Bikepacking and vaginal health: Top tips for comfortable multi-day rides

It might sound trivial, but your saddle plays a huge role in keeping your most sensitive areas happy. Imagine riding with a poorly fitting saddle. It won't just chafe, but can also put pressure on your urinary tract and increase your chances of bladder infections.

Chafed areas are not only painful and can seriously affect your enjoyment on the bike, but open or irritated skin can also increase the risk of infection. That's why a proper saddle fit is crucial to keep your bum, vulva, and skin comfortable while you're out on an amazing adventure.

While it can be tricky (and expensive) to test different saddles, here are a few ways to find the right fit: measure your sit bone width before buying, ask friends if you can try their saddle, test options at a bike shop, get a saddle mapping at a bike fitter, or (if your budget allows) go for a custom saddle.

If you're struggling with discomfort, finding the right saddle makes a huge difference. Check out my full guide on how to choose the right bike saddle for people with a vulva.

It can be tricky to plan your trip around your period (or even impossible on longer journeys) so here's my take on how to deal with it.

We all menstruate differently. Some of us experience pain, others have a heavy flow, and some have little to no discomfort at all. I personally tend to have a strong flow, which can be challenging on the bike.

If you usually experience pain or discomfort, make sure to pack painkillers, plan shorter routes if needed, and give your body rest when it asks for it. The priority is to be gentle with ourselves.

That said, I actually find that cycling during my period helps me. The movement eases cramps and discomfort and provides a helpful distraction. The key is to listen closely to your body.

While bikepacking, I use either a menstrual cup or a menstrual disc. Both collect blood, are reusable, and don't create waste, but they do have some differences. A menstrual disc can be emptied without removing it, which is a great benefit while not having access to a washroom. Make sure to sterilize your cup or disc by boiling it for 10 - 15 minutes before each period. If these options don't work for you, carry a resealable plastic bag to pack out used tampons or pads - leave no trace!

I always keep disinfecting wipes and a water bottle handy, and sometimes a small bottle of biodegradable soap, so I can clean my hands before changing any sanitary products in the wild. Never change tampons, cups, or discs without clean hands. This is key to reducing infection risk.

You can rinse or wipe your cup or disc before reinserting it. This system has worked really well for me and makes bikepacking during my period totally manageable. On heavy flow days, I sometimes rely on my bibs for extra protection. Built-in period panties, anyone?

If you've ever had a urinary tract infection (UTI), you know how unpleasant it is. Personally, I just want to hide in a warm bed with a hot water bottle, but while bikepacking, that's rarely an option.

The good news: with a few precautions, you can significantly reduce your risk.

In hot and humid conditions, sweat creates the perfect environment for bacteria, especially in synthetic bibs. Whenever I take a longer break, I change into a dress or shorts to let my vulva breathe and hang my bibs in the sun to dry.

Drinking plenty of water is essential to help flush out bacteria. Also, be cautious when swimming in lakes, rivers, the sea, or pools, as they can introduce bacteria that may lead to infections. While cycling in Japan I often got problems after bathing in Onsen (which was a pity, because I absolutely loved that).

The one thing that truly changed everything for me: D-Mannose. It's a type of sugar that prevents bacteria from sticking to the urinary tract and helps flush it out. I always carry single-dose sticks with me and take it preventively after swimming or at the first sign of symptoms. It has been a game changer for me!

Another unpleasant topic, but an important one. Yeast infections (often caused by Candida) and bacterial vaginosis can both cause itching, discomfort, unusual discharge, and pain. Not what you want on a bikepacking trip.

Some people are more prone to these infections than others. This can be linked to overall vaginal health, including the balance of good bacteria, but also influenced by many external factors.

Before your trip, you can support your vaginal health by maintaining a balanced microbiome. Nutrition (like probiotics) can play a role here.

On the road, wear cotton underwear whenever not in bibs, change your bibs regularly (I usually carry two and rotate them), and avoid sitting in sweaty cycling pants after riding. Be cautious with swimming in pools or natural water sources, and never wash your intimate area with soap, water only!

Tampons can dry out the vaginal environment, and the pH of blood or sperm can temporarily disrupt the natural balance, making infections more likely after your period or sex.

What has helped me is using prebiotic vaginal ovules with lactic acid occasionally to support a healthy environment. I also carry antifungal creams or ovules (like clotrimazole or econazole) when traveling in remote areas.

Keep in mind: these won't help with bacterial infections, which may require local antibiotic treatment. If you have recurring issues and can see a gynecologist, get tested to ensure proper treatment.

Keeping your bibs clean is essential for vaginal health. I usually carry two pairs and wear a fresh one each day. In the evening, I hand wash the used pair so I always have a clean option.

If washing isn't possible, I at least wipe the pad with a disinfecting wipe and air it out thoroughly. Hand washing isn't as effective as a machine, but it's definitely better than nothing.

Use hot water whenever possible to clean the pad properly. If I have access to a kettle, I sometimes soak my bibs in very hot water for about 15 minutes to help kill bacteria. So far, this hasn't damaged the material.

Drying is just as important: hang your bibs in the sun and make sure they are completely dry before wearing them again. Riding in damp bibs can increase the risk of infection.

Also, rinse out detergent thoroughly. We don't want any residue near sensitive areas. I always carry a small bottle of detergent so I can wash my bibs anywhere, whether at a gas station bathroom or anywhere I have access to a washroom.

Irritated or even broken skin in this area can be really painful. Prevention is key: use chafing or chamois cream before riding.

I personally pay close attention to ingredients, as many creams are petroleum- or silicone-based, which I prefer to avoid. I've had great experiences with more natural options like Sweet Cheeks Butt Butter, which also helps soothe irritation quickly.

If irritation does occur, clean the area thoroughly in the evening. When wild camping, use a clean cloth or tissue with water. Avoid wipes with fragrances or harsh ingredients like PEGs or phenoxyethanol. Many baby wipes actually contain substances you don't want near sensitive or irritated skin or near your intimate area at all.

If you have a mild disinfectant (like Octenisept), you can carefully clean the skin area, followed by a soothing cream overnight. I look for ingredients like panthenol, witch hazel, or calendula and always carry a small tube of wound cream.

If things get really bad, take a break for a few days and allow your skin to heal.

While caring for your vulva on a bikepacking trip can require a bit more attention, there are plenty of practical ways to prevent infections and irritation. Over the years, I've refined my routine and now rarely experience any issues.

If you're lucky enough not to be prone to these problems - that's amazing. If not, I hope these tips help you as much as they've helped me.

Happy riding!
Franziska