Why Do My Eyes Burn After Swimming In A Pool Simple Remedies

Swimming is one of the most enjoyable and beneficial forms of exercise, offering cardiovascular fitness, muscle strength, and low-impact movement. Yet many swimmers emerge from the water with stinging, red, or burning eyes. This common irritation isn't just uncomfortable—it can discourage regular pool use and affect visual clarity. The root cause often lies not in the water itself, but in how pools are maintained. Understanding the chemistry behind pool sanitation and how it interacts with your eyes is the first step toward relief.

Chlorine, while essential for killing harmful bacteria and pathogens, reacts with organic matter—like sweat, oils, and urine—to form chloramines. These byproducts are the primary culprits behind eye irritation. When you open your eyes underwater, these compounds come into direct contact with the delicate surface of your cornea and conjunctiva, leading to inflammation, dryness, and that familiar burning sensation.

The Science Behind Pool-Induced Eye Irritation

Pools rely on chlorine-based disinfectants to keep the water safe. However, free chlorine alone doesn’t cause the majority of eye discomfort. Instead, it’s the combined chlorine—specifically chloramines like monochloramine and trichloramine—that irritate the eyes, skin, and respiratory system. These compounds form when chlorine binds with nitrogen-containing contaminants introduced by swimmers.

The pH level of the pool also plays a critical role. Healthy human tears maintain a slightly acidic pH of around 7.4. Pools should ideally be kept between 7.2 and 7.8 to minimize irritation. When pool water falls below this range (too acidic) or rises above it (too alkaline), it disrupts the eye’s natural tear film, increasing susceptibility to burning and dryness.

“Many people blame chlorine for their sore eyes, but it’s usually poorly balanced water or high levels of chloramines due to insufficient fresh water turnover.” — Dr. Lena Patel, Optometrist and Aquatic Health Specialist

Additionally, factors such as water temperature, air circulation (especially indoors), and duration of exposure amplify the risk. Indoor pools with poor ventilation trap chloramine gases near the surface, which can be inhaled and absorbed through the eyes, worsening symptoms.

Immediate Remedies for Burning Eyes After Swimming

If your eyes are already burning post-swim, prompt action can reduce discomfort and prevent longer-term issues like dry eye syndrome or corneal abrasions. Here’s what to do immediately:

1. Rinse thoroughly with clean water: Use lukewarm tap water to flush your eyes for 30–60 seconds. Tilt your head and gently pull down the lower eyelid to ensure full coverage.
2. Use preservative-free artificial tears: These help restore the tear film and dilute any residual chloramines. Avoid redness-reducing drops, as they can worsen dryness over time.
3. Blink frequently: Stimulate natural tear production by closing and opening your eyes repeatedly, especially in dry or windy environments after swimming.
4. Avoid rubbing your eyes: Rubbing increases inflammation and may scratch the cornea, especially if debris is present.
5. Apply a cool compress: Soak a clean cloth in cool water, wring it out, and place it over closed eyes for 5–10 minutes to soothe irritation.

Tip: Keep a bottle of saline solution or artificial tears in your swim bag for immediate post-swim relief.

Preventive Measures to Protect Your Eyes

Prevention is far more effective than treatment. By adjusting your habits and understanding pool conditions, you can significantly reduce or eliminate eye discomfort.

Wear Goggles

Well-fitting swim goggles create a waterproof barrier between your eyes and pool chemicals. Look for models with silicone seals and anti-fog coating. Ensure they fit snugly without pressing into the orbital bone. Replace them when seals degrade or fogging becomes persistent.

Check Pool Water Quality

Before diving in, observe the water. Clear, blue water with minimal odor indicates proper maintenance. A strong chemical smell suggests high chloramine levels, even if the chlorine reading seems normal. Public pools should display daily test results; don’t hesitate to ask staff about pH and chlorine balance.

Shower Before and After Swimming

Showering before reduces the amount of organic material (sweat, lotions, etc.) you introduce into the pool, lowering chloramine formation. Showering afterward removes residual chemicals from your skin and hair, preventing secondary exposure to your eyes via hand contact.

Limit Underwater Eye Exposure

Avoid opening your eyes underwater, even briefly. If you must see clearly, use prescription swim goggles instead of relying on uncorrected vision beneath the surface.

Stay Hydrated and Support Tear Health

Dehydration reduces tear production, making your eyes more vulnerable. Drink plenty of water throughout the day, and consider omega-3 supplements if you're prone to dry eyes.

Do’s and Don’ts: Managing Post-Swim Eye Comfort

Do’s	Don’ts
Wear properly fitting swim goggles	Open your eyes underwater
Rinse eyes with clean water after swimming	Rub irritated eyes
Use preservative-free lubricating eye drops	Use medicated \"redness-relief\" drops regularly
Shower before and after swimming	Swim in visibly cloudy or smelly pools
Replace old or foggy goggles	Ignore persistent discomfort or blurred vision

Real-Life Example: How One Swimmer Reduced Eye Irritation

Sarah, a 34-year-old masters swimmer, began experiencing chronic eye burning and dryness after increasing her training frequency to five days per week. Initially, she assumed it was inevitable. She tried over-the-counter eye drops with temporary relief but noticed worsening symptoms over two months, including light sensitivity and occasional blurred vision.

After consulting an optometrist, she learned her tear film was compromised due to repeated chloramine exposure. Her routine lacked preventive measures: she rarely wore goggles and swam primarily in an indoor facility with poor ventilation. Following her doctor’s advice, Sarah started wearing high-seal goggles, rinsed her eyes immediately post-swim, and switched to a preservative-free lubricant used twice daily.

Within three weeks, her symptoms improved dramatically. She now checks pool conditions before each session and encourages teammates to shower pre-swim. “I didn’t realize how much small changes could make,” she said. “Now I swim comfortably year-round.”

When to Seek Medical Attention

Mild, temporary eye irritation after swimming is common and typically resolves within hours. However, certain signs indicate a need for professional evaluation:

• Persistent redness or pain lasting more than 24 hours
• Blurred or decreased vision
• Sensitivity to light beyond mild discomfort
• Discharge from the eye (yellow or green)
• Feeling like something is stuck in the eye

These symptoms may suggest chemical keratitis, bacterial infection, or allergic conjunctivitis. In rare cases, prolonged exposure to unbalanced pool water can lead to corneal erosions or microbial keratitis, especially in contact lens wearers who swim without protection.

Tip: Never wear soft contact lenses while swimming. They absorb contaminated water and trap irritants against the cornea.

Frequently Asked Questions

Can saltwater pools cause eye burning too?

Yes, although saltwater pools generate chlorine through electrolysis, they still produce chloramines when organic matter is present. While generally gentler than traditional chlorinated pools, improper pH or high sanitizer levels can still irritate eyes.

Are children more susceptible to pool-related eye irritation?

Yes. Children often open their eyes underwater and may not rinse or use goggles consistently. Their tear films are also less stable than adults’. Supervise kids closely and ensure they wear well-fitted goggles.

Does wearing sunglasses after swimming help?

Yes. UV exposure after swimming can worsen eye discomfort, especially if the cornea is already inflamed. Wraparound sunglasses reduce glare and wind exposure, supporting recovery.

Long-Term Eye Care for Regular Swimmers

For those who swim multiple times per week, proactive eye care should be part of the routine. Consider scheduling annual eye exams with an optometrist familiar with aquatic athletes. Mention your swimming habits so they can assess tear quality, corneal health, and dry eye risk.

Nutrition also plays a role. Diets rich in omega-3 fatty acids (found in fatty fish, flaxseeds, and walnuts) support healthy meibomian glands, which produce the oily layer of tears that prevents evaporation. Staying hydrated and using a humidifier at home—especially in dry climates—can further stabilize tear function.

Finally, advocate for better pool maintenance. If you frequent a public facility with persistent chemical odors or hazy water, speak to management. Proper filtration, regular backwashing, and supplemental oxidizers like ultraviolet (UV) systems or ozone generators can drastically reduce chloramine levels.

Conclusion: Swim Smart, See Clearly

Burning eyes after swimming don’t have to be a fact of life. With the right knowledge and habits, you can enjoy the water without sacrificing eye comfort or long-term health. From wearing quality goggles to rinsing promptly and choosing well-maintained pools, every small step adds up to significant relief.

Your eyes are sensitive and irreplaceable. Treat them with the same care you give your body during training. By integrating these practical strategies into your swim routine, you’ll not only prevent discomfort but also enhance your overall experience in the water.

💬 Have a tip that helped you overcome pool-related eye irritation? Share your story in the comments and help fellow swimmers enjoy the water safely and comfortably.