What is happening in your body
A surge in luteinising hormone triggers the release of an egg from the ovary, usually about a day later. The egg survives for around 12 to 24 hours, while the fertile window is longer because sperm can survive for several days. Oestrogen is at its peak just before ovulation.
Ovulation does not always fall on day 14. It tends to happen roughly two weeks before the next period, so it moves earlier or later with your cycle length.
How you may feel
- Peak energy and stamina
- Confidence and an easier time speaking up
- More social and outgoing
- Changes in cervical mucus, and for some people a mild one-sided twinge
What to eat
Light, fresh, fibre-rich meals suit this high-energy window. Staying hydrated matters, especially if you are exercising more.
- Fibre: raw vegetables, fruit, whole grains, legumes
- Light protein: grilled fish, tofu, chickpeas, eggs
- Fresh fruit: berries, citrus, watermelon
- Fluids: water, coconut water, cucumber and mint infusions
How to move
This is often the best time for high-intensity or social exercise. Warm up well, because some studies suggest joints may feel looser around ovulation, though the evidence is limited.
- High-intensity interval training in short sessions
- Group classes, dance, spin or team sports
- Heavier strength training with good form
- Running or cycling with friends
Work and focus
Communication tends to feel easier, so schedule the moments that need presence and confidence.
- Presentations, pitches and interviews
- Negotiations and tough conversations
- Collaboration, networking and team workshops
- Asking for what you want, such as feedback or a raise
Self-care ideas
- Make plans with friends and family
- Give yourself recovery time after busy social days
- Notice your own signs, such as energy and mucus changes
Frequently asked questions
How do I know when I am ovulating?
Common signs include clear, stretchy cervical mucus, a mild twinge on one side and higher energy. Ovulation test strips detect the hormone surge, and a rise in resting body temperature confirms ovulation has already happened.
Does ovulation always happen on day 14?
No. It usually happens about two weeks before your next period, so in a longer cycle it comes later and in a shorter cycle earlier.
Can I use this site to avoid or plan pregnancy?
No. The phases here are estimates for everyday planning only. Please talk to a doctor about contraception or fertility.