Surfing, the Menstrual Cycle, and Women’s Health
What every female surfer should know about hormones, health, and honoring your body in every session
This article is written by a woman for women — but men should be aware of this information too, especially male surf instructors who teach female students. So please, don’t hesitate to share it with everyone!
Her Majesty Menstrual Cycle
A woman’s nature is cyclical. Our hormonal landscape shifts roughly every 28 days, moving through four distinct phases, each shaped by the balance between estrogen and progesterone (as well as other hormones, but these two are most known). These hormones influence everything from our cognitive energy and physical strength to our emotions and mood. And of course this cycle affects our experience in the ocean while surfing.
The menstrual cycle can be roughly divided into four (uneven!) phases. During the first half, estrogen rises — and with it, our energy levels, curiosity, and desire for adventure. The week after your period is an ideal time to try out new surf spots or experiment with different boards. Even if the conditions aren't perfect, it feels more like play than pressure. Mistakes don’t feel like failures — they’re just part of the ride. Of course, this depends on your internal dialogue, but generally speaking, you're less likely to beat yourself up over a frustrating session during this phase.
Mid-cycle, around ovulation, many women notice a spike in their social energy and confidence. This is a great time to surf crowded spots where you need to hold your own and assert your place in the lineup. If you’ve been eyeing a popular break but hesitated because of the crowd — ovulation is your moment. (Be careful though, there is a high risk to start flirting instead of surfing!)
After ovulation, when estrogen begins to dip, your energy often turns inward. You may find your emotional responses heightened — the noise of the outside world fades, and your own feelings grow louder. At this point, even minor irritations like messy conditions or an aggressive surfer nearby can get under your skin. On top of that, your body is preparing for a potential pregnancy, which can heighten your sense of self-preservation and trigger more fear. Big (or even just decent) waves can feel especially intimidating during this phase.
Finally, in the premenstrual phase — when both estrogen and progesterone hit their lowest — your energy is typically at its lowest too. Coordination may be off, and motivation to surf may drop altogether. If that happens, it’s totally okay to skip a session and do something gentler instead.
Mid-cycle, around ovulation, many women notice a spike in their social energy and confidence. This is a great time to surf crowded spots where you need to hold your own and assert your place in the lineup. If you’ve been eyeing a popular break but hesitated because of the crowd — ovulation is your moment. (Be careful though, there is a high risk to start flirting instead of surfing!)
After ovulation, when estrogen begins to dip, your energy often turns inward. You may find your emotional responses heightened — the noise of the outside world fades, and your own feelings grow louder. At this point, even minor irritations like messy conditions or an aggressive surfer nearby can get under your skin. On top of that, your body is preparing for a potential pregnancy, which can heighten your sense of self-preservation and trigger more fear. Big (or even just decent) waves can feel especially intimidating during this phase.
Finally, in the premenstrual phase — when both estrogen and progesterone hit their lowest — your energy is typically at its lowest too. Coordination may be off, and motivation to surf may drop altogether. If that happens, it’s totally okay to skip a session and do something gentler instead.
respecting women's inner tides
Understanding which phase you're in is crucial — not to limit yourself, but to manage your expectations. It’s easy to feel amazing when your estrogen is high — strong, brave, skilled — and take it as your “normal.” But then comes the drop, and suddenly you wonder what’s wrong: why am I scared of waves I handled last week? Why aren’t my turns working? Why do I feel off? Honoring your cycle helps dissolve that tension and creates space for a more sustainable, joyful relationship with surfing.
So if your period is just around the corner, you don’t have to skip your surf session — but don’t set any goals or expectations. It’s not always easy, but it's incredibly liberating. With zero pressure, catching even two or three waves and just riding them without radical maneuvers can feel like a delightful bonus instead of a disappointing comparison to some imagined version of how things “should be.”
It’s wonderful to set goals, train hard, and chase progress… at the right time. At other times, it’s just as valid to paddle out with no agenda and simply enjoy the ocean. I invite you to think of your period not as a punishment, but as a gift — a monthly reminder that joy doesn't only come from achievements, but also from small moments, and life exactly as it is.
So if your period is just around the corner, you don’t have to skip your surf session — but don’t set any goals or expectations. It’s not always easy, but it's incredibly liberating. With zero pressure, catching even two or three waves and just riding them without radical maneuvers can feel like a delightful bonus instead of a disappointing comparison to some imagined version of how things “should be.”
It’s wonderful to set goals, train hard, and chase progress… at the right time. At other times, it’s just as valid to paddle out with no agenda and simply enjoy the ocean. I invite you to think of your period not as a punishment, but as a gift — a monthly reminder that joy doesn't only come from achievements, but also from small moments, and life exactly as it is.
How we relate to our cycles, and how much it influences our decisions, is a deeply personal matter. But when it comes to health, there are a few non-negotiable rules every female surfer should know.
Rule #1: Don’t Pee in the Water
Once upon a time, I used to say: “There are two types of people — those who pee in the ocean, and those who lie about it.” But then I spent over a year dealing with frequent, painful bouts of cystitis.
Here’s the deal: the female urethra is short and wide. It doesn’t close instantly when you stop peeing — there’s a tiny delay. If you're in the ocean, some of the surrounding water (which might not be clean) can sneak in at the end of the stream. If that water contains bacteria — and let’s face it, in tropical waters near cities, hotels, livestock, or waste outlets, it probably does — those bacteria can quickly multiply in your body and cause inflammation.
Combine that with even mild hypothermia (which happens easily when you’re in the water for two hours, even in the tropics), and you have a perfect setup for a urinary tract infection.
If you’ve ever suffered (and I do mean suffered) from painful urination, this could be why. Get checked, get treated, and break the habit — no more pee-breaks while surfing. If you’re desperate and can’t get to shore (like when you're with the boat that waits for other surfers), try kneeling or lifting yourself on your board to pee — discreet but safer. Not glamorous, I know, but your health comes first. Golden rule: not in the water!
Here’s the deal: the female urethra is short and wide. It doesn’t close instantly when you stop peeing — there’s a tiny delay. If you're in the ocean, some of the surrounding water (which might not be clean) can sneak in at the end of the stream. If that water contains bacteria — and let’s face it, in tropical waters near cities, hotels, livestock, or waste outlets, it probably does — those bacteria can quickly multiply in your body and cause inflammation.
Combine that with even mild hypothermia (which happens easily when you’re in the water for two hours, even in the tropics), and you have a perfect setup for a urinary tract infection.
If you’ve ever suffered (and I do mean suffered) from painful urination, this could be why. Get checked, get treated, and break the habit — no more pee-breaks while surfing. If you’re desperate and can’t get to shore (like when you're with the boat that waits for other surfers), try kneeling or lifting yourself on your board to pee — discreet but safer. Not glamorous, I know, but your health comes first. Golden rule: not in the water!
Rule #2: Don’t Lounge Around in a Wet Wetsuit
Yep — we’re back to hypothermia. A wet wetsuit is basically a cold, soggy sponge wrapped around your pelvis. When you're surfing, your blood is pumping, and you're generating heat. But if you hang around afterward without changing, you're letting cold soak into your body — especially your reproductive organs.
You wouldn’t sit on a cold rock for hours, right? Same principle. Our moms weren’t wrong.
Change out of your wetsuit as soon as possible after your session. Use a poncho, sarong, towel — anything. Don’t be lazy about this. It’s such a small step that saves you so much trouble down the line.
You wouldn’t sit on a cold rock for hours, right? Same principle. Our moms weren’t wrong.
Change out of your wetsuit as soon as possible after your session. Use a poncho, sarong, towel — anything. Don’t be lazy about this. It’s such a small step that saves you so much trouble down the line.
Beach photos should be taken before, not after surfing!
Rule #3: Wash the Sand Out of Your Bikini — Thoroughly
A friend of mine once went for a surf, hung out on the beach, and ran errands for the rest of the day in her bikini. She didn’t get a chance to shower until evening. Soon after she had developed a severe infection near her vulva — pain, swelling, abscess, and eventually, surgery. Turns out, tiny grains of sand had made their way into the duct of a Bartholin’s gland — a small gland responsible for natural lubrication — and blocked it. It sounds wild, but it can happen.
So here is another Golden rule: shower after your session, and wash carefully. If there’s no shower nearby, even rinsing with a bottle of water is better than nothing — especially if you’ve been surfing beach breaks with fine sand that gets everywhere, even under snug-fitting swimwear.
So here is another Golden rule: shower after your session, and wash carefully. If there’s no shower nearby, even rinsing with a bottle of water is better than nothing — especially if you’ve been surfing beach breaks with fine sand that gets everywhere, even under snug-fitting swimwear.
That’s it for now — these are the key lessons I’ve learned or heard from others. If you’ve got more stories or tips, connect with me on Instagram and send a message! This topic matters, and someone has to talk about it.
Wishing you good health — the waves will come!
Wishing you good health — the waves will come!
