Swimming is a fantastic full-body workout, but frequent exposure to chlorinated water and the sun can wreak havoc on your skin. As a dermatologist with years of experience treating skin damage in swimmers, and as an avid swimmer myself, I've witnessed firsthand the importance of a dedicated skincare routine. This guide will provide fellow swimmers with essential tips to protect their skin from the harsh effects of chlorine and sun exposure.
Understanding the Impact of Swimming on Skin
Prolonged exposure to saltwater, chlorine, and the sun can lead to various skin problems, including dryness, itching, breakouts, and premature skin aging. Chlorine, while effective at disinfecting pool water, can strip away the skin's natural oils, disrupting its protective barrier and pH balance. This can result in dry, rough, itchy, and sensitive skin, and may even trigger flare-ups of conditions like eczema and rosacea. UV rays reflecting off the water's surface compound the problem, leading to accelerated sun damage.
Pre-Swim Skincare Routine: Building a Protective Shield
A proactive skincare routine before hitting the water is crucial to minimize the harmful effects of chlorine and sun. Here are some essential steps:
Apply a Water-Resistant Mineral Sunscreen
Sun protection is paramount. Always apply sunscreen at least 15 minutes before swimming to allow it to bind to the skin. Opt for a broad-spectrum, "very water-resistant" mineral sunscreen with an SPF of 50 and a rating of 80 minutes. Look for ingredients like zinc oxide or titanium dioxide, which provide a physical barrier against UVA and UVB rays. These mineral sunscreens tend to last longer on the skin in the water and are often reef-safe.
The ingredients that make sunscreen water-resistant create a hydrophobic barrier between the skin and water, protecting it from pool chemicals and other irritants that cause dry skin. Regular use of facial sunscreen before swimming can help prevent wrinkling, hyper-pigmentation, sun spots, and even skin cancer. Remember that the effects of UV exposure are cumulative, so it's never too late to start taking precautions.
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Create a Protective Barrier
Before taking the plunge, apply an emollient, body oil, or rich lotion to create a protective barrier and limit your skin’s contact with chlorine or salt. Applying a petrolatum jelly or silicone-based lotion before swimming helps protect the skin from chemical exposure.
Rinse with Fresh Water
Rinsing off with fresh water before swimming reduces how much chlorinated water your skin absorbs.
Post-Swim Skincare Routine: Repairing and Rehydrating
The post-swim routine is just as important as the pre-swim one. It focuses on removing chemical irritants, rehydrating the skin, and restoring its natural barrier function.
Rinse Immediately After Swimming
Getting rid of chlorine or saltwater residue is important to prevent irritation and over-dryness. Rinse off with fresh water immediately after your swim to remove chemical and saltwater residue on your skin. The longer the chlorine sits on your skin, the more damage is being done to your pores.
Use a Gentle Cleanser
After swimming, your skin will need to recover. The first step towards a successful recovery is the removal of chemical irritants with a gentle facial cleanser for sensitive skin. Use a gentle, non-stripping, and sulfate-free face wash to remove impurities and remaining traces of chlorine or saltwater and reset your skin’s pH balance. Opt for a pH-balanced cleanser to help maintain your skin’s normal barrier function. Pool chemicals, such as chlorine, can strip away the skin’s protective layer of naturally occurring oils and break down your skin’s natural barrier protection, leading to dryness and irritation.
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Rehydrate Dry Skin
After cleansing, use a moisturizer with alpha hydroxy acids (AHAs) and botanicals such as aloe to soothe and hydrate the skin naturally. Apply a hydrating serum: Look for humectants like hyaluronic acid and glycerin as well as antioxidants like vitamin E, vitamin C, and green tea that prevent oxidative stress while helping the skin retain moisture.
Seal with a Moisturizer
Moisturize daily, even when you are not swimming, to get the best results. A good facial moisturizer will help rehydrate your skin and repair its natural barrier function, which is critical for moisture retention. Opt for niacinamide- and ceramide-enriched moisturizers to restore and fortify your skin barrier. Well-hydrated skin offers the best protection against these chemicals drying out your skin.
Additional Tips
- Eye Cream: As an added bonus to your post-swim routine, you can use an eye treatment product to help reduce the appearance of dark circles and goggle marks.
- Keep Your Mist Handy: A refreshing toner or mist is a great way to instantly soothe and rejuvenate parched skin after a swim.
Key Ingredients to Look for in Skincare Products
When choosing skincare products for swimmers, focus on ingredients that protect, hydrate, and soothe the skin:
- Niacinamide: Counters inflammation and skin barrier damage caused by exposure to the elements.
- Hyaluronic Acid and Glycerin: Attract and lock in moisture to combat post-swim dryness and dehydration.
- Ceramides: Reinforce the skin barrier and prevent moisture loss.
- Aloe Vera: Instantly soothes and relieves redness and irritation after chlorine, saltwater, or sun exposure.
- Vitamin C: Brightens and defends skin from free radical damage caused by sun and chemicals.
- Zinc Oxide and Titanium Dioxide: Provide long-lasting sun protection and are reef-safe.
Specific Product Recommendations
Here are some highly recommended skincare products for swimmers:
- Sunscreen:
- MDSolarSciences Mineral Tinted Crème SPF30
- MDSolarSciences Quick Dry Body Spray SPF40
- Obagi Sun Shield Mineral Broad Spectrum SPF 50
- La Roche-Posay Anthelios Tinted Mineral Light Fluid SPF 50
- EltaMD UV Sheer Broad-Spectrum SPF 50
- Cleansers:
- Pai Skincare Middlemist Seven Camellia And Rose Gentle Cream Cleanser
- Grown Alchemist Gentle Gel Facial Cleanser
- Aesop Eleos Nourishing Body Cleanser
- IMAGE Skincare VITAL C Hydrating Facial Cleanser
- Moisturizers:
- MZ Skin Hydrate & Nourish Age Defence Retinol Day Moisturizer SPF30
- Sunday Riley ICE Ceramide Moisturizing Cream
- Augustinus Bader The Body Cream
Addressing Common Concerns
- Acne: Swimming in a pool may actually make acne worse for some people. Since chlorine causes skin irritation and dryness, it could lead to an increased risk of developing acne thanks to the buildup of sweat, bacteria, and other substances on the skin, which could clog pores and contribute to acne. There are ways to prevent acne build-up from swimming in a pool.
- Itchy Scalp: An itchy scalp after swimming in a pool could be due to a number of factors. One possible cause is exposure to chlorine in the pool water, which can dry out the skin and scalp and cause itching. In some cases, a reaction to the chemicals used to treat the pool water can cause an itchy or irritated scalp. Pool water is known to have many different contaminants like bacteria and mycobacteria that could also lead to itching if your scalp is exposed or sensitive to the kinds of chemicals that swimming pools may have. The best way to relieve an itchy scalp is to wash your hair with a gentle shampoo since this cleans the chlorine and other chemicals from your scalp. Also, one of the best remedies for an itchy scalp once you get an itchy scalp is to use aloe vera.
Lifestyle Adjustments
- Showering: Showering after swimming can help to remove any chlorine or other chemicals that may have been used to treat the water, as well as any dirt or other substances that may have accumulated on your skin. Additionally, it can help to reduce the risk of skin irritation or infection. If you are swimming daily, make your after-swim shower your only shower. Over-cleansing is terrible for your skin. If you shower with hot water, your skin will be more itchy than if you use lukewarm water.
- Hair Care: Before swimming in chlorinated water, I put olive oil in it, then put it all under my cap. I almost never wash my hair (maybe every 10 days or so) - the water rinse and conditioner seem to work for me - I determined that all that shampooing was wrecking my hair more than the chlorine was…or maybe it was a combination of the two.
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