How to choose the right pad for your flow
Short answer: match two things. Absorbency to how heavy your flow is right now, and length to how long you will go between changes and whether you are sitting, moving or lying down. As a rule: 180mm for light days, 260mm for regular daytime, 330mm for heavy days and nights, and disposable period underwear for the heaviest stretch. Most women use two or three sizes across one cycle.
Last updated: 22 August 2026. Written by Sheherbano.
Most of us were handed one type of pad as a teenager and never questioned it. But your flow isn't one thing, it changes across your cycle, and even across a single day. The right pad does too.
Here's how to match the pad to the moment.
Think in two questions: how much, and how long
Every choice comes down to two things:
- Absorbency: how heavy is your flow right now?
- Length: how long will you go between changes, and are you sitting, moving, or lying down?
Get those two right and comfort follows.
A simple map
- Light days (start or end of your cycle): a shorter, slimmer pad is enough. Our 180mm Day Pads suit light flow and everyday wear.
- Regular to moderate days: a little more coverage for daytime confidence. The 260mm Day Pads are the everyday workhorse.
- Heavy days and overnight: length and absorbency matter most when you're lying down for hours. The 330mm Night Pads are built for sleep-through protection.
- When you want extra security: for travel, heavy nights, or postpartum, Comfort Panties give 360° coverage with no shifting.
Don't be afraid to mix
A single cycle rarely needs a single product. Many women use a shorter pad on light days, a longer one overnight, and underwear for the heaviest stretch. Buying a mix isn't overkill, it's how you stay comfortable without over- or under-doing it.
If you'd rather not guess, our 60-second quiz recommends a starting set based on your flow.
The goal is to forget it's there
The "right" pad isn't the biggest or the most absorbent. It's the one matched to that moment: enough protection that you stop thinking about it, and nothing more than you need.
Not sure where to start? Take the quiz or browse the full range.
Frequently asked questions
What size pad should I use for a heavy flow?
A longer pad with a high-capacity core, around 330mm, especially overnight when leaks travel backwards. For the heaviest day or night, disposable period underwear gives all-round coverage that a single pad cannot.
What is the difference between 260mm and 330mm pads?
Length and core capacity. 260mm covers sitting and moving during the day with a moderate core. 330mm is built for lying down: extra length at the back, wider rear coverage and a bigger core. In our Intertek testing the 260mm day pad absorbed 42 times its weight and the 330mm night pad 50 times.
Can I use night pads during the day?
Yes, on heavy days many women do. The trade-off is bulk and warmth, which matters in hot weather. On lighter days a shorter pad is usually more comfortable.
How often should I change a pad?
Every three to four hours during the day is a reasonable rhythm for most women, sooner if it feels damp, and once overnight with a longer pad. Warmth and moisture, not just saturation, are what make a pad uncomfortable.
Do I need wings?
Wings hold the pad in place and protect the edges of underwear, which helps with movement and heavier flow. Our 260mm and 330mm pads have wings; the 180mm light-flow pad is wingless because it is designed for light days where a slim profile matters more.