How to Have a Zero Waste Period – Period Underwear

Originally published on February 9, 2021. Updated on October 28, 2026.

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My cycle is really unpredictable in perimenopause, and I recently started trying period underwear. I really like them! Wearing them overnight was so easy—you put on your underwear and go to bed. I now see why the people I know who use them absolutely swear by them.

I have used a menstrual cup for over ten years and added cloth pads for light days and spotting, so period underwear took me a while to get around to. Now I’ve bought a second pair for daytime when I need some backup. As my body and cycle change, I’m grateful to have different options that help me reduce waste and save money.

And when it comes to a having a zero waste period, period underwear is quickly becoming one of the most popular and sustainable alternatives to traditional menstrual products. If you’re tired of the waste and discomfort caused by single-use pads and tampons, period underwear offers a leak-proof, reusable solution that’s both eco-friendly and cost-effective.

Prefer to listen instead? In this episode of the Sustainable in the Suburbs podcast, I talk about menstrual cups, discs, reusable cloth pads, and period underwear, including my experiences with them.

The Problem With Conventional Menstrual Products

On average, a person who menstruates will spend 6 years of their life with their period. That handful of days every month really adds up! This works out to approximately 10,000 to 15,000 disposable period products ending up in landfills per menstruating person and costs an estimated $6000 over the course of your life.

In addition to being costly, conventional menstrual products are single-use and made of plastic, cotton (a water and pesticide intensive crop with many ethical sourcing issues), and wood pulp, and are treated with chemicals for colour, absorption, scent, and waterproofing. A tremendous amount of resources go into producing and shipping these single-use products, only to end up in landfills and waterways.

Reusable products require resources to make and clean, too, but they can replace years of disposable purchases. Research comparing their environmental impacts has found that menstrual cups have a lower environmental footprint than the single-use products studied.

Why Switch to Reusable Menstrual Products?

There is so much more to switching than just reducing waste! One of the most valuable things for me was learning to become more in tune with my body, especially with an unpredictable cycle.

While the initial cost of the swap is more expensive than a monthly supply of disposables, you will save time and money by not purchasing any more menstrual hygiene products for several years. Since switching, I am seeing more and more options pop up everywhere at more accessible prices. Some brands also donate to folks in need of menstrual products, so please consider this when making your selection.

So what are your options? In this series I will explore the 3 most popular options for zero waste period care– menstrual cups & discs, cloth pads, and period underwear. I’ll discuss my experience with them, average cost, frequently asked questions, and more. Keep in mind that there is no perfect solution – your body and circumstances will change over time, so go with the flow…literally.

Click on the photos below for a more thorough explanation of each of the 3 most popular options for a zero waste period!

What Are Period Underwear?

A little different from that old “first day” pair of underwear in your drawer, period underwear look and fit much like regular underwear but have a built-in absorbent section. Layers of fabric draw moisture away from your body, absorb fluid, and provide a barrier to help prevent leaks. The number of layers and materials used vary between brands and styles.

They come in different absorbencies and amounts of coverage, with options for light spotting, heavier days, and overnight protection. Some brands also make underwear specifically for bladder leaks.

Like cloth pads, these are great to wear if the cup isn’t for you, in combination with your cup for extra protection, or if you are expecting your period or have unpredictable spotting. I think they are also a great option for teens who are just getting comfortable with menstruating.

How long you can wear them depends on your flow, the absorbency, and whether you’re wearing them on their own or as backup. Follow the brand’s guidance, and change sooner if they feel wet, uncomfortable, or start leaking.

How to Choose Period Underwear

Period underwear come in different fabrics, colours, patterns and styles from thongs to shorts. Check the brand’s size chart rather than assuming your usual underwear size will fit, and look at both the absorbency and where the absorbent section provides coverage. Something you want for spotting may be quite different from what you want overnight!

In my opinion, it’s better to go up an absorbency level and not need it than not have enough protection. Starting out at home or on light days is a great way to get a feel for them.

How many pairs you need depends on your flow, your cycle, and how often you do laundry. Remember to allow time for them to dry, too. They can be expensive to purchase all at once, so try slowly adding them in over time. I started with one pair for overnight and then bought a second for daytime backup.

Be sure to support local brands with inclusive styles and models wherever possible.

Shop My Picks for Sustainable and Non-Toxic Period Underwear

How to Clean Period Underwear

Just like with cloth pads, period underwear need to be rinsed and wrung out in cold water after wearing them. You can also bring them into the shower with you and rinse them as the water is heating up to conserve a little extra water. Squeeze out any excess water, rather than wringing them out.

A wet bag is helpful for carrying a used pair when you’re out or travelling. Any suitable waterproof bag works, so see what you have before buying something new. If laundry day is a few days away, let your rinsed underwear air dry rather than leaving them damp in a closed bag.

After that, they can go into the washing machine with similar colours—no separate load needed! Be sure to always wash in cold water with a mild detergent. A mesh laundry bag can help protect them, too.

Hang them to dry to keep them in good shape for as long as possible, and let them dry completely before wearing them again. Easy peasy!

Are you ready to make the switch to reusables for your period?