1. Always have extra supplies
In case of an accident, always have extra sanitary pads and tampons. When you’re having your period, carrying an extra set of clothes and a dark-coloured towel in your gym bag is also a good idea.
2. Rest and eat well
As swimmer Quah Ting Wen tends to feel sluggish when she gets her period, she prepares for the “heaviness” seven to 10 days out by getting an extra hour of sleep each night.
She usually avoids oily or fried food during this period as she found that it helps lessen the intensity of her cramps. If she needs an extra boost of energy, she takes caffeine gels.
Similarly, netballer Charmaine Soh relies on energy bars and warm water to help with cramps. Runner Goh Chui Ling also always makes sure to have a supply of snacks on hand when competing during her period, as she knows she gets hungry easily.
3. Listen to your body
It is important to know your limits and not over exert yourself. When she feels especially tired or in pain, Quah still prefers to keep active but opts for slower, gentler workouts such as 2-3km slow swims.
She tries to eat healthier options like fruits but if she still craves sugar, she will eat dark chocolate.
4. Consult an expert if needed
Marathoner Jasmine Goh found that supplements for zinc, magnesium and fish oil help with her recovery but one should always consult a doctor before taking any pills.
Singapore Sport Institute sports physiologist Darine Choo also recommends flagging missed periods immediately, even if it is only one cycle.