How Often Should I Change a Tampon?

September 30 2025 | Written by Nadia Ladak (She/Her)

Using tampons can make your period feel easier to manage, but one of the most common questions is: how often should you actually change a tampon? The short answer: every 4–8 hours. But let’s break down why that matters, what can happen if you leave one in too long, and how to choose the right tampon for your body.

Why Changing Tampons Matters

Tampons are designed to absorb menstrual blood, but leaving one in too long can create problems, such as:

• Bacterial growth – a moist, warm environment can increase the chance of irritation or infection.

• Toxic Shock Syndrome (TSS) – a rare but serious condition linked to prolonged tampon use.

• Leaks & odor – an over-saturated tampon won’t be effective, and leaving it longer can cause an unpleasant smell.

The General Rule: 4–8 Hours

Most health experts, including the FDA and gynecologists, recommend changing tampons every 4 to 8 hours. Here’s a quick guide:

• Light flow days: Aim for every 6–8 hours. If your tampon is still mostly white after 6 hours, you may want to use a lower absorbency.

• Heavy flow days: You may need to change every 3–4 hours. If your tampon leaks before 4 hours, try a higher absorbency—but never exceed the 8-hour maximum.

• Overnight: Choose a pad or period underwear instead of a tampon, since most people sleep longer than 8 hours.

Choosing the Right Absorbency

Picking the right tampon size is key for comfort and safety.

• Light / Junior: For spotting or light flow days.

• Regular: For a moderate flow.

• Super or Super Plus: For heavy flow days.

👉 Tip: Always use the lowest absorbency needed for your flow. This reduces the risk of TSS and makes removal more comfortable.

Signs It’s Time to Change Your Tampon

• It feels uncomfortable or dry when removing.

• You notice leaking after just a few hours.

• It’s been 8 hours, even if the tampon isn’t fully saturated.

Bottom Line

You should change your tampon every 4–8 hours, depending on your flow. Never leave one in for more than 8 hours to reduce health risks like TSS. Using the right absorbency and listening to your body are the best ways to stay safe and comfortable during your period.

If you’re ever unsure or experience unusual symptoms (fever, rash, dizziness while using tampons), talk to a healthcare professional.