Summer is officially here, and for many, that means long days outdoors, weekends with friends, and—of course—time in the water. Whether it’s a chlorinated pool at the local club or a saltwater system in the backyard, swimming is a staple of summer life. It’s relaxing, it’s good exercise, and it’s a great way to cool down. But there’s something most people don’t realize about this everyday summertime activity: every time you swim in a treated pool, your body is soaking up more than just water.

The reality is that most pools are treated with chemicals to keep bacteria and algae at bay. That might sound like a good thing—and it is, to an extent—but the byproducts of that process aren’t as harmless as we’d like to believe. If you aim to live a more non-toxic lifestyle, it’s worth knowing what you’re stepping into—and what simple things you can do to reduce your exposure without giving up pool time altogether.

What’s Lurking in Pool Water? More Than Just Chlorine

Most people know that chlorinated water can irritate the eyes and dry out the skin. But the effects of chlorine go far deeper. When chlorine reacts with organic matter—like sweat, urine, sunscreen, or leaves—it forms a group of chemicals known as disinfection byproducts (DBPs). One of the most studied DBPs is trihalomethanes (THMs), a group of volatile compounds linked to several concerning health effects.

Studies have shown that when people swim in chlorinated pools, they don’t just absorb chlorine through their skin. They also inhale THMs through the lungs and ingest them through swallowing pool water, even unintentionally. Over time, exposure to these compounds can affect the skin and internal systems, including the lungs, liver, kidneys, reproductive organs, and even the gastrointestinal tract.

This cumulative effect led to the term “swimming pool syndrome,” a cluster of symptoms that can include respiratory irritation, digestive discomfort, skin issues, and ear problems. For some, especially children or those with sensitive systems, the effects can be more noticeable—persistent coughs after pool time, breakouts, or recurring digestive upset.

Saltwater Pools Aren’t Always Safer

Saltwater pools have recently gained popularity as a “natural” or “low-chemical” alternative to traditional chlorine pools. But here’s what’s often misunderstood: saltwater pools still use chlorine. The system generates chlorine through electrolysis, which breaks down salt into sodium hypochlorite, a chlorine compound. While it may feel gentler on the skin, the chemical reaction still produces DBPs. So while the branding may sound safer, the reality is that you’re not avoiding exposure altogether.

Why This Matters More Than Ever

Many people today are dealing with chronic, low-grade health concerns that don’t always have a clear cause: fatigue, hormone imbalance, gut issues, and respiratory sensitivity. While no single exposure is usually to blame, these small, repeated toxic hits from daily life—whether from food, air, water, or skin contact—add up over time. And when you’re in a pool, you often soak in these chemicals for extended periods. Your skin, the body’s largest organ, absorbs what it touches. Add the open pores from warm water and friction, and you have a perfect storm for chemical absorption.

Simple, Smart Steps to Protect Your Body Before and After Swimming

The good news is you don’t have to give up swimming. You just need a strategy to minimize the toxic load—and luckily, it’s easier than most people think. One of the most effective things you can do before getting into a chlorinated or saltwater pool is to apply a protective barrier to your skin.

Natural oils like coconut oil and shea butter are excellent options. They create a light film over your skin that helps prevent chemicals from absorbing as quickly. As a bonus, both provide some natural SPF (though not a substitute for complete sun protection). Apply the oil liberally about 10 to 15 minutes before getting in the water, focusing on sensitive skin areas like the face, chest, and underarms.

After swimming, rinse off immediately and thoroughly. You want to remove residual chlorine or DBPs from the surface of your skin as quickly as possible. Once you’re dry, you can use another powerful tool: vitamin C. Vitamin C, or ascorbic acid, neutralizes chlorine on contact. You can easily make a spray at home by mixing ½ teaspoon of powdered ascorbic acid with 1 cup of filtered water in a glass spray bottle. Spritz this on your skin after showering, then rinse or wipe clean with a towel. It’s simple, inexpensive, and highly effective.

Additional Ways to Minimize Exposure

There are other ways to reduce exposure that don’t involve giving up your favorite summer pastime.

– Shower before entering the pool to reduce the amount of sweat and personal care products you bring in, which lowers DBP formation.

– Choose outdoors and well-ventilated pools—open-air settings help disperse chemical vapors more effectively than indoor spaces.
– Avoid swimming after heavy rain, as runoff and contaminants are more likely to spike chemical reactions.

-If you’re a pool owner, consider natural pool options that use plants and filtration rather than chlorine, or at least commit to regularly testing your water for DBP levels.

The Bigger Picture

Every day, your body is exposed to hundreds of synthetic chemicals from countless sources. When it comes to swimming, the risks are real but manageable. With awareness and a few smart habits, you can protect yourself and your family without giving up the fun.

It’s worth remembering that true wellness isn’t built on extremes. It’s built on consistency. The routines you follow, the materials you touch, the products you choose—the things that shape your long-term health. If you can swap out one habit for a healthier one without sacrificing joy or connection, that’s a win.

In Summary

Swimming in chlorinated or saltwater pools can expose your body to disinfection byproducts like chlorine and trihalomethanes, which are known to enter the bloodstream through the skin and lungs. These compounds have been associated with a wide range of health concerns, including hormonal disruption, respiratory irritation, and even increased cancer risk.

But you don’t have to stop swimming to protect yourself. Apply coconut oil or shea butter before swimming, rinse off immediately afterward, and use a vitamin C spray to neutralize residual chlorine. These simple steps go a long way toward protecting your skin and body during summer.

References

1. 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/
2. 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