A handy guide to caring for and using a menstrual cup

Fancy giving a cup a go, but not sure where to start? Don’t worry, we’re here to help – and there is no such thing as a silly cup question. The menstrual cup is one of the oldest period tools around (the first version dates back to 1937), and she’s making a huge comeback for 2020.

If you’re looking to make the ultimate investment in your period care, this is where to start. The Hey Girls cup can last you for up to 10 years, so that means every month you can have a care-free and plastic-free period.

The cup can of course take a bit of getting used to. But, practice and patience is the name of the game here. Our cups are 100% waterproof, soft, and made from medical grade silicone that flexes to the shape of your body providing ultimate comfort. Free from Latex, Phlalate, BPA and Dioxin, you can safely wear your cup for up to 12 hours.

So, let’s say CHEERS to the cup!


  • Before using your cup for the first time, it’s always clever to make sure you have sterilised it properly. We have some handy cup-cup pots that can be popped in the microwave with your cup. If you don’t have one of those to hand, you can also put your cup in a mug or bowl and fill with boiling water. Leave it to bathe for a few minutes, and always make sure it’s air-dried cool enough before using!
  • Always sterilise before first use and after last use. You can rinse with clean water in-between changes.


  • Clean hands are a must before any insertion.
  • There are a few different types of ways to insert safely:

The C fold – fold the cup in half to create a ‘C’ shape from above

The Punch-Down fold (or Tulip fold) – press down one side of the cup inwards to create a tip, it should look a little closer to the size of a tampon

The 7 fold – cross one side of the cup diagonally over

  • Once you’ve found the right fold for you (this is where the practice and patience bit comes in), rotate to form a seal and make sure the cup has full opened inside of you. To check this, take a thumb or finger and gently run it along the rim of the cup – from there you should be able to feel any sides that need adjusting. You also shouldn’t be able to feel the cup inside of you, so if you can that’s often a sign that it needs a little work. Once in seal is then created inside your body so the cup stays in place and leaks stay out of sight.
  • The cup won’t get lost inside of you – there’s not many places it can go! You may not be able to see the tip like you would a tampon string, but that’s ok.

Cup-tip: Your cup can move slightly if you go to the loo, so always give it a little check if you think things may have moved out of place.


  • If it’s time to empty your cup, sit or hover over the loo and hold the bottom of the cup with your fingers. Push it slightly to break the seal (please don’t just yank her out!), then gently guide your cup down and out until released. Tip the contents into the toilet, and rinse out with clean water. It is perfectly safe to reinsert then and there for another wear.
  • If you’re removing your cup at the end of your cycle or for a long period of time, it’s time to sterilise.
  • Always make sure you let your cup air dry, and store it in the cotton draw string bag that comes in the box. Never keep your cup sealed in an air tight container – fresh air is key! Then pop it somewhere safe until the next time you need to use.
Hey Girls - Menstrual Cup with bag

Cup-tip: emptying out your cup in the shower is really handy way of cleaning and makes reinsertion a lot easier. Some people prefer to wet their hands and the cup before insertion.


  • What size of cup is right for me?

As a standard guide, we recommend using a small cup if you are 25 or under or have not given birth vaginally. If you are over 25 or have given birth vaginally, we would give a large a go. That being said, you know your body best, and cup sizes can often vary from one individual to another.

Our small cup measures at 7cm in length with a 4cm diameter, and our large is 7.5cm in length with a 4.5 diameter.

  • Can I go swimming or do exercise whilst wearing a cup?

Yes of course! The cup is a great tool for anyone who wants to take on life as normal during their period. Swimming and exercising are perfectly safe to do whilst wearing a cup, just make sure she’s sealed in and it hasn’t been too long since you emptied – there’s less chance of any leaks if the cup is less full. Please remember to empty at least every 10-12 hours.

  • I have really heavy periods – will the cup work for me?

The cup is a rally handy tool for a carefree period, and for some it even allows them to escape period cramps! Cups can be used for any range of flow, but if you have a heavy period it may mean you just need to empty her a little more often than usual. It may be worth wearing a pad or pantyliner the first few times you wear your cup to understand how often you need to empty and make sure you are super comfortable to get out there and take on the world.

Ps. The cup doesn’t suit everyone – and that’s ok! If your body prefers to rock a pad or tampon, don’t fret about missing out on the cup. These products are here to make your life easier, so stick to whatever suits your flow.


Cups are a game changers, but for a beginner like me could be hard find which one fits you and understand how does it work, so this is a perfect cup to start with and giving a try, because of the very reasonable price and good quality. – Fabiana

I moved to the cup last year and it’s the best thing I have ever done 😁 No worries all day, doing anything you want. I have been a lifeguard for years and wish I knew about cups sooner as I wouldn’t have been concerned going in for a rescue on the cursed week. Life is so much easier with a cup & cheaper in the long run. – Helen

I have your menstrual cup, and absolutely love it. With a little practice, I don’t have any leakage, it’s comfortable and easy to use. No more packaging, no more flushing of materials and all round better for the planet. Thank you x – Sarah

And there you have it… Your handy guide to caring for and using a menstrual cup.