Skincare for Swimmers: Protecting Your Face From Chlorine and Sun

Skincare for swimmers comes down to three habits. Before you swim, wet your skin and apply a broad-spectrum, water-resistant sunscreen of SPF 30 or higher, which also acts as a barrier against chlorine. After you swim, shower right away with a gentle cleanser. Then moisturize, ideally with a ceramide cream, and reapply sunscreen every time you towel off outdoors.

Below is why chlorine leaves skin tight and itchy, what to put on before you get in, how to choose and reapply sunscreen that holds up in water, how to get pool water off fast, and how regular swimmers can rebuild moisture over a season. We also cover the sea and lakes, and what to do if you have eczema or acne-prone skin.

Does chlorine dry out your skin?

Yes, for most people it does. Chlorine keeps pools clean, but a Cleveland Clinic dermatologist describes it as "very drying" to both skin and hair, and notes that the dryness can lead to irritant contact dermatitis, a type of rash. Chlorine can also strip natural oils from hair and nails and irritate the eyes.

There's some measurement behind this. In a study of 58 young elite athletes, swimmers showed a significant increase in transepidermal water loss (TEWL), the rate at which water escapes through the skin, after a two-hour pool training session at all three arm and hand sites measured, while football players training outdoors showed an increase only on the back of the hand. The authors concluded that a two-hour session in the pool environment may change skin barrier function. That's a small study measured on the arms and hands, but it matches what regular swimmers report on their faces: tightness, flaking and stinging when they apply products.

If your skin feels raw after swimming, you're probably dealing with a stressed barrier. Our guide to a damaged skin barrier explains the signs.

What should I put on my face before swimming?

Wet your skin first, then apply sunscreen. Dr. Jennifer Lucas of Cleveland Clinic suggests getting your hair and skin wet before you go in so they absorb less chlorine, and recommends sunscreen as the main layer: "If you get that good application of sunscreen, not only is that a barrier to the sun, but it's also a barrier to that chlorine."

1. Rinse under the pool shower. Most pools ask you to shower before swimming anyway, and skin that's already wet takes up less pool water.
2. Apply sunscreen for outdoor pools and open water. Choose broad spectrum, SPF 30 or higher, and water resistant. Put it on 15 minutes before you go out, as the FDA's general directions advise.
3. Add a barrier cream if your skin is dry or eczema-prone. The UK's National Eczema Society suggests applying your usual emollient cream, or preferably an emollient ointment, before entering the pool, using more than usual so it acts as a barrier to the water.
4. Check pool rules. Some pools restrict lotions in the water.

One safety note from the same eczema charity: emollient applied right before swimming can make your limbs slippery and a lifeguard rescue harder. If you're learning to swim or aren't confident in the water, skip the pre-swim coat and moisturize generously afterward instead.

Which sunscreen works best for swimming?

A sunscreen labeled "water resistant" with SPF 30 or higher and broad-spectrum protection. The FDA is clear that no sunscreen is waterproof, all sunscreens eventually wash off, and water-resistant products must say on the label whether they stay effective for 40 or 80 minutes of swimming or sweating. The American Academy of Dermatology (AAD) recommends looking for "water resistant," SPF 30 or higher and broad-spectrum coverage.

The towel matters more than people think. The NHS advises reapplying straight after you've been in water, even if the sunscreen is "water resistant," and after towel drying. It also warns that the cooling effect of the water can make you think you're not burning, and that water reflects UV rays, increasing your exposure.

Texture is a personal choice. The National Eczema Society notes that most people with eczema do best with sunscreens containing titanium dioxide and/or zinc oxide; acne-prone swimmers may prefer a light, oil-free formula. Our guide to choosing sunscreen for your skin type goes through the options.

How do I remove chlorine from my skin after swimming?

Shower as soon as you get out, with a gentle cleanser, then moisturize. Dr. Lucas puts it plainly: "All that chlorine is on you, you don't want it to sit and continue to cause irritation", so take a shower right away and use a gentle cleanser to get the pool water off.

1. Shower straight away, in warm rather than hot water.
2. Wash your face and body with a mild, fragrance-free cleanser. You don't need a special "chlorine removing" wash; a gentle one used promptly does the job.
3. Change out of your wet swimsuit instead of sitting in it.
4. Pat dry with a clean towel, not the damp one from the pool deck.
5. Moisturize within a few minutes, while your skin is still slightly damp.
6. Rinse your goggles, cap and suit so they don't hold chlorinated water against your skin next time.

How do regular swimmers rebuild moisture?

Use a richer moisturizer than you would otherwise, with barrier-repairing ingredients, and keep the rest of your routine gentle. Dr. Lucas recommends putting back what the pool strips away, especially with products that contain ceramides or alpha-hydroxy acids, to minimize irritation and dryness. For more on why ceramides help, see our guide to ceramides and the skin barrier.

• Morning: gentle cleanse or a rinse, a ceramide moisturizer, then sunscreen if you're swimming or training outdoors.
• After every swim: shower, cleanse, moisturize. On high-volume training days, a cream or balm on the cheeks and around the nose helps.
• Evening: a richer cream. If you use retinoids or exfoliating acids, keep them for evenings and cut back the frequency if your skin starts stinging after swims.
• Weekly: skip scrubs and strong peels during heavy training blocks. Both can leave skin feeling raw, and doubling up makes stinging more likely.

If your face already stings after swimming, start with ceramides alone and add an alpha-hydroxy acid only once the stinging stops.

Is swimming in the sea or a lake different from a pool?

The routine is largely the same, though the main risk shifts from chlorine to sun and, in some places, parasites.

Swimmer's itch is an itchy rash caused by an allergic reaction to parasites released from infected snails into fresh and salt water such as lakes, ponds and oceans. The CDC advises avoiding areas with posted warnings or marshy, snail-heavy shallows, and to towel dry or shower immediately after leaving the water.

What if I have eczema or acne-prone skin?

Many people with eczema swim without trouble, but it pays to protect the skin more carefully. The National Eczema Society advises avoiding swimming if your eczema is flaring badly or infected, and notes that some people react to chlorine or other pool chemicals with irritant contact dermatitis; a different pool with a different treatment system may suit you better. Our guide to eczema on the face covers everyday care.

Acne-prone swimmers can use the same routine with lighter, oil-free products. A heavy ointment on the whole face before every swim isn't necessary if you don't have dry skin or eczema; sunscreen is usually enough of a barrier. If a rash keeps coming back after swimming, spreads or blisters, see a doctor or dermatologist.

How is skincare for swimmers different from gym skincare?

Swimmers mostly battle dryness from chlorine and sun, so the focus is barrier protection and richer moisturizing. People who train on land deal with sweat, oil and friction, which are more likely to cause breakouts. If you do both, our guide to skincare after a workout covers the dry-land side.

How can a selfie skin scan help?

Pool dryness builds slowly over a season, which makes it easy to miss until your skin is already flaky. A weekly selfie in the same light lets you spot the trend early. Pori returns an overall skin score in about 10 seconds with a Hydration & Moisture breakdown, so you can see whether a richer cream or a quicker post-swim shower is making a difference. If you're comparing moisturizers or sunscreens, Pori's ingredient scanner (Pro) reads a barcode or label photo and flags each ingredient as beneficial, use with caution or avoid for your skin type.

An app can't diagnose eczema, contact dermatitis or swimmer's itch. If a rash itches badly, blisters or keeps returning, see a doctor or dermatologist.