Period Notes 101 ❤️
The stuff you actually want to know about periods.
Periods come with A LOT of questions.
Especially when you're still figuring everything out!
Whether you just got your first period, you've had it for a while, or you're simply curious about what to expect, you're in the right place.
Here you'll find simple, easy-to-understand answers about periods, products, leaks, cramps, your cycle and all the other stuff you might be wondering about.
No complicated explanations. No awkward questions. Just the stuff you actually want to know. ❤️
Okay, what do you want to know? 👀
What’s actually happening?
Pads, tampons, liners & period underwear
Yep. They happen. Here’s what to do.
What’s normal and what can help?
There’s more to it than just your period!
Flow, colour, timing & other questions
The stuff you might not want to ask out loud
When something doesn’t feel right.
🩸 Period Basics
Okay... so what actually IS a period?
Your period is a normal part of growing up and a normal part of your menstrual cycle.
Inside your body is an organ called the uterus. Throughout your cycle, the lining inside your uterus gets thicker and prepares for a possible pregnancy. If a pregnancy doesn't happen, your body doesn't need that extra lining, so it sheds it.
That lining leaves your uterus, travels through your cervix and comes out through your vagina.
That's your period! 🩸
Period fluid isn't only blood. It's a mixture of blood, tissue and other fluids from the uterus.
🗓️ How long does a period last?
Periods are different for everyone, but they commonly last around 2–7 days.
🔄 How often will I get one?
A menstrual cycle is counted from the first day of one period to the first day of the next. When you first start getting periods, they can be pretty unpredictable. It can take time for your cycle to settle into its own pattern.
🩸 How much blood do I actually lose?
Probably less than you think! Most people lose only a few tablespoons of blood over their entire period. It can look like much more because period fluid also contains tissue and other fluids
🤔 Why did I start getting periods?
Periods are one of the changes that happen during puberty. Hormones are helping your reproductive system mature, and menstruation is one part of that process.
Remember ❤️
There isn't one “perfect” period. Bodies are different, and your periods may be different from someone else's — especially when you're just starting out.
🩲 Period Products
There are lots of options — and there’s no “right” one!
Period products collect or absorb menstrual flow so you can go about your day while you’re on your period. Different products work in different ways, and what feels comfortable for one person might not be what feels comfortable for you. You can even use different products on different days!
Pads & Liners
Pads stick inside your underwear and absorb period flow. Some have wings to help keep them in place, and they come in different sizes and absorbencies.
Liners are thinner than pads and can be used for very light flow, spotting, discharge or as backup.
Tampons
Tampons are worn inside the vagina and absorb period flow. They come in different absorbencies.
Change your tampon every 4–8 hours, or sooner if needed, and never leave one in for more than 8 hours. Use the lowest absorbency that works for your flow and always follow the package instructions.
Period Underwear & Swimwear
Period underwear has absorbent layers built in to collect period flow. It can be worn on its own or as backup with another product.
Period swimwear works in a similar way but is designed for use in the water. Check the product instructions to see what level of protection it provides.
Menstrual Cups & Discs
Cups and discs are flexible products worn inside the vagina that collect period flow instead of absorbing it.
Cups sit in the vaginal canal and are emptied, cleaned and reused.
Discs sit higher, just below the cervix, and may be reusable or disposable. Always follow the product instructions.
💗 Which one should I use?
There’s no product you have to use. You can choose whatever makes you feel comfortable and confident. Pads are often an easy place to start when you’re new to periods, but your period products are completely your choice.
😳Leaks & Stains
Okay...I leaked. What do I do?!
First things first: don’t panic. ❤️
Leaks happen to pretty much everyone who gets periods at some point — especially when you're still learning what your flow is like and when your period might show up.
If you notice a leak, head to the bathroom when you can. Change your period product and, if you have them, change into clean underwear or clothes.
No change of clothes? A sweater or hoodie tied around your waist can help until you can change.
And if you're at school, don't be afraid to ask a teacher, office staff member, school nurse or another trusted adult for help. They may have period products or spare clothing available
👖 What if it got on my clothes?
If you can, rinse the stain with cold water as soon as possible. If you can't deal with it right away, that's okay! You can treat it when you get home.
🧼 How do I get the stain out?
Start with cold water — not hot. Gently work in some soap or stain remover, then wash according to the clothing instructions. Hot water can make blood stains harder to remove.
🎒 What should I keep with me?
A couple of period products, spare underwear and a small reusable or zippered bag can make surprise periods and leaks much easier to handle.
🩸 Why did I leak?
Your product may have been full, shifted out of place or not been absorbent enough for your flow. Sometimes periods are just unpredictable — a leak doesn't mean you did anything wrong.
Remember ❤️
A leak can feel like a HUGE deal when it happens, especially at school or when you are out in public. But periods are normal, leaks happen, and there's nothing embarrassing about asking for help. Clean up what you can, take care of yourself and keep going. You've got this!
😣 Cramps & Symptoms
Periods can affect more than just your uterus!
Your period can come with all kinds of symptoms, and they can be different from person to person — or even from one period to the next. Some people barely notice anything, while others may have cramps, headaches, bloating or feel more tired or emotional than usual.
😣 Why do I get cramps?
Period cramps happen because your uterus contracts (squeezes) to help shed its lining.
Cramps are usually felt in your lower belly, but you might also feel aching in your lower back or thighs. They can be stronger on some days and milder on others.
🤕 What else might I feel?
Cramps aren't the only period symptom. You might also notice bloating, headaches, sore breasts, tiredness, acne, nausea or changes in your poop.
You may have some of these, none of them, or different symptoms each month.
💗 What can help?
A heating pad or warm bath, gentle movement, rest and staying hydrated may help you feel more comfortable.
If you need more help with pain, talk to a parent, caregiver or trusted adult about whether an over-the-counter pain medicine is appropriate for you.
😭 Why am I so emotional?
Hormone levels change throughout your menstrual cycle, which can affect your mood and energy.
You might feel more irritable, sad, sensitive, tired or just off before or during your period. That doesn't mean every emotion is “just hormones” — your feelings are still real!
❤️ Get to know YOUR pattern
Keeping track of your period can help you learn what's normal for your body. Write down when your period starts and ends, how heavy your flow is, and any symptoms you notice, even symptoms that happen between periods.
Pay attention to things like very painful periods, unusually heavy bleeding, big changes in your cycle, periods that become very irregular, or pelvic pain when you aren't on your period.
Sometimes ongoing symptoms can be connected to conditions like Endometriosis or PMOS (polyendocrine metabolic ovarian syndrome, formerly called PCOS). Having these symptoms doesn't mean you have one, but they're worth talking about with a parent, caregiver or healthcare provider, especially if they're getting worse or interfering with everyday life.
Knowing your pattern makes it easier to notice when something changes. ❤️
🔄 Your Cycle
There’s more to your cycle than just your period!
What is a menstrual cycle?
Your menstrual cycle is the series of changes your body goes through from the first day of one period to the first day of your next period.
You might have heard that a menstrual cycle is 28 days, but 28 days is only an average, not a rule! Cycles can be shorter or longer, especially during the first few years after your period starts.
Your cycle has four phases, and changing hormone levels throughout them can affect things like your period, discharge, energy, mood and how your body feels.
Day 1 of your period = Day 1 of a new cycle. ❤️
🩸 Menstrual Phase
This is your period!
Your uterus sheds the lining it built during the previous cycle, causing menstrual bleeding.
You might have lower energy, cramps or other period symptoms during this phase.
🌱 Follicular Phase
Your period ends and your body starts preparing again.
Hormone levels begin changing and an egg starts developing in one of your ovaries. The lining of your uterus also begins building back up.
You may notice your energy starting to increase.
🥚 Ovulation
An ovary releases an egg.
Ovulation usually happens once during a cycle, but it doesn't always happen on “Day 14.” When it happens depends on your individual cycle.
You might notice changes in vaginal discharge around this time, but not everyone notices symptoms.
🌙 Luteal Phase
Your body prepares for your next period.
After ovulation, hormone levels change again. If pregnancy doesn't occur, those hormone levels eventually drop and your next period begins.
This is when some people experience Premenstrual Syndrome (PMS), such as mood changes, bloating, sore breasts, acne or feeling more tired.
📅 Track your cycle
Tracking doesn't have to be complicated!
Write down the first day of each period and when it ends. You can also keep track of your flow, cramps, mood, discharge or other symptoms you notice throughout the month.
After a while, you may start noticing your own patterns — and that can help you estimate when your next period might come and notice if something changes.
And especially when your periods are new, don't worry if they aren't perfectly predictable yet. Your body is still figuring things out! ❤️
💗 Red Ready Tip
Still trying to remember which phase comes next? Our Cycle Phase Keychain is a simple little reminder of the four phases of your menstrual cycle that you can keep right on your bag or backpack.
❓Is This Normal?
Periods can look different from person to person!
When you're new to periods, it's easy to wonder if what you're seeing is “normal.” Periods can vary in colour, flow, length and timing, and they may even look different from one month to the next , especially during the first few years.Your period can come with all kinds of symptoms, and they can be different from person to person, or even from one period to the next. Some people barely notice anything, while others may have cramps, headaches, bloating or feel more tired or emotional than usual.
🩸 Why is my period blood different colours?
Period blood isn't always bright red! It can be bright red, dark red, brown or even almost black.
Darker or brown blood is often just blood that took longer to leave your uterus and had more time to oxidize. It's especially common near the beginning or end of a period.
🩸 How much bleeding is normal?
Your flow may be light, medium or heavy, and it can change throughout your period. Many people bleed more heavily during the first few days and then notice their flow getting lighter.
What's most helpful is getting to know what's usual for you and noticing if your bleeding suddenly becomes much heavier or different.
🩸 Wait...are those blood clots?!
Yup! Small clots can happen during a period. They're made from blood and tissue from the uterine lining and are more likely to appear on heavier-flow days.
Occasional small clots usually aren't something to panic about. Large or frequent clots, especially with very heavy bleeding or significant pain, are worth mentioning to a healthcare provider.
📅 Why isn't my period regular?
When periods first start, they can be pretty unpredictable. Your body's hormone patterns are still maturing, so your period might come earlier or later from one cycle to the next.
Tracking your periods can help you learn your pattern. If you're worried about how often your period comes, or it changes significantly from your usual pattern, talk to a parent, caregiver or healthcare provider.
💗 “Normal” is a pretty big range!
Bodies aren't calendars, and periods don't all look the same. What's normal for your friend might not be what's normal for you.
That's why learning your own pattern is so useful. Pay attention to changes in your flow, timing, pain and other symptoms, and don't be afraid to ask questions when something doesn't seem right.
🙋♀️ Awkward Questions
The stuff you might not want to ask out loud...
Can I ask something kinda awkward?
Absolutely. That's what this section is for! ❤️
Periods involve parts of your body and things like blood, discharge, smells and bathroom habits — so it's completely normal to have questions that feel a little embarrassing to ask.
But here's the thing: bodies do body things. There is nothing gross or weird about wanting to understand yours.
So...let's answer some of those questions you might be thinking but really don't want to say out loud. 👀
🚿 Can I shower or take a bath on my period?
Yes! You can shower and bathe just like you normally would. Washing the outside of your vulva gently with warm water is enough.
You don't need to clean inside your vagina — the vagina cleans itself. Avoid putting soaps, scented washes or other products inside it.
👃 Is it normal for my period to smell?
Period blood can have a mild or slightly metallic smell, and that's normal. Blood, sweat and bacteria can all affect how things smell during your period.
Changing your period product regularly and normal washing are usually all you need. A very strong or unusual smell, especially with other symptoms, is worth mentioning to a trusted adult or healthcare provider.
🚽 Why do I poop more on my period?!
Yup...period poops are a thing. 😂
Hormone-like chemicals called prostaglandins help your uterus contract during your period, but they can also affect your intestines. That can mean more frequent poops, looser stools or sometimes diarrhea.
🤍 What's that stuff in my underwear?
It's probably vaginal discharge, and most of the time it's completely normal! Discharge helps keep your vagina healthy and can change in amount and texture throughout your menstrual cycle.
Normal vaginal discharge is usually slightly acidic, which means it can sometimes fade the dye in your underwear and leave lighter or bleached-looking stains. That's normal too!
Discharge may be clear, white or creamy. If it has a strong unusual smell, causes itching or burning, or looks very different from what's normal for you, tell a trusted adult or healthcare provider.
💗 There really are no embarrassing questions.
If something about your period or body has you wondering “Is THAT normal?!”, you're probably not the first person to wonder about it.
Learning how your body works makes it a lot less mysterious. And if something hurts, changes suddenly, or just doesn't seem right to you, asking for help is always okay.
❤️ When to Ask for Help
You know your body best — and it’s always okay to speak up.
Periods aren't always comfortable, especially while your body is still figuring things out. But you don't have to just “deal with” symptoms that are severe, unusual for you or getting in the way of everyday life. If something doesn't feel right, asking for help is always okay.
🩸 My bleeding seems REALLY heavy
Heavy periods are worth talking about if you're soaking through a pad or tampon every hour for several hours, regularly bleeding through your clothes or bedding, needing to use multiple products together to avoid leaks, or passing large clots frequently.
Feeling very weak, dizzy, unusually tired or short of breath along with heavy bleeding is also something you should tell an adult or healthcare provider about.
😣 My pain is stopping me from doing things
Cramps can hurt, but severe pain shouldn't regularly keep you home from school, wake you from sleep, stop you from playing sports or prevent you from doing your normal activities.
Pain that is getting worse, doesn't improve with usual comfort measures, or pelvic pain that happens when you aren't on your period is worth talking about with a healthcare provider.
📅 Something about my cycle has changed
Periods can be irregular when they first begin, but big changes from your usual pattern are worth paying attention to.
If your periods suddenly become very different, you go a long time without one, bleeding lasts much longer than usual, or you have bleeding or spotting between periods, tell a trusted adult or healthcare provider.
Keeping track of your cycle can make changes easier to notice.
🩺 Could it be something else?
Sometimes ongoing period or cycle symptoms can be associated with conditions such as endometriosis, PMOS (polyendocrine metabolic ovarian syndrome, formerly called PCOS), anemia or other health conditions.
Having one symptom doesn't mean you have a medical condition, and you don't need to figure it out yourself. That's what healthcare providers are for! Keeping track of your symptoms can help you explain what's been happening.
💗 You never need permission to ask a question.
You don't have to wait until something becomes unbearable before asking for help. If you're worried about your bleeding, pain, cycle, discharge or anything else happening with your body, talk to a parent, caregiver, trusted adult or healthcare provider.
And if someone tells you it's “just your period” but you still feel like something isn't right, it's okay to keep asking questions.
Your symptoms matter, and you deserve to understand what's happening with your body. ❤️
❤️ You’re more prepared than you think.
Periods can feel like a lot to figure out at first, but you don't need to know everything all at once.
The more you learn about your body, the easier it becomes to understand what's normal for you, what makes you feel comfortable, and when something might be worth asking about.
Keep asking questions. Keep learning. And remember — there's nothing embarrassing about understanding your own body.
You've got this. ❤️
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