Chlorine & Swimming: How to Protect Sensitive Skin at the Pool

Swimming is one of the kindest exercises for your joints, your heart and your head. Your skin, on the other hand, might have a slightly different opinion. If you've ever stepped out of the pool feeling tight and itchy, or noticed your shins flaking by the end of the week, you're not imagining it.

Good news first: you don't have to give up the pool. A few habits before and after you swim make a real difference for sensitive skin. Let's look at what pool water actually does, and what you can do about it.

What Pool Water Does to Your Skin

Pools are treated with chlorine (or similar disinfectants) to keep them safe from germs. That's a good thing. But chlorine doesn't just sit quietly in the water. It reacts with whatever swimmers bring in with them.

According to a report published by cdc.gov, chlorine combines with sweat, dirt, skin cells, deodorant, makeup and other things people bring into the pool, forming irritants called chloramines. The CDC notes that swimmers may get red, itchy eyes, skin irritation and rashes, and that the strong "chlorine smell" at a pool is usually chloramines, not clean chlorine. Indoor pools are more affected because they're often less well ventilated.

Then there's the water itself. Long periods in water, followed by drying off, can leave skin feeling drier than before. Think of it like washing a wooden spoon. A quick rinse is fine. Leave it soaking for an hour, then let it dry, and the surface turns rough and pale. Your skin is a lot more resilient than a wooden spoon, but you get the idea.

Also Read: Contact Dermatitis: When Your Skincare Routine Is the Trigger

What the Research Shows

Researchers have measured this directly. According to a report published by ideas.repec.org, a 2021 study in the International Journal of Environmental Research and Public Health compared 58 elite athletes (swimmers and football players) before and after a two-hour training session. Swimmers showed a significant increase in transepidermal water loss (a measure of how much water escapes through the skin) on the forearm, the inner elbow and the back of the hand. In football players, the increase appeared only on the back of the hand. The authors concluded that a two-hour session in a swimming pool environment may lead to changes in skin barrier function.

That's a study of elite athletes training for hours, so a relaxed 30-minute swim is unlikely to have the same effect. But it shows why regular swimmers with sensitive skin often notice dryness, and why a little aftercare is worth the effort.

Also Read: Psoriasis-Prone Skin? How to Keep Your Routine Gentle and Comfortable

Before You Swim

The routine starts before you get wet:

1. Shower before you get in. The CDC advises showering before getting into the water. A one-minute rinse removes most of the sweat, dirt and products on your skin, which means fewer chloramines form in the first place. It's good for you and for everyone else in the pool.
2. Skip heavy products. Makeup, perfume and thick body products all end up in the water and react with chlorine. Arrive with clean, bare skin if you can.
3. Use water-resistant sunscreen for outdoor pools. Apply it about 15 minutes before you swim, and reapply after toweling off.
4. Protect your hair. Wetting your hair with clean tap water before swimming means it absorbs less pool water. A swim cap helps too.

Also Read: Your 101 Guide to Sunscreen & Aftercare

After You Swim: The Most Important 10 Minutes

This is where most of the difference is made. Here's a simple post-swim routine:

1. Shower straight away. Rinse off pool water as soon as you can, rather than letting it dry on your skin on the drive home.
2. Use a gentle body wash. A mild magnesium shower gel and lukewarm water remove chlorine residue without stripping your skin further. You don't need a harsh "swimmer's" scrub.
3. Cleanse your face once, gently. One mild cleanse is enough. There's no need to double cleanse unless you're removing water-resistant sunscreen.
4. Wash your hair. A gentle magnesium shampoo followed by magnesium conditioner helps remove pool water and keeps hair from feeling straw-like.
5. Pat dry, don't rub. Leave your skin slightly damp.
6. Moisturize within a few minutes. The AAD recommends applying moisturizer while skin is still damp after bathing, which helps hold in water. A magnesium body lotion on your legs, arms and torso, then a hand lotion if your hands feel tight.

If you swim several times a week, keep a small kit in your gym bag so the routine happens every time, not just when you remember.

Also Read: Double Cleansing for Sensitive Skin: Worth It or Too Much?

Shop the Post-Swim Routine

If you'd like to build your swim kit around products made for dry and sensitive skin, these are the two that do the most work after the pool:

• Magnesium Shower Gel for Dry & Sensitive Skin: for rinsing off pool water gently
• Magnesium Body Lotion for Dry & Sensitive Skin: for moisturizing damp skin straight after your shower

As with any product, check the ingredient list on the product page against anything your skin has reacted to before, and patch test if you're unsure.

Gym bags and wet changing rooms are also a reason some swimmers like solid products: no leaks and no liquid spills. Bars have their own pros and cons for sensitive skin, so it's worth reading up before switching.

Also Read: Are Bar Products Right for Sensitive Skin? The Honest Pros and Cons

Swimming With a Skin Condition

Many people with eczema or psoriasis swim regularly and enjoy it. But pool water affects everyone differently. Some find it soothing; others notice flares. If you have a skin condition, ask your dermatologist whether swimming suits your skin, and whether you should apply anything before or after.

Also check with your dermatologist if you use prescription creams, since some are best applied at a particular time relative to swimming and showering.

If you notice an itchy rash after swimming that doesn't settle within a day or two, spreads, or keeps coming back, see a dermatologist or doctor. Not every pool rash is simple dryness.

Also Read: What Order Should You Actually Apply Skincare In?

Don't Forget Your Eyes, Lips and Hands

Your face isn't only skin. Since the CDC links chloramines with red, itchy eyes, well-fitting goggles are worth it for regular swimmers, and they also stop you rubbing your eyes afterwards. Lips dry out quickly from a mix of pool water and, at outdoor pools, sun, so apply a lip balm after your post-swim shower (one with SPF if you're heading back outside).

Hands and feet often feel the driest after a swim, partly because they spend the longest time in the water and partly because changing rooms are full of harsh soap dispensers. Bring your own gentle wash, and add a hand lotion to your kit if your knuckles tend to crack in swimming season. If your feet flake or itch between the toes, dry them carefully and wear flip-flops in shared showers.

A Quick Pool Bag Checklist

• A swim cap
• Water-resistant sunscreen (for outdoor pools)
• A gentle shower gel
• Shampoo and conditioner
• A body lotion
• A lip balm
• A dry towel (a fresh one, not the damp one from last time)

At the end

Chlorine keeps the pool safe, but it reacts with whatever we bring in with us, and long sessions in the water can leave sensitive skin dry and tight. Shower before you swim, rinse off straight after, wash gently, and moisturize while your skin is still damp. It takes about ten minutes, and it means you can keep enjoying the pool without your skin paying for it.

Swim hard, rinse fast, moisturize faster.

Disclaimer: This article is intended for educational and informational purposes only and does not constitute medical advice. Always consult a qualified dermatologist or healthcare professional before making changes to your skincare or haircare routine, particularly if you have an existing skin condition.