Why Do My Eyes Burn After Swimming In A Pool And How To Soothe Them

Swimming is one of the most refreshing and effective forms of exercise, enjoyed by millions worldwide. Yet, many swimmers emerge from the water with stinging, red, or gritty-feeling eyes. This common experience—burning eyes after swimming—isn’t just uncomfortable; it can also discourage regular pool use. The root cause lies not in the water itself, but in the chemical reactions happening within it. Understanding the science behind this irritation allows swimmers to take practical steps to protect their eyes and enjoy the water without pain.

The Chemistry Behind Pool Water Irritation

Pools are treated with chlorine to kill harmful bacteria and pathogens like E. coli and norovirus. While essential for hygiene, chlorine doesn't act alone. When it interacts with organic matter introduced by swimmers—such as sweat, urine, skin cells, and cosmetics—it forms byproducts called chloramines. These compounds are the primary culprits behind eye irritation.

Chloramines, particularly trichloramine, are volatile and easily become airborne or dissolve in water. They disrupt the tear film—the delicate layer that coats and protects the surface of the eye. When this film is compromised, the cornea becomes exposed to mild chemical irritation, leading to symptoms such as burning, redness, itching, and blurred vision.

Contrary to popular belief, red eyes aren't caused by too much chlorine—they're often a sign of *insufficient* chlorine relative to contaminants. Poorly maintained pools allow chloramine levels to rise, increasing discomfort even if free chlorine levels appear normal.

“Many people assume clear water means safe water, but chemical balance is what truly matters. High chloramine levels can make a clean-looking pool irritating to the eyes.” — Dr. Lena Torres, Ophthalmologist and Aquatic Health Specialist

How Chloramines Affect Your Eyes: A Closer Look

The human eye relies on a stable tear film composed of three layers: oily, aqueous (watery), and mucin. This film maintains moisture, provides oxygen to the cornea, and acts as a barrier against irritants. Chloramines destabilize this system in several ways:

• Disruption of pH balance: Healthy tears have a pH around 7.4. Pool water, especially when unbalanced, can range from acidic (below 7.0) to alkaline (above 7.8), causing immediate stinging.
• Tear film breakdown: Chloramines strip away the lipid layer of the tear film, accelerating evaporation and leaving the eye surface vulnerable.
• Inflammatory response: Prolonged exposure triggers low-grade inflammation, contributing to chronic dryness or sensitivity over time.

Children and individuals with pre-existing dry eye syndrome or allergies are especially susceptible. Contact lens wearers face additional risks, as lenses can trap irritants against the cornea.

Tip: Avoid rubbing your eyes immediately after swimming—even though they may itch, rubbing worsens inflammation and increases the risk of corneal abrasion.

Immediate Steps to Soothe Burning Eyes After Swimming

If your eyes are already burning post-swim, prompt action can reduce discomfort and prevent complications. Here’s what to do right after exiting the pool:

1. Rinse thoroughly with clean water: Use lukewarm tap water or sterile saline solution to flush out residual chloramines. Tilt your head and gently pour water across the eye from inner to outer corner.
2. Blink frequently: Blinking stimulates natural tear production, helping restore the tear film.
3. Use lubricating eye drops: Preservative-free artificial tears help replenish moisture and dilute lingering irritants. Avoid redness-reducing drops, which constrict blood vessels without addressing the underlying issue.
4. Apply a cool compress: Soak a clean cloth in cool water, wring it out, and place it gently over closed eyelids for 5–10 minutes to reduce swelling and soothe nerves.
5. Remove contact lenses: If you wore contacts, take them out immediately and clean them thoroughly before reuse—or discard daily disposables.

Symptoms usually subside within 30 minutes to a few hours. Persistent pain, light sensitivity, or vision changes warrant evaluation by an eye care professional, as they may indicate chemical keratitis or infection.

Preventive Measures: Protecting Your Eyes Before and During Swimming

Prevention is far more effective than treatment. By taking proactive steps before entering the water, you can significantly reduce or eliminate post-swim eye discomfort.

Wear Properly Fitted Swim Goggles

Goggles create a seal that prevents pool water from contacting the eyes. Choose models with silicone seals and adjustable straps for a snug fit. Anti-fog coating improves visibility and reduces the temptation to remove them mid-swim.

Shower Before and After Swimming

Showering before swimming removes body oils, sweat, and lotions that react with chlorine to form chloramines. Rinsing afterward washes residual chemicals from your face and eyelids.

Avoid Opening Eyes Underwater

Even with goggles, accidental exposure can occur. Train yourself not to open your eyes underwater, especially in indoor pools where chloramine concentration tends to be higher due to poor ventilation.

Stay Hydrated and Support Tear Health

Dehydration reduces tear production, making eyes more vulnerable. Drink plenty of water throughout the day. Omega-3 fatty acids from fish, flaxseed, or supplements support healthy tear composition.

Prevention Strategy	How It Helps	Frequency
Wear swim goggles	Blocks direct contact with chlorinated water	Every swim session
Pre-swim shower	Reduces organic load in pool, lowering chloramine formation	Before every swim
Use preservative-free eye drops	Reinforces tear film pre- and post-swim	Daily or as needed
Avoid wearing contacts	Prevents trapping of irritants against the cornea	Always while swimming
Check pool chemical levels	Ensures proper chlorine and pH balance	When using public pools, observe posted logs

Real Example: How a Competitive Swimmer Reduced Eye Discomfort

Jamal, a 17-year-old competitive swimmer training 10 hours per week, began experiencing chronic eye irritation. Despite rinsing his face after practice, he often had red, burning eyes that affected his focus in school. His coach suggested he try high-seal competition goggles and apply lubricating drops before and after each session.

Within two weeks, Jamal noticed a dramatic improvement. He also started showering immediately before practice, which his teammates followed. The team later worked with the facility manager to improve air circulation above the pool deck, reducing airborne chloramines. By combining personal protection with environmental awareness, Jamal eliminated his eye issues and improved overall comfort during training.

Common Myths About Pool-Related Eye Irritation

Misinformation often leads swimmers to adopt ineffective or counterproductive habits. Below are some widespread myths debunked:

• Myth: Red eyes mean there's too much chlorine.
  Reality: Redness is typically caused by chloramines, which form when there isn’t enough free chlorine to break down contaminants.
• Myth: All pools are equally irritating.
  Reality: Indoor pools with poor ventilation accumulate more chloramines than outdoor ones, where UV light naturally breaks down these compounds.
• Myth: Rubbing your eyes underwater clears the sting.
  Reality: This spreads irritants and can scratch the cornea, especially with fingernails or contaminated hands.
• Myth: Colored goggles don’t offer protection.
  Reality: Lens tint affects visibility (e.g., amber for low light), but all well-fitting goggles provide a physical barrier regardless of color.

Tip: Store goggles in a protective case and rinse them with fresh water after each use to preserve the seal and prevent degradation from chlorine exposure.

When to Seek Medical Attention

Occasional mild irritation is normal, but certain symptoms require prompt medical evaluation:

• Pain that worsens instead of improving after a few hours
• Sensitivity to light (photophobia)
• Blurred or decreased vision
• Excessive tearing or discharge
• A feeling that something is stuck in the eye (foreign body sensation)

These could indicate corneal erosion, conjunctivitis, or chemical burns. An ophthalmologist may prescribe antibiotic or anti-inflammatory drops depending on the diagnosis. Never self-treat persistent eye pain with over-the-counter medications without professional guidance.

Frequently Asked Questions

Can saltwater pools still irritate my eyes?

Yes. Although saltwater pools generate chlorine through electrolysis, they still produce chloramines when contaminants are present. While generally gentler than traditionally chlorinated pools, they are not completely non-irritating, especially if poorly maintained.

Are children more vulnerable to pool-related eye issues?

Yes. Children’s eyes are more sensitive, and they’re less likely to wear goggles consistently. Encourage kids to wear properly fitted goggles and teach them not to open their eyes underwater. Supervise rinsing and use of saline solutions if irritation occurs.

Is it safe to use eye drops every day for prevention?

Preservative-free artificial tears are safe for daily use. However, avoid medicated drops containing vasoconstrictors (like tetrahydrozoline) for routine prevention, as they can cause rebound redness with prolonged use.

Step-by-Step Guide to Post-Swim Eye Care

Follow this simple routine after every swim to minimize irritation:

1. Exit the pool and remove goggles carefully.
2. Rinse your face and eyes with clean, lukewarm water. Use a cup or gentle stream to flush the eye area.
3. Blink repeatedly to stimulate natural tear flow.
4. Apply 1–2 drops of preservative-free artificial tears in each eye.
5. Use a cool compress if redness or swelling persists.
6. Shower thoroughly to remove any remaining chemicals from skin and hair.
7. Store goggles properly and inspect seals regularly for damage.

Conclusion: Swim Smart, See Clearly

Burning eyes after swimming don’t have to be an inevitable part of enjoying the water. With a better understanding of how pool chemistry affects ocular health, swimmers can take meaningful steps to protect their vision and comfort. From wearing quality goggles to advocating for better-maintained facilities, small changes yield significant results. Eye irritation is not a badge of endurance—it’s a signal to adjust your approach.

💬 Have a tip that helped you relieve or prevent eye burn after swimming? Share your experience in the comments below—your insight could help others enjoy the water safely!