a medical condition, or take hormonal medicines, talk to your doctor before the trek. For other health topics, see our altitude and health hub.

Expect uncertainty

Travel, a change of time zone, cold, a hard physical effort and altitude can all affect timing and flow, and many women report a period that comes early, late or differently. We found no solid statement on this in the CDC or NHS pages we rely on, so we do not make claims about altitude and cycles; the sensible plan is to be ready. Pack products for at least a few extra days, keep a small supply in your day bag and not only in the porter's bag, and put a spare pair of underwear and a sealable bag in the day bag too. If your period starts unexpectedly on the trail, a lodge owner or another trekker can usually help, but do not count on finding products for sale above the lower villages.

Choosing products

The right product is the one you are used to. Pads and tampons are simple and quick to change, but create waste that you must carry out. A menstrual cup or reusable pads reduce waste but need clean water and a private place to empty, rinse or wash them, which is a real consideration in a lodge with a shared outside toilet and cold water. Period underwear works as a back-up and dries slowly in cold air. Whatever you choose, try it on a long walk at home first, with the pack on. Bring more than you think you need, in a waterproof bag, plus unscented wipes, a small bottle of hand sanitiser and a few sealable bags. Carry painkillers you can take safely; see the first aid kit guide.

Waste: carry it out

Nothing is easy to dispose of on a trail with no municipal collection. Do not flush products, bury them or throw them in streams or fires. Used products are not like food waste; they last in the environment and can be dug up by dogs or animals. Pack them out in a sealed, opaque bag, with a second bag inside your day pack, and put them in a bin when you reach a town with a waste system, or give the bag to your porter or guide if they agree, who will take it where waste is properly handled. Ask the lodge how they handle rubbish before you hand anything over. It is also kind to remember that the village where you sleep has to manage the waste that tourists produce, and menstrual waste is the same as any other rubbish: it goes back down the mountain with you.

Washing, privacy and changing

Many lodges have a squat toilet outside or at the end of a corridor, with a bucket of water and no light at night. Take a headtorch, a small waterproof bag and your supplies with you each time. Heated water is available for a fee in most lodges, and a bowl of hot water in your room lets you wash in private; ask, and expect to pay a little. At altitude, water for washing is cold and nights are colder, so wash in the warmest part of the day if you can. A small quick-dry towel and a spare set of clothing for the night help. Hand-washing before and after changing matters: the CDC advises washing hands with soap and water, or using sanitiser with at least 60% alcohol when soap is not available. A cup or reusable pad needs to be washed with boiled or treated water; see water purification on the trail.

Delaying a period: ask a professional

Some women choose to delay a period for a trek. This is a medical decision. The NHS Specialist Pharmacy Service says norethisterone is the only progestogen licensed in the UK to delay periods, usually taken three times a day starting at least three days before the expected period, and that it is not a contraceptive, so another method is needed to prevent pregnancy. It notes that it may not be suitable for everyone, for example some women with risk factors for blood clots, and that other options exist. For people on the combined pill, some clinicians advise running packs back to back, but that is for your doctor to decide. Start the conversation weeks before you fly, because some options need time, and remember that altitude, long flights and reduced mobility can raise other health risks that your doctor should know about. Do not buy hormones on the trail.

Dehydration, infections and when to seek help

Women are as likely as anyone to become dehydrated on a trek, and the NHS lists dark yellow urine, headache, dizziness and tiredness as symptoms. Drink regularly, as our hydration guide explains. If you are prone to urinary infections, tell your doctor before you go, and drink plenty. Seek help if you have severe pain, heavy bleeding that soaks through pads quickly, fever, unusual discharge, or symptoms that worry you. The aid posts at Manang and Pheriche, described in our clinics guide, can help or advise on whether to go down. Do not ignore a pregnancy possibility: tell a doctor if there is any chance you are pregnant before choosing a high route.

Culture and etiquette

In many Nepali communities menstruation carries social and religious rules, and attitudes differ between regions, castes and families. As a visitor, you are not expected to follow customs that restrict you, but discretion helps. Keep products and waste out of sight in the lodge, do not leave them in shared bins and be respectful in places of worship; see monastery etiquette and our trail etiquette guide. You do not need to explain anything to a lodge owner beyond asking for hot water, a quiet room or an extra blanket. If a guide or porter is male and you need a stop, a simple, matter-of-fact "I need a short break" is enough.

Trekking with partners and solo

Partners can make this easier. If you trek with women you have met through a platform like ours, you can share tips and carry a shared bag of spares; if you trek with a mixed group, a quiet word with the guide or one partner is enough. Agree stops and signals before the day starts. For solo women, our solo female trekking safety tips cover broader points, and how to find a trekking partner safely explains how to meet people with care. Contact details on FindTrekkingPartner stay hidden until both trekkers agree, and nobody needs to share health details to match. The Annapurna Circuit and Everest Base Camp partner pages are good places to start.