The best menstrual cup for sports

The Best Menstrual Cup for Sports Enthusiasts and Athletes

The paranoia of practicing sports on your period is real. Will your tampon hold up during a long swim meet? What if your menstrual pad moves during judo and stains your uniform? It’s only natural you wonder if a menstrual cup can sustain one of your high-intensity workouts.

We know worry-free periods are possible even during exercise when you use the best menstrual cup for sports, like Ruby Cup. You can never fully be in the game when you’re fretting over leakage or suffering through chafing, all common with disposable period products. You can only let go and be in the flow when you’re sure your period product can handle your menstrual flow.  

At Ruby Cup, we’re dedicated to helping people who menstruate have fuss-free periods whether they’re working, relaxing, or playing. When you purchase a Ruby Cup, we donate a second cup to a person in need because everyone deserves the same freedom and grace on their periods only a menstrual cup can provide.

So game on because in this article we’re going to share the benefits of using a menstrual cup for exercise and what to look for to find the best period cup for sports. Plus, we’ll reveal if you really need a special sports cup. 

Want to feel freer when exercising on your period? Switch to a menstrual cup! For every Ruby Cup purchased, we donate another one to a person without access to safe menstrual products. Get your Ruby Cup now. 

Are menstrual cups good for sports?

Studies prove we see our periods as a barrier to physical activity from a young age, finding discomfort in using disposable period products and fearing leakage from our very first menstruation. These concerns have been holding us back for too long.

Instead, a menstrual cup can set you free to pursue your love of sports leak-free and in total comfort. 

You can use a menstrual cup for a wide variety of sports, such as

  • Yoga and pilates
  • Horseback riding
  • Jogging
  • Cycling
  • Weightlifting
  • Martial arts
  • Gymnastics

Many athletic Ruby Cup customers use menstrual cups for both low and high-impact sports. You can swim with a menstrual cup or even run a marathon.

“I … have a passion for a wide variety of sports: Riding - bouncy. Ballet, acrobatics and rock climbing - contortiony. Rowing - high endurance. In the past I used to be paranoid about leaking, changing pads and tampons, visibility under leotards etc. But over the past few years of using a menstrual cup, I’ve lost my worry and have never had a single issue! And if that’s not enough to convince you the brand's charitable work and ethical awareness are a cause definitely worth supporting! Go for it - you‘ll feel free, empowered and unstoppable!” Yvi

What are the benefits of wearing a menstrual cup while doing sports?

Person in workout clothes holding a purple menstrual cup

The freedom of not worrying about your period while exercising or practicing sports is priceless.
Here’s why you should switch to a menstrual cup the next time you do any sport during your period. 

1. No leakage

A menstrual cup works with suction, its rim creating a seal with your vaginal wall. You no longer need to worry about leaks thanks to this seal, which forms when you use the right-size menstrual cup and insert it correctly.

One of the most important factors to consider before buying a cup is getting the right size for your body. If your menstrual cup doesn’t fit properly inside your vagina, it can’t create a leak-free seal. 

To make sure you choose the right-size cup, use our handy menstrual cup sizing guide.

2. No string = no chafing

When you find the right-size menstrual cup, it will sit comfortably inside you, including the stem, meaning you won’t have anything like tampon strings or pad wings rubbing against your thighs or skin. So whether you’re playing soccer or jumping through artistic gymnastics, a menstrual cup won’t chafe you like tampon strings or pads.

3. No dryness or irritation

Unlike tampons, menstrual cups respect your natural vaginal flora. Most period cups are made of medical-grade silicone, which won’t dry your vagina like a tampon or create rashes like pads.

4. Planet-friendly

Reusable period cups are plastic-free and zero-waste. One Ruby Cup can last you up to 10 years saving not just money, but the planet, too. Because when you choose a menstrual cup, you’re choosing an eco-friendly period product that can save the planet 5.3kg of CO2 per year.

5. Body-friendly

You’re also making a healthy choice when you use a menstrual cup vs disposable period products. Ruby Cup is made from 100% medical-grade silicone and is free from bleach and dioxins commonly found in pads and tampons. And studies prove period cups are safer than tampons because there’s a lower risk of Toxic Shock Syndrome. So you can blast your next baseball out of the ballpark with peace of mind when you use a menstrual cup. 

6. Worry-free

Menstrual cups collect your menstrual fluid instead of absorbing it like pads or tampons. And they have a higher capacity too, which means fewer trips to the bathroom. For example, with a Ruby Cup, you can wait up to 8 hours before emptying it. 

Menstrual cups are a better choice for sports than pads or tampons because you can compete without interruptions in lengthy competitions and long-distance activities like sailing and cycling.

7. Greater comfort

Many of our customers say they forget they’re on their period because they don’t feel their Ruby Cup. Its soft texture and medium firmness will conform to your body without ever putting too much pressure against your vaginal wall.  

“Since using the Ruby cup, I now have the confidence and desire to swim, do yoga, go to the gym and run around after two small children without the fear of leaking or the discomfort I used to have with pads and tampons. I have even forgotten that I was on my period while using the Ruby cup, which is by no means an easy feat.” — Louise

What to look for in the
best menstrual cup for sports

We know using a menstrual cup is a game-changer for every person who menstruates. But if you’re a sports enthusiast, athlete, or exercise lover, look for a cup with the qualities that follow.

Person in sports clothes doing yoga and being flexible because she chose the best menstrual cup for sports

1. Firmness

Athletes and sports enthusiasts have a strong pelvic floor, a group of muscles supporting your pelvis like a hammock, stretching from your pubic bone to your tailbone and from side to side. 

Image showing where the pelvic floor muscles are in the body to choose the best menstrual cup for sports


So if you have strong pelvic floor muscles, you’ll need a firmer cup that can stay in place and not dislodge when you contract your pelvic floor muscles for high-intensity sports like weightlifting and martial arts.

Ruby Cup has a medium firmness, meaning it’s soft enough to be comfortable yet sturdy enough to not buckle under the pressure of a strong pelvic floor. 

 Customer review explaining how her cup never leaks when doing sports even though she’s done weight training, gone swimming, and run 10k with it

2. Capacity

Menstrual cup leaking can happen when you don’t have the right size or the right fluid capacity. Look for a cup that can manage your flow so you don’t have to worry about it leaking during your competitions or long workouts. But how do you know what the right capacity is?

Know that the average menstrual cup can collect 10–38 ml of blood, approximately 2 teaspoons to 2 tablespoons, which is double the amount a super tampon can absorb. And a heavy flow is when you lose 80 ml (a third of a cup measure) or more during an entire menstrual cycle

For example, Ruby Cup comes in two different sizes. The Small works for light to medium flows and can hold up to 24 ml of menstrual fluid. Ruby Cup Medium is one of the best menstrual cups for a heavy flow, holding up to 34 ml. If your flow varies, consider getting both sizes. Try our Duo Pack and receive a discounted price when you buy both.

Ruby Cup Duo Pack, showing each cup size with their different measurements so you can find the best menstrual cup for sports

Get your Duo Pack today.

3. Stem type

Some people who practice very flexible sports like yoga or gymnastics may feel the cup’s stem poking them during workouts even if they have the right size cup. 

Instead, when you choose a cup with a comfortable stem that you can trim or remove completely, like a Ruby Cup, you can have the flexibility your body needs. 

Also, if you have a short vagina, Ruby Cup Small is one of the best menstrual cups for a low cervix.

Customer review explaining how comfortable and effective a Ruby Cup is for practicing sports

Though uncommon, some people with very strong pelvic floor muscles have found that they can't use menstrual cups when they exercise and experience leakage because the suction gets released no matter what they do. If you’re afraid of this happening, wear a reusable pad or a pair of period panties while exercising with a menstrual cup until you’re certain it will work for you.

Remember that you can try our Ruby Cup for up to 120 days before exchanging it or returning it for a 100% money-back guarantee, no questions asked. 

If you find your cup doesn’t work for you, we recommend using eco-friendly and reusable alternatives, like period panties or reusable menstrual pads. 


Menstrual cups and sports: exercise with freedom

You can leave your period paranoia behind now that you know fuss-free periods are possible even when you practice sports. With a menstrual cup, you can have worry-free workouts whether you’re flowing in a 90-minute hot yoga session, practicing martial arts, or lifting weights. To find your best menstrual cup for sports, remember to look for a cup with these top 3 cup characteristics:

  • Firmness. The right firmness will give you the freedom of a leak-free workout while basking in the comfort of barely noticing you’re on your period.  

  • Capacity. Make sure you get a cup to match your type of flow. If you have a heavy flow, always check the cup’s maximum capacity beforehand.  
  • Stem. For those of you with a low or typical cervix, get a cup with a stem you can trim to reap the maximum amount of comfort possible, especially if you practice highly flexible sports. 

Ruby Cup checks all the boxes for the best period cup for sports. So when you choose a Ruby Cup, your next fuss-free period will be a slam dunk.


Want to feel freer when exercising on your period? Switch to a menstrual cup! For every Ruby Cup purchased, we donate another one to a person without access to safe menstrual products. Get your Ruby Cup now. 


Which menstrual cup is best for athletes?

Athletes will most likely have strong pelvic floor muscles, so any cup is fine as long as it has a medium firmness that will hold up under any pelvic floor pressure. Ruby Cup is an ideal choice because it has a medium firmness yet a soft texture, so it’s also comfortable.

Is it OK to run with a menstrual cup?

It’s OK to run with a menstrual cup. It’s important to choose the right size cup and create a seal before your run to make sure your cup will stay in place and not leak. Also, running with a menstrual cup will prevent chafing commonly caused by a pad or a tampon string.

Do menstrual cups leak while exercising?

Not if you insert your menstrual cup correctly and create a seal. Check the seal by running an index finger around the base of your inserted cup. If you feel folds or creases, your cup hasn’t opened. Just rotate your cup until you feel it open, then gently tug on the cup’s stem to check for the suction’s resistance. 

Can you do high-impact sports with a menstrual cup?

A menstrual cup is great for both low or high-impact sports. Choose a cup with medium firmness, like the Ruby Cup, and make sure you create a seal when you insert your cup before practicing any kind of sport. Also, get the right-size cup from the start by using our menstrual cup sizing guide.  

Can you lift weights with a menstrual cup?

You can squat, lift weights, and do bench presses with a menstrual cup. Choose a cup with medium firmness, like the Ruby Cup, that can withstand the pressure of a strong pelvic floor. 

Can you swim with a menstrual cup?

Yes. Make sure you empty your cup before swimming so you don’t have to worry about it filling up too soon, especially if you’re going to be in the water for a long time. Also, check that you’ve created a seal before a swim. 

Can I do yoga with a menstrual cup?

Whether you’re doing headstands or lunges, a menstrual cup won’t leak or move during yoga as long as you’ve created a seal. Choose a cup with medium firmness, like Ruby Cup, which won’t collapse under pressure from your pelvic floor. Ruby Cup is one of the best menstrual cups for sports and everyday use.  

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