# Tracking 101

> What to log, how often, and why it is worth it.

Category: Cycle basics · 3 min read · Written by the Splash team · Sources checked October 2026
URL: https://splash.care/learn/cycle-basics/tracking-101

## Quick answer

- Logging period start dates is the foundation.
- Symptoms, flow, mood and discharge add helpful detail for you and your doctor.
- Tracking is for understanding, not contraception.

Tracking is not about being perfect. It is about collecting clues so you understand your body, and can show a [doctor](https://splash.care/learn/conditions/talk-to-your-doctor) real information if you ever need to. The NHS suggests using an app or diary to keep track of your periods and spot irregularity.

## The essentials

- **Period start and end dates.** This alone powers your [predictions](https://splash.care/learn/apps-privacy/how-accurate-are-period-apps).
- **Flow:** [spotting](https://splash.care/learn/glossary/spotting), light, medium or heavy. Note how often you change products on heavy days.
- **Pain and symptoms:** [cramps](https://splash.care/learn/period-care/cramp-relief), headaches, [bloating](https://splash.care/learn/body-literacy/bloating), tender [breasts](https://splash.care/learn/body-literacy/breast-changes).
- **Mood and energy.**

## Optional extras

- **Discharge:** changes in texture can hint at where you are in your cycle.
- **Basal body temperature:** a small rise after [ovulation](https://splash.care/learn/glossary/ovulation).
- **LH tests:** detect the surge before ovulation.
- **Sleep, sex, pills, medicines and notes.**

## Make it useful for a doctor

Several cycles of start dates, flow, bleeding between periods and pain make an appointment quicker and more precise. For [PMS](https://splash.care/learn/glossary/pms), the NHS suggests a symptom diary for at least 2 cycles. NICE says heavy periods should be judged by their impact on your life, so note what the bleeding or pain stopped you doing.

> **Splash says:** if you only remember one thing, log day 1 of every period. Everything else is a bonus.

> Period tracking predictions are not contraception. The NHS says fertility awareness methods are 91 to 99% effective only when used correctly all the time, after being taught by a trained practitioner. With less perfect use, it is about 76%. No app can promise "safe days".

**Quick quiz:** Which single log matters most for predictions?

1. Your mood
2. The first day of each period
3. What you ate

Answer: The first day of each period. Period start dates are what cycle length and predictions are built on.

## Sources

1. [NHS: Irregular periods](https://www.nhs.uk/symptoms/irregular-periods/)
2. [NHS: Natural family planning (fertility awareness)](https://www.nhs.uk/contraception/methods-of-contraception/natural-family-planning/)
3. [NICE NG88: Heavy menstrual bleeding: assessment and management](https://www.nice.org.uk/guidance/ng88/chapter/Recommendations)
4. [ACOG Committee Opinion 651: Menstruation in girls and adolescents: using the menstrual cycle as a vital sign](https://pubmed.ncbi.nlm.nih.gov/26595586/)

This is general information, not medical advice. Splash can’t diagnose. If you’re worried, talk to a GP, pharmacist or sexual health clinic. In an emergency call 999 (UK) or 911 (US).