As temperatures rise and summer activities ramp up, many individuals turn to the swimming pool to enjoy, exercise, and relieve the heat. While swimming offers cardiovascular benefits and stress reduction, it also presents an often-overlooked avenue of chemical exposure. Whether relaxing at a public pool or playing in a backyard saltwater system, immersion in treated water can come with risks beyond simple skin dryness or eye irritation. Understanding what lurks beneath the surface and how to mitigate its effects can make summer swimming a safer part of a wellness-focused lifestyle.
Chemical Exposure in Swimming Pools: A Hidden Concern
Regardless of size or setting, swimming pools require chemical treatment to control bacteria, algae, and other biological contaminants. Chlorine is the most widely used disinfectant, and while it plays an essential role in preventing waterborne illnesses, it also reacts with organic matter in the water to form new compounds known as disinfection byproducts (DBPs). These substances are formed when chlorine interacts with sweat, dead skin cells, urine, cosmetic residues, and even plant debris. One group of DBPs that has raised significant concern in scientific literature is trihalomethanes (THMs), volatile compounds easily inhaled or absorbed through the skin during swimming.
Exposure to DBPs doesn’t occur only through direct skin contact. Inhalation plays a significant role, particularly in poorly ventilated pool areas. When a swimmer’s head hovers just above the surface, they breathe in vaporized chlorine and its byproducts, especially in indoor pools where chemical vapors linger. Additionally, accidental ingestion of small amounts of pool water is almost unavoidable, especially for children. This means the chemical load enters the body through multiple channels, accumulating over time and potentially affecting various systems, including the respiratory, digestive, and reproductive organs.
The Reality of “Swimming Pool Syndrome”
Repeated exposure to pool chemicals has been associated with a collection of symptoms often referred to as “swimming pool syndrome.” This term refers to common complaints among frequent swimmers, such as coughing, wheezing, rashes, dry skin, and gastrointestinal issues. While these symptoms may be mild or short-lived for some, they can become persistent or more severe for individuals with underlying sensitivities, compromised immunity, or children with developing systems. The skin, which acts as both a barrier and a gateway, becomes particularly vulnerable when immersed in warm water, as heat and friction open pores and enhance absorption.
Saltwater Pools: A Misunderstood Alternative
Saltwater pools are frequently marketed as a gentler and more natural option than chlorinated pools. However, many are unaware these systems still rely on chlorine to sanitize the water. In saltwater systems, chlorine is generated on-site through a process known as electrolysis, which converts salt into sodium hypochlorite. While this method may reduce the harsh odor or feel associated with traditionally chlorinated pools, it does not eliminate the creation of disinfection byproducts. Saltwater systems continue to form THMs and similar compounds when chlorine reacts with organic matter, meaning users are still subject to the same core risks.
Why Pool Exposure Deserves Attention in a Low-Tox Lifestyle
Modern health challenges often emerge from the cumulative effect of numerous low-level environmental exposures. Many individuals experience chronic symptoms such as hormonal imbalance, digestive irregularities, fatigue, or respiratory issues without realizing the contributing factors that surround them. Swimming in chemically treated pools may not be the root cause of such conditions, but it can exacerbate underlying imbalances or create additional stress for the body’s detoxification pathways. Because the skin is such a large and permeable organ, frequent pool use—especially without protective measures—can result in regular absorption of synthetic compounds that burden internal systems.
Using a Protective Layer to Shield the Skin
One of the simplest yet most effective strategies to reduce the absorption of pool chemicals is applying a protective oil to the skin before swimming. Natural oils like coconut oil, shea butter, or jojoba oil can create a temporary barrier that slows the rate at which DBPs enter the skin. These oils are rich in fatty acids and antioxidants, offering the added benefit of nourishing and shielding the skin. The application should occur about 10 to 15 minutes before entering the water to allow the oil to settle and bond with the skin. Areas most prone to absorption—such as the face, neck, underarms, and chest—should receive extra attention during application.
Post-Swim Detox: Rinse, Cleanse, and Neutralize
After exiting the pool, removing any lingering chemical residues as quickly as possible is crucial. A thorough rinse using clean, filtered water helps wash away chlorine and DBPs on the skin’s surface. Following the rinse, the next step is to utilize a vitamin C solution to counteract chemical remnants. Ascorbic acid, the active form of vitamin C, has been shown to neutralize chlorine on contact. A homemade spray can be made by combining half a teaspoon of powdered ascorbic acid with one cup of filtered water in a glass bottle. Spritzing this solution onto the body after rinsing, then patting dry with a towel, helps reduce the potential for post-swim irritation or absorption. This affordable and highly effective method makes it a practical addition to any pool routine.
Reducing Chemical Load Through Preemptive Measures
Additional steps can be taken to reduce exposure and the formation of harmful byproducts. One of the most overlooked habits is showering before entering the pool. By rinsing away sweat, oils, and personal care products, swimmers reduce the amount of organic material that reacts with chlorine to form DBPs. Pool facilities often encourage this step, but few enforce it, making personal responsibility essential. When possible, choosing to swim in outdoor pools also helps limit inhalation of vapors. Open-air environments provide better airflow, dispersing airborne DBPs more effectively than enclosed areas.
Another practical tip is to avoid swimming after heavy rain, particularly for outdoor pools. Rainwater runoff can carry pollutants and organic matter into the water, increasing the chemical reaction load and leading to higher DBP formation. Individuals who own private pools may wish to explore alternative sanitation options such as ozone systems, ultraviolet purification, or biofiltration using plants. Even when chlorine is still used, regular water testing and proper maintenance can help ensure that DBP levels remain within safer limits.
Cumulative Exposure and the Long-Term View
While a single swim is unlikely to result in immediate harm, repeated exposures over weeks, months, and years can silently contribute to a toxic burden. The body is constantly tasked with processing and eliminating a wide range of synthetic compounds, from food additives to indoor air pollutants. Adding chemical absorption from swimming, especially during peak summer months, introduces an additional challenge that may go unrecognized. For individuals already working to reduce toxin load through diet, skincare, or air purification, the pool is one more area where meaningful improvements can be made through informed choices.
Children and Chemical Sensitivity in the Pool Environment
Children are especially susceptible to chemical exposures due to their smaller body mass, immature detoxification systems, and higher relative absorption rates. During water play, children often spend more time submerged and may be less able to avoid swallowing water. They are also more likely to play in shallow, highly circulated areas with higher chemical concentrations. For this reason, families with young children should be particularly diligent about protective measures before and after swimming. Applying a barrier oil, encouraging pre-swim showers, and rinsing thoroughly after pool time can all help limit chemical absorption. Exploring alternative filtration methods may offer additional peace of mind for families with backyard pools.
The Role of Conscious Habits in Wellness
Wellness is not defined solely by avoiding all risks, but by cultivating consistent, informed practices that support the body’s natural resilience. Every individual has a different threshold for chemical tolerance based on genetics, lifestyle, and environmental context. What matters most is awareness and intentionality. By incorporating habits that reduce toxic exposure—such as protecting the skin with oils, rinsing off promptly, and neutralizing chlorine—the risk associated with pool swimming can be significantly reduced. These steps are accessible to most and do not require eliminating summer activities that bring joy and social connection.
Reframing Swimming as a Health-Aware Activity
Swimming remains a highly beneficial physical activity that supports cardiovascular health, muscle tone, and mental clarity. It offers opportunities for fun, fitness, and bonding. However, reframing it through a lens of health awareness allows individuals to continue enjoying its benefits while minimizing potential harm. Just as sunscreen is now a routine part of sun exposure, barrier oils and vitamin C sprays can also become routine components of swimming hygiene. The goal is not avoidance, but enhancement—ensuring that every aspect of a summer lifestyle contributes to long-term wellness.
Modern life is filled with exposure to synthetic substances, many of which are difficult to eliminate. However, strategic actions can make a profound difference.
References:
- Agency for Toxic Substances and Disease Registry (US). (2010, November). Toxicological Profile for Chlorine: Health Effects. Atlanta, GA. Retrieved from https://www.ncbi.nlm.nih.gov/books/NBK598756/
- Kalita, I., Kamilaris, A., Havinga, P., & Reva, I. (2024). Assessing the health impact of disinfection byproducts in drinking water. ACS ES&T Water, 4(4), 1564–1578. https://doi.org/10.1021/acsestwater.3c00664