Coaching Women in Sailing: Supporting Sailors During Their Menstrual Cycle
As a coach, creating an environment where sailors feel comfortable, supported, and able to perform at their best is key. For female sailors, one aspect of health that can impact their experience on the water is managing their menstrual cycle. By being aware of the challenges the menstrual cycle can pose, coaches can foster a more inclusive and understanding environment, helping their sailors navigate both physical and mental demands.
Why the Menstrual Cycle Matters in Sailing
The menstrual cycle is a natural part of life for many female sailors, but it can also come with symptoms that might affect performance, focus, and comfort. From cramps and fatigue to logistical challenges like changing menstrual products, dealing with the menstrual cycle on the water requires additional preparation. By acknowledging these realities, coaches can better support their sailors, ensuring that their menstrual cycle doesn’t become a barrier to participation or performance.
Key Areas for Coaches to Consider:
1. Creating an Open and Supportive Environment
The first step in supporting sailors during their menstrual cycle is creating an environment where athletes feel comfortable discussing their needs without embarrassment or stigma.
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Normalise the Conversation: The menstrual cycle is a normal part of life, and addressing it openly shows that you respect your sailors’ health. You don’t need to ask directly if someone is on their period, but you can encourage openness by reminding the team that any health issue — whether it's an injury, fatigue, or menstruation — can be discussed without judgment.
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Be Discreet and Respectful: While encouraging open dialogue, also be aware that some sailors may feel uncomfortable discussing their menstrual cycle in front of others. Let them know they can come to you privately if they need support, and make sure the conversation remains respectful and professional.
2. Awareness of Physical and Emotional Symptoms
The menstrual cycle can bring a variety of physical symptoms, including cramps, headaches, bloating, and fatigue, all of which can affect a sailor’s ability to perform. Emotional symptoms like irritability, or feeling overwhelmed are also common. As a coach, understanding these challenges allows you to be more supportive during practice or competition.
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Monitor Energy Levels: If a sailor seems more fatigued than usual, they could be dealing with menstrual-related symptoms. You can offer breaks or adjust training intensity for that session if needed.
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Be Patient: Some sailors may be more prone to frustration or emotional ups and downs during their menstrual cycle. Patience and encouragement can go a long way in helping them manage these emotions.
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Offer Flexibility: Not every athlete experiences their menstrual cycle the same way. While some sailors may feel completely fine, others might struggle more. Offering flexibility, such as allowing sailors to take breaks, can help ensure that all athletes feel comfortable regardless of how their body is responding.
3. Practical Considerations for Menstrual Cycle Management
Being on the water for long periods can make managing the menstrual cycle tricky. Sailors may need time to change menstrual products or deal with discomfort. As a coach, there are ways you can help make this easier.
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Plan for Breaks: If you’re out on the water for extended periods, ensure there are planned breaks where sailors can access a bathroom or private space to change their menstrual products. This reduces the stress and discomfort of trying to manage their menstrual cycle while far from shore.
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Pack Essentials: Encourage sailors to bring a “menstrual kit” that includes tampons, pads, menstrual cups, pain relief, and wet wipes. Being prepared will make them feel more confident and comfortable.
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Disposal Options: make sure there's a discreet way for sailors to store used menstrual products until they can dispose of them properly.
4. Addressing Physical Symptoms
Physical discomfort like cramps or back pain can hinder a sailor’s ability to fully participate. As a coach, you can offer guidance and support to help alleviate these symptoms.
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Encourage Stretching: Gentle stretching before and after sailing can help relieve cramping. You could incorporate a quick stretching routine into your pre-sailing warm-up.
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Ensure Hydration and Nutrition: The menstrual cycle can cause dehydration and nutrient loss, which can lead to fatigue or dizziness. Remind your sailors to stay hydrated and eat foods rich in iron and magnesium (like nuts, seeds, or leafy greens) before heading out on the water.
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Have Pain Relief on Hand: Encourage sailors to pack over-the-counter pain relief if they often experience severe cramps
5. Be a Source of Support and Understanding
Every athlete’s experience with their menstrual cycle is different. Some may have light, symptom-free periods, while others may struggle with more severe symptoms that impact their ability to perform. As a coach, your understanding and support are key to helping your sailors feel comfortable discussing their health and seeking help when needed.
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Offer Rest When Needed: If a sailor is experiencing significant discomfort, allowing them to rest or adjust their training without fear of letting the team down can make a big difference.
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Provide Encouragement: Just as you would support
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a sailor dealing with an injury or fatigue, offer encouragement and positive reinforcement to sailors managing their menstrual cycle. Let them know that taking care of their body is as important as performing well on the water.
Fostering Inclusivity in Sailing
As a coach, your leadership helps set the tone for how sailors view their own health and well-being. By acknowledging that the menstrual cycle is a normal part of life and being proactive in supporting your athletes, you create a more inclusive environment that helps all sailors feel empowered to perform at their best.
Supporting women’s health in sailing doesn’t require major changes to how you coach — just a bit of awareness, empathy, and flexibility. By making space for conversations around the menstrual cycle and recognising the unique challenges female sailors might face, you not only help improve their performance but also foster a culture of inclusivity and respect.
Resources
To further your understanding of managing the menstrual cycle on the water, the following resources are highly recommended:
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RYA NI Video: This video provides practical advice on how to manage your menstrual cycle while sailing. It's an excellent resource for sailors and coaches alike: Watch here
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Australian Institute of Sport (AIS) Education Modules: The AIS offers detailed education modules as part of the ‘Female Performance and Health’ initiative to help coaches better understand the menstrual cycle, including what’s normal and what’s not and when athletes should seek additional support: Learn more here
These resources will enhance your knowledge and ensure you can better support female sailors. 