How Often Should You Change Your Pad?

How frequently you’ll need to swap out your pad each day depends on your comfort, the heaviness of your flow, and the style of pad you choose. The key is to replace it before it becomes saturated.

The American College of Obstetricians and Gynecologists (ACOG) suggests changing pads at least every 4 to 8 hours, though that’s a broad guideline rather than a hard rule.

Ultimately, how often you change your pad comes down to your flow, the pad’s absorbency, and what feels best for you.

How do you know when it’s time for a fresh one?

You’ll definitely notice when it’s time.

Change your pad before it’s full. You can check how much it’s absorbed during bathroom breaks or go by how it feels — if it’s wet or uncomfortable, swap it out.

The goal is to change it often enough to prevent leaks and discomfort. And to avoid odors. Yes, period odors are real.

It’s a compact area where your vulva and pad sit, with the anus nearby. Sweat and bacteria, which are normally present, can create noticeable smells if left in place too long. Add menstrual blood into that mix and things can become — let’s say — not great.

Some odor and bacteria are normal, but keeping the area as dry and clean as possible helps reduce smells and lowers the chance of infections.

That said, certain pads are bulkier and built to hold more fluid, which can give you more time between changes. If you’re unsure, follow the guidance on the pad packaging as a starting point.

How many pads should you use in a day?

Good question. There’s no single correct number because several factors influence how many you’ll need.

A ballpark figure is about four to five pads per day, assuming you get around the recommended 7 hours of sleep.

Consider these reasons you might need more changes:

• Exercise. Sweat increases moisture and odor, and movement can shift pads, sometimes creating discomfort or a wedgie after a workout like Pilates or spin.
• Hot weather. Heat can make the area damper, so you may need to change more often in warm conditions.
• Your plans. Depending on your day’s activities, an extra pad swap before heading out might be wise even if the pad isn’t soaked — for instance, on a date, during long meetings, or before a long flight when changing is inconvenient.
• Heavy flow days. The first couple of days are often the heaviest, so more frequent changes are typical then. If you have a consistently heavy flow, you may need to change more often every day.

What about overnight?

Unless you routinely sleep for more than 12 hours or have an unusually heavy period (which is worth discussing with your healthcare provider), one pad should generally last through the night.

You can thank the invention of overnight pads for making sleep less of a hassle.

What kind of pad should you use?

There are pads for virtually every flow and situation — varying in width, length, absorbency, and with or without wings.

Here’s a quick rundown:

• Regular. Typically medium absorbency for flows that fall between light and heavy.
• Maxi. Thicker pads that offer a sense of security; suitable for medium to heavy flow.
• Super. Higher absorbency for the heaviest days or for anyone with a heavy period.
• Thin/ultra-thin. Considerably slimmer than other pads (but thicker than liners); best for light days or the end of your period.
• Slender. Narrower pads designed for narrower underwear gussets or smaller clothing sizes.
• Overnight. The most protective option: usually longer and sometimes wider in the back to prevent nighttime leaks. Many have wings for extra security.

There are many variations beyond these basics — scented versus unscented, long versus short, wings versus no wings — plus pads marketed for fitness, teens, and different underwear sizes (these refer to underwear size, not anatomy).

Can you get toxic shock syndrome from wearing a pad for too long?

No. Toxic shock syndrome (TSS) is linked to tampons and other intravaginal devices like menstrual cups and discs, not external pads.

Experts often recommend using pads instead of tampons — or switching to a pad overnight — to lower risk.

While pads don’t cause TSS, leaving one on too long can still foster other infections.

Trapped moisture creates an environment where bacteria and yeast can grow, so extended wear can lead to infections like a yeast overgrowth.

Also, a damp pad plus friction may cause irritation or pad rash, which can increase vulnerability to infection.

The bottom line

Change your pad as needed to stay dry and comfortable, and expect your routine to vary across your period. Keeping a few pad types with different absorbencies on hand helps you manage the ebb and flow of your menstrual bleeding.