For many of us, swimming is more than just exercise — it’s therapy, fun, and a great way to stay fit. But if you’re someone who swims regularly in a public pool, you’ve probably noticed the toll it can take on your skin. Dryness, itchiness, irritation, or that lingering “chlorine smell” are common side effects of frequent swimming.

The culprit? Chlorine. While essential for keeping pools safe and free from harmful bacteria, chlorine can also strip away your skin’s natural oils and weaken your skin barrier. This leaves your skin feeling rough, dehydrated, and more sensitive than usual.

The good news is that with a simple pre & post swim routine, you can keep your skin healthy, soft, and resilient — no matter how often you hit the pool. By using the right pre-swim lotion before your laps and a post-swim shower gel after, you can ensure both chlorine protection and long-lasting skin hydration. 

Let’s dive into everything you need to know about swimming skincare, and how you can build the perfect pool routine that saves your skin.

Why Swimming in Public Pools Affects Your Skin

Swimming pools, especially public ones, are treated with chlorine and other chemicals to maintain swim hygiene and kill bacteria. While these chemicals keep you safe from germs, they also:

• Strip away your skin’s natural oils that lock in moisture.
• Disturb your skin’s pH balance, causing irritation and dryness. 
• Leave behind a film that can clog pores and trap odor.
• Aggravate conditions like eczema or psoriasis for those who need sensitive skin care.

If left unchecked, frequent swimming can lead to dryness, redness, flakiness, or even rashes. Over time, your skin may become less resilient and more prone to irritation.

That’s why having a targeted skincare plan is not just about beauty — it’s about health and comfort.

The Science Behind Chlorine Protection

Before we jump into the routine, it’s important to understand why chlorine protection matters.

Chlorine works by breaking down organic matter (like sweat, oils, or bacteria). Unfortunately, that means it also breaks down your skin’s natural protective barrier. This barrier — made of lipids and proteins — is what keeps your skin hydrated and defends it against irritants.

When chlorine damages this barrier, you experience:

• Dehydration: Loss of moisture and elasticity.
• Irritation: Burning, itching, or redness. 
• Accelerated aging: Fine lines or dullness due to prolonged exposure.

A good pre-swim lotion creates a protective layer on your skin, acting like a “shield” that prevents chlorine from binding too strongly. Meanwhile, a post-swim shower gel helps remove residual chlorine while restoring lost hydration through gentle cleansing and replenishing ingredients.

The Perfect Pre-Swim Routine

Step 1: Shower Before You Swim

It may sound counterintuitive, but rinsing off before entering the pool helps. When your skin is already wet, it absorbs less chlorinated water. Plus, many pools require this for better hygiene.

Step 2: Apply Pre-Swim Lotion

Here’s where the magic happens. A pre-swim lotion is specially designed to:

• Form a barrier against chlorine.
• Minimize the absorption of harsh chemicals. 
• Lock in moisture to prevent dryness.
• Support sensitive skin care needs with gentle, non-irritating formulas.

Look for lotions with a moisturizing formula that includes natural oils, shea butter, or aloe vera. These not only help with chlorine protection but also keep your skin feeling soft throughout your swim.

Step 3: Don’t Forget Sunscreen (if Outdoors)

If you’re swimming under the sun, layer a broad-spectrum sunscreen on top of your pre-swim lotion. Chlorine and UV rays together can be extra damaging, so you’ll want dual protection.

The Ideal Post-Swim Routine 

Step 1: Rinse Off Immediately

As soon as you step out of the pool, head to the shower. The longer chlorine stays on your skin, the more damage it can cause.

Step 2: Use a Post-Swim Shower Gel

A post-swim shower gel is not your average body wash. It’s formulated to:

• Neutralize chlorine residue.
• Provide gentle cleansing without stripping your skin.
• Replenish hydration with nourishing ingredients.
• Act as an anti-dryness solution to calm tight or itchy skin.

Choose one with natural extracts like coconut, oatmeal, or vitamin E. These help repair the skin barrier and provide lasting comfort. 

Step 3: Moisturize Thoroughly

After your shower, follow up with a lightweight, hydrating body lotion. This step ensures deep skin hydration and strengthens your skin barrier repair.

If you swim daily, this step is non-negotiable — your skin needs that extra care.

Why This Routine Works

This pool routine is simple yet powerful because it tackles the three main problems swimmers face:

1. Prevention (Pre-swim lotion): Stops chlorine from penetrating deep into the skin. 

2. Removal (Post-swim shower gel): Gets rid of chlorine effectively while cleansing gently. 

3. Repair (Moisturizer): Restores hydration and repairs the protective barrier. 

Together, they form a cycle of chlorine protection, skin hydration, and skin barrier repair — keeping your skin healthy and resilient no matter how often you swim.

Additional Tips for Swimmers

To complement your swimming skincare routine, here are some extra steps you can take:

• Stay hydrated: Drink plenty of water before and after swimming to keep your skin hydrated from within.
• Wear a swim cap and goggles: These protect sensitive areas like your scalp and eyes from chlorine.
• Exfoliate once a week: Use a mild scrub to remove chlorine buildup and dead skin cells.
• Avoid hot showers immediately: Opt for lukewarm water to prevent further drying out your skin. 
• Choose skin-friendly fabrics: Wear breathable clothing post-swim to avoid irritation.

Long-Term Benefits of a Consistent Pool Routine

By following this routine consistently, you’ll notice:

• Softer, smoother skin.
• Reduced itching, flakiness, and irritation.
• Better resistance against chlorine and sun damage.
• Enhanced comfort and confidence while swimming.

Most importantly, you’ll be able to enjoy the pool without worrying about what it’s doing to your skin.

Final Thoughts

Swimming is one of the healthiest, most enjoyable forms of exercise — but frequent exposure to chlorinated water can leave your skin vulnerable. The answer isn’t to cut back on swimming but to create a smarter swimming skincare plan.

By incorporating a pre-swim lotion and post-swim shower gel into your pool routine, you give your skin exactly what it needs: chlorine protection, skin hydration, gentle cleansing, and skin barrier repair.

Think of it as fueling your body before and after a workout — except here, it’s for your skin. With just a few minutes of care, you can keep your skin soft, strong, and healthy — no matter how many laps you swim

So the next time you pack your swim bag, don’t just grab your towel and goggles. Add your pre & post swim skincare essentials — your skin will thank you for it!

Frequently Asked questions

1. How to protect skin in a swimming pool?

A. To protect your skin in a swimming pool, always shower before entering and apply a pre-swim lotion to create a protective barrier against chlorine. After swimming, rinse off immediately with a post-swim shower gel for gentle cleansing and to remove chlorine. Finish with a moisturizer to restore skin hydration and support skin barrier repair.

2. Does swimming in a pool help your skin?

A. Swimming in a pool can benefit your skin by improving blood circulation and keeping it refreshed, but chlorine often causes dryness and irritation. Without proper swimming skincare, it may strip away natural oils and weaken your skin barrier. Using pre-swim lotion, post-swim shower gel, and regular moisturization ensures you enjoy the benefits of swimming while keeping your skin healthy.

3. What to use on skin after swimming?

A. After swimming, use a post-swim shower gel to gently cleanse away chlorine and other chemicals without over-drying your skin. Follow it up with a lightweight moisturizer or lotion to restore skin hydration and support skin barrier repair. For extra care, choose products designed for sensitive skin care and anti-dryness solutions.

4. How do I get fair skin after swimming?

A. To restore brightness after swimming, cleanse with a post-swim shower gel to remove chlorine and impurities, then apply a hydrating moisturizer to prevent dullness. Use a gentle exfoliator once or twice a week to clear dead skin cells. For lasting radiance, practice sensitive skin care, apply sunscreen, and maintain consistent skin hydration.