I love swimming in the summer. Pools are where a lot of the best summer memories happen: family vacations, neighborhood cookouts, kids’ swim lessons, long hot afternoons. I’m not here to ruin that.

But I’m also an environmental scientist, and I know what’s actually in most swimming pools. Once you understand what chlorine produces when it reacts with water, it’s difficult to go back to treating pool time as completely harmless.

So I don’t avoid pools. I just approach them a little differently now.

Two habits have become standard for me whenever I know I’ll be spending time in a heavily chlorinated pool: coconut oil before getting in, and activated carbon around the exposure window. Here’s the reasoning behind both.

What Most People Don’t Know About Pool Chemistry

Most people think chlorine is the main issue with swimming pools. Chlorine is part of it, but the bigger concern is what chlorine creates once it reacts with everything already in the water.

When chlorine mixes with sweat, body oils, skin cells, sunscreen, urine, and hair products, it forms compounds called disinfection byproducts (DBPs). The most widely studied include:

• Chloramines: volatile compounds that evaporate above the water surface and are inhaled while swimming
• Trihalomethanes (THMs): associated with potential liver and kidney stress and possible carcinogenic effects with long-term exposure
• Haloacetic acids (HAAs): another DBP group linked to health concerns in ongoing research

That “pool smell” isn’t a sign of a clean pool. It’s a sign that chlorine is actively reacting with contaminants. The stronger the smell, the more chemical reactions are happening in the water.

Indoor pools tend to be worse than outdoor ones because ventilation is poor, and these volatile byproducts accumulate in the air directly above the surface. Competitive swimmers and lifeguards report higher rates of respiratory issues, chronic eye irritation, asthma-like symptoms, and skin problems after years of regular exposure. Casual swimmers notice the milder version: red eyes, dry skin, itchy scalp, tight chest, and that chlorine smell that lingers on skin long after a shower.

Your body is interacting with those compounds whether you’re thinking about it or not, through skin absorption, inhalation, and any water accidentally swallowed.

Why I Apply Coconut Oil Before Swimming

Before getting in, I apply a thin layer of coconut oil to my skin. Not a heavy coat, just enough to lightly cover the surface.

Coconut oil acts as a natural barrier between skin and chlorinated water. Chlorine is aggressive at stripping away the skin’s natural oils, which is a major reason so many people feel dry, tight, or itchy after swimming. A thin layer of coconut oil helps protect against some of that damage by reducing direct contact between the chlorinated water and the skin’s surface.

It also offers a small amount of natural sun protection, roughly SPF 4–5 by some estimates, though I never rely on it alone for prolonged sun exposure. If I’m going to be outside for hours, I still use shade, protective clothing, and a mineral sunscreen when needed.

The main reason I use coconut oil is simpler: it’s a practical, low-effort way to reduce the chemical burden on the skin. Your skin is your body’s largest organ, and it absorbs more than most people assume. We already live with constant background exposure to synthetic fragrances, air pollution, microplastics, and pesticide residues. Adding unnecessary chlorine absorption on top of that, when a $10 jar of coconut oil can help reduce it, doesn’t make sense to me.

Personally, the difference is noticeable. Skin feels less dry, less irritated, and less stripped after swimming when I use it. It takes less than a minute and costs almost nothing.

Why Showering Immediately After Swimming Matters

Before getting to the activated carbon piece, this one is worth a mention on its own because it’s free, and most people skip it.

The longer chlorine and DBPs remain on your skin after you get out, the more irritation they tend to cause. Rinsing off as quickly as possible after swimming removes residues before they can continue to absorb or further damage the skin barrier.

A lot of people dry off and head straight back into the sun without showering. It’s worth making the post-swim rinse a habit, especially for kids who spend the most time in the water.

Why I Take Super Activated Carbon Around Pool Days

Activated carbon has been used for centuries as a binder: its porous structure allows it to adsorb a wide range of compounds and carry them out of the body before they’re absorbed. It’s the basis for activated carbon water filters, pool treatment systems, and emergency toxicology. The mechanism is well established.

The form matters. Standard activated charcoal supplements vary significantly in quality and particle size, which affects how much surface area is available for binding. Super activated carbon, ideally sourced from hardwood or bamboo rather than coal or petroleum byproducts, has a significantly larger adsorptive surface area, which means it can bind more compounds more effectively. When choosing a supplement, look for a pure source with no fillers, that is non-GMO, and that is transparent about its origin.

My protocol is simple: I take True Carbon Cleansebefore getting in the pool, so it’s present in the gut while swimming, helping bind any DBPs or chlorine byproducts that come in through accidentally swallowed water. I take it again afterward as a general support tool during a period of higher-than-usual chemical exposure. Summer already stacks exposures: sun, travel, processed food, alcohol, chlorine. Activated carbon is one of the lowest-effort additions I’ve found for that window.

One practical note everyone should know: activated carbon binds indiscriminately, which means it can also bind to nutrients, medications, and other supplements. Always take it away from meals, supplements, and medications by at least 30–60 minutes. As with any supplement, what works well for one person may not be right for another. Always check with your doctor based on your individual health needs before adding it to your routine.

The Cumulative Exposure Argument

One pool day is unlikely to impact long-term health significantly.

But modern life isn’t built around single exposures; it’s cumulative. Before you step near a pool, you’ve already been exposed to chemicals through food packaging, drinking water, household products, synthetic fragrances, personal care products, pesticides, and plastics. Then summer adds sunscreen chemicals, bug spray, chlorinated pools, processed food, alcohol, heat stress, and disrupted sleep on top of that.

Each exposure might be small. Together, they create a greater burden, and it’s that total load, accumulated over years, that most environmental health researchers focus on. That’s the framework behind these habits.

What I Actually Do Around Pool Days

To put it simply:

Before swimming:

• Apply a thin layer of coconut oil to skin
• Take activated carbon (away from meals and supplements)

After swimming:

• Rinse off immediately; don’t let chlorine sit on skin
• Rehydrate with water and electrolytes
• Take activated carbon again if I had significant water exposure
• Avoid layering alcohol on top of dehydration and chlorine exposure

Frequently Asked Questions

What are disinfection byproducts in swimming pools, and why do they matter? Disinfection byproducts (DBPs) form when chlorine reacts with organic matter in pool water, sweat, skin cells, sunscreen, urine, and body oils. The most commonly studied include chloramines, trihalomethanes (THMs), and haloacetic acids (HAAs). Chloramines evaporate above the water surface and are inhaled while swimming. THMs and HAAs have been associated with potential liver and kidney stress and, with long-term high-level exposure, possible carcinogenic effects. The distinctive “pool smell” is caused by these reactions, not by cleanliness.

Does coconut oil protect skin from chlorine? Coconut oil can act as a partial physical barrier between skin and chlorinated water, helping reduce direct contact and limit the drying effect chlorine has on the skin’s natural oils. It won’t block all chlorine absorption, but many people find their skin is less dry, less irritated, and less stripped after swimming when they apply a thin layer beforehand. It also carries a very low natural SPF (roughly 4–5), though it shouldn’t replace proper sun protection for prolonged outdoor exposure.

Should you shower immediately after swimming in a chlorinated pool? Yes. Rinsing off promptly after getting out of the pool removes chlorine and disinfection byproducts from the skin’s surface before they are absorbed or cause irritation. This is one of the simplest and most effective post-swim habits, particularly for children who tend to spend the most time in the water and whose skin barriers are more sensitive.

What is super activated carbon, and why take it around pool exposure? Super activated carbon is a highly porous form of carbon, ideally derived from hardwood or bamboo, with an extremely large surface area that allows it to adsorb and bind a wide range of chemical compounds before the body absorbs them. It’s the mechanism behind activated carbon water filters, pool filtration systems, and emergency toxicology use. Taking it before swimming means it’s present in the gut to help bind any DBPs or chlorine byproducts from accidentally swallowed water. Taking it afterward supports the body during a period of elevated chemical exposure. Look for a pure, non-GMO source with no fillers and a transparent origin; quality varies significantly between products. Always take it away from meals, supplements, and medications, and consult your doctor based on your individual health needs before adding it to your routine.

Are indoor swimming pools worse than outdoor pools for chemical exposure? Generally, yes. Chloramine gases and other volatile disinfection byproducts evaporate into the air above pool water and, in poorly ventilated indoor environments, accumulate at higher concentrations. Research on competitive swimmers and pool workers consistently shows higher rates of respiratory issues, eye irritation, and asthma-like symptoms in indoor pool settings. Outdoor pools benefit from natural airflow, which disperses these compounds before they’re inhaled.

Is swimming in a chlorinated pool every day harmful? For most people, occasional or recreational swimming in chlorinated pools is unlikely to cause significant harm. The concern is with frequency, duration, and cumulative exposure over the years, particularly for competitive swimmers, lifeguards, and children who spend a large amount of time in the water. Practical steps like using a skin barrier before swimming, rinsing off immediately afterward, and swimming in well-ventilated or outdoor pools where possible can meaningfully reduce the exposure burden.

For more on pool chemistry and disinfection byproducts, visitSwimmingPoolSyndrome.com.

 

References:

1. Kalita I, Kamilaris A, Havinga P, Reva I. Assessing the health impact of disinfection byproducts in drinking water. Environmental Health ACS ES&T Water. 2024;4(4):1564–1578. doi:10.1021/acsestwater.3c00664. PMID: 38633371; PMCID: PMC11019713.