Do you have questions about hiking as a woman? A lot of the information out there is written by or for men, without taking into consideration the “special needs” that we have as women. I talk a bit about hygiene in my walking books, but I try to to avoid things that are Too Much Information. So here is the blog post where I talk about everything TMI that didn’t make it into my books.

This blog post was inspired by a friend (and reader) who asked for more info on “menstrual cycle and walking, especially multiple day walks, and things like knickers and chafing and boobs and stuff like that. Crucial information.” She was right! This is crucial information about hiking as a woman.

Related reading – Solo Hiking for Women: Staying Safe in the Outdoors

Disclosure: There may be affiliate links in this blog post, which means that I may earn a small commission if you click on these links and make a purchase. I am a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means to earn fees by linking to Amazon.com and affiliated sites. As an Amazon Associate, I earn from qualifying purchases. I am also a participant in other affiliate programs. 

Boobs

Boobs are an issue when hiking as a woman. Fortunately, mine are small, which makes them sports-friendly, but they’re still there. Here’s what you need to think about in terms of breasts: you need a decent sports bra, and you need a women’s-specific backpack.

For hiking, you probably don’t need a high impact bra since you (hopefully) won’t be bouncing around much. I use a light impact bra like the Coobie Seamless Sports Bra. In fact, all of my bras have been Coobies for a few years now, but this one is designed for light sports like walking. Here’s what I like about the Coobie: it’s seamless, so it has no hooks, clasps, or wire. The sports bra is a racer back style, has adjustable straps, and comes in lots of pretty colors. It’s available in three sizes, but I’ll admit that it’s probably not enough support if you’re a larger bra size.

Women’s backpacks are usually suited for a smaller/shorter body type, but they often offer something called “S” curve straps, which are designed to go around the breasts, rather than squashing them flat. Also be aware of how you adjust the straps, including the sternum strap (which is often placed higher on the women’s packs). You can make your backpack more boob-friendly if you have it adjusted comfortably.

Chafing

Chafing is caused by friction: skin on skin, clothing on skin, or gear on skin. Top spots for chafing in men tend to be nipples, groin, and butt cheeks. Women don’t seem to chafe in these places: we wear a bra, we have more—streamlined, shall we say?—genitals, and we probably have less hair between the posterior cheeks than men do, though butt crack chafing can also be caused by cheek-on-cheek rubbing. Hiking as a woman, you may notice chafing on your shoulders, your inner thighs, and your hips or lower back.

I’ve never had problems with chafing on my shoulders. This can be caused by an ill-fitting or ill-adjusted backpack. Make sure your pack is adjusted so that the weight sits on your hips, which will support your pack, rather than have it hanging off your shoulders.

Inner thigh chafing has been a problem for me when wearing short running shorts, but I usually wear long trousers when hiking, so it hasn’t been a problem then. This happens with skin-on-skin rubbing, and can be remedied by either wearing long trousers, or using compression shorts underneath your hiking shorts. I have these exact shorts, which don’t have a great rating on Amazon (3.5 stars), but I’ve been really happy with them.

I had a lot of problems with chafing on my lower back when I walked my first long-distance trail, the South Downs Way, but it hasn’t been a problem since. This is usually a problem with an ill-adjusted hip strap, which causes the pack to shift around as you walk. I now keep my hip strap adjusted as snugly as is comfortable. Before I figured out that this was the solution, I just tied a lightweight long-sleeved mid-layer around my waist, which provided extra padding between my back and my pack.

Periods

I usually try to plan my long-distance hikes when I won’t be bleeding, but of course my body doesn’t always agree with that plan. I was on my period when I walked the South Downs Way for the first time, and I’ve been on my period for various camping trips since. The trick is to carry supplies and to stay clean (easier when staying at B&Bs than when you’re camping in a place without a shower).

The solution here to bleeding on your hike will depend on each individual and how you manage your period when you’re at home. I use Modibodi period underwear. Before that, I used cloth pads, and before that, tampons. I have tried the menstrual cup, but never managed to get it to work (it always leaked).

Hiking with your period will be easier if you use reusable solutions, like the cup, cloth pads, or period underwear. If you use the cup, just find a private spot behind a bush, dig a cat hole in the same way you would for a wild poop, and pour your blood into the hole. Cover with dirt. If you use cloth pads, I find that the heavy flow ones last for hours (enough for a long hike), but you can always change it behind a bush and place the used pad in a plastic zip bag, which you can then wash that evening. The same goes for period underwear: bring the heavy flow ones, swap if needed, and then wash in the evening. Changing your underwear on the trail might be a bit tricky, but you can probably get through a long hike with the heavy flow underwear.

If you know you’ll be on your period, bring wet wipes, toilet paper, and a plastic zip bag. Remember to pack out your wet wipes and toilet paper in the plastic bag. You can throw them away and rinse out the bag when you reach your accommodation that evening, if you’re staying in a B&B or inn.

If you’re using disposable solutions, like pads or tampons, remember to pack them out, too. Bring a baggie with wet wipes and toilet paper to stay clean. You probably carry hand sanitizer in your pack, but if you’re going to be on your period during your trip, bring a larger bottle.

I’m not going to lie: it can be tricky to find a private spot to change a tampon or pad. I remember skulking around on the South Downs Way trying to find a place private enough to change a tampon. When I had my pants down, I heard a car coming up the track and I hastily got dressed before I had time to take care of business. I ended up having to find a different place to change my tampon. It wasn’t easy! That’s why I like period underwear: I use the heavy flow ones and they last all day.

Underwear

If you’re on your period, consider period underwear like Modibodi. If not, you’ll want synthetic—not cotton—underwear. I know, I know: women are supposed to wear cotton underwear because it’s breathable. But when you’re sweating on a long hike, you know where that sweat goes? It runs down your back into your underwear, leaving it soaked and nasty. Then, when you have to pee behind a bush, you’ll barely be able to pull them down.

Plus, you’ll be walking in wet underwear. Yuck. I’ve been there: I wore cotton undies on my first South Downs Way trip. It was not something I’d recommend.

I wear my regular, not-cotton, underwear. But I’ve been wanting to upgrade my hiking undies for some time, and I’ve got Runderwear Chafe-Free Running Underwear on my list. They’re pricey, but I’ve heard nothing but great things about them for running and other outdoor sports.

A lot of women, however, don’t wear underwear at all when they hike. This depends on what you’re wearing on the outside: rough fabrics or normal walking trousers probably won’t work for this, but if you’re wearing leggings or running shorts, it might. Try it on your day hikes and see if it works for you.

Wild wees

When I led walking groups for women, I noticed that very few of them actually needed a wee when we were out. I think they were intentionally dehydrating themselves so they wouldn’t have to wee in the woods. I would talk about the importance of hydration and using the nature loo at the start of each walk, but my ladies definitely weren’t hydrating enough. When I do a long-distance walk, I probably have a wild wee about once an hour or so.

Stay hydrated. Please. This is basic health and safety in the outdoors. Make sure your urine is the color of straw. Don’t over-hydrate, either: keep up with electrolytes. I always carry some “pocket salt” with me because I do a lot of my day hikes fasted, and I need the extra salt for electrolytes. If you’re a “normal” eater, just bring along an electrolyte drink or powder for your hikes.

Wild wees: you just need to get used to it. Find a private place behind a bush, and go for it. I don’t even take my pack off when I go for a wee; I just pull down my trousers and pants and go for it. You can use a bandanna to wipe (and hang it off your pack to air it out) or you can use a Kula Cloth, which is an antimicrobial pee cloth for women. That’s what I use.

You can also use a SheWee, a GoGirl, a TinkleBelle, or other “female urination device” which allows you to pee while standing up like a man. I have never used these, and I’ve heard mixed things about them: if you don’t get them placed properly against your body, you can end up peeing all over yourself. Some people like them. For me, it’s just another thing to carry and I’m not bothered with squatting near the trail.

Here’s the secret: just do it. The more you get used to wild wees, the easier it will be. I used to hunt for a nice, private spot away from the trail, but in recent years I’ve taken more risks and no one has ever surprised me while I was peeing on the trail.

General tips

Go seamless. Try to find seamless underwear, like the Coobie bra and the Runderwear I mentioned above. This will help reduce friction.

Go tagless. Remove any irritating tags from your clothing before you go.

Stay dry. Wear synthetic, technical clothing rather than cotton.

Keep clean. Wash your clothes as often as you can—every night, if you’re staying at a B&B or campsite that has bathrooms.

Lube up. There are a few products that can help prevent chafing: Body Glide and Vaseline are the best known of them. Apply before hiking, and re-apply as needed.

Related reading

Read about my two adventures along England’s most popular National Trail in this second edition of my book Alone on the South Downs Way. This book contains all the blisters, sweat, and tears from my first life-changing journey—and all the joy, presence, and magic of the second one.

More than just a walking travelogue or memoirs of a walking holiday, this book contains my reflections on walking the trail, including lessons learned and practical information to help you plan your hiking adventure. It includes a suggested packing list, gear recommendations, and other useful tips, such as when to walk the trail, where to stay, and how much you’ll need to budget.

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