Swimming Eye Irritation: The Effects of Chlorinated Water on the Conjunctiva and a Guide to Choosing Goggles

The Truth About Chlorinated Water and Eye Damage

Chlorine disinfection is standard in swimming pools, but chlorine itself is not very irritating—the real culprit behind eye damage is “chloramines”. Chlorine reacts with nitrogen in sweat, urine, and sebum to form chloramines, which are the true cause of red, stinging eyes.

When chloramine levels in the air are high, you can smell that “disinfectant odor” even at poolside—that smell is actually chloramines, not pure chlorine.

The Role of the Conjunctiva and the Mechanism of Injury

The conjunctiva is a transparent membrane covering the white of the eye and the inner eyelids. Its functions:

1. Secreting tears to keep the eye lubricated
2. Protecting the eye from foreign objects
3. Providing immune defense

Long-term chloramine exposure can:

• Damage the lipid layer of the tear film: Faster tear evaporation, leading to dry eyes
• Damage epithelial cells: Causing redness, swelling, and stinging
• Cause chronic inflammation: Conjunctival microvessel proliferation, making the whites of the eyes appear red
• Trigger allergies: The conjunctiva becomes more reactive to other irritants

Identifying Symptoms

Acute Irritation (Single Exposure)

• Red eyes after getting out of the water
• Temporary blurred vision
• Stinging and tearing
• Usually resolves on its own within 2-4 hours

Chronic Conjunctivitis (Long-term Exposure)

• Persistent eye redness
• Follicular hyperplasia of the palpebral conjunctiva
• Foreign body sensation and itching
• Increased sensitivity to other irritants (wind, dust)

Chemical Keratitis (Severe)

• Decreased vision
• Severe photophobia
• Persistent tearing
• Eyelid spasms

The Critical Role of Goggles

Wearing properly fitted goggles can block over 95% of chlorinated water from contacting the eyes, making them the most effective preventive measure.

6 Key Principles for Choosing Goggles

1. Seal Is Most Important

Testing method:

• Gently press the goggles against your face (without the strap)
• After releasing, the goggles should stay suctioned to your face for 3 seconds or more
• If they come off immediately, the frame doesn’t fit your eye sockets

2. Silicone Gaskets Beat Foam

Material	Advantages	Disadvantages
Silicone	Good waterproofing, durable, easy to clean	Stiffer
Foam	Soft and comfortable	Absorbs water, breeds bacteria, short lifespan
TPR (Thermoplastic Rubber)	Between the two	Moderate

Silicone material is the recommended priority.

3. Adjustable Nose Bridge

• Interchangeable nose bridge pieces or adjustable designs
• Suits different face shapes
• Especially needed during children’s growth periods

4. Lens Selection

Type	Suitable Situation
Clear	Indoor pools
Light-colored (blue, purple)	Indoor pools to reduce light reflection
Mirrored	Outdoor pools, open water
Polarized	Open water
Prescription	For nearsighted swimmers

5. Anti-fog Coating

• The inside should have a factory-applied anti-fog coating
• Avoid wiping the inside with fingers (this damages the coating)
• Anti-fog effectiveness typically lasts 6-12 months
• After it wears off, anti-fog spray can be purchased to extend usage

6. Field of View

• Competition goggles have a smaller field of view but lower drag
• Training goggles offer a larger field of view and more comfort
• Open water requires a wide field of view for tracking position

Options for Swimmers with Vision Correction

Three options for nearsighted swimmers:

1. Pre-made Prescription Goggles

• Suitable for -1.5 to -8.0 diopters
• Usually in 0.50 diopter increments
• Not suitable when there’s a large prescription difference between eyes

2. Custom Prescription Goggles

• Precisely fitted
• Can address astigmatism
• Price is approximately 2-3 times that of pre-made ones

3. Contact Lenses + Regular Goggles

• Most natural vision
• High risk: If chlorinated water enters, it can cause infection
• Not recommended for long training sessions

Goggle Cleaning and Maintenance

After Each Use

• Rinse with clean water (do not use hot water or soap)
• Do not wipe the inside
• Air dry in the shade, avoid direct sunlight
• Store in a hard case to prevent deformation

Once a Week

• Soak in mild detergent for 5 minutes
• Gently wipe the gasket with a soft cloth
• Rinse with clean water and air dry

When to Replace

• Gasket turns yellow or hardens
• Anti-fog coating fails (persistent fogging)
• Nose bridge breaks
• Typical lifespan is 6-12 months

Post-Swim Eye Care Steps

Within 5 minutes of getting out of the water:

1. Rinse eyes with running clean water for 30 seconds (do not squeeze eyes shut tightly)
2. Apply artificial tears, 1-2 drops per eye
3. Avoid rubbing your eyes
4. Do not wear contact lenses for 30 minutes

After returning home:

• Apply a cold compress for 10 minutes to reduce redness and swelling
• Drink plenty of water to promote tear production
• Get adequate sleep

When to See a Doctor

The following situations require an ophthalmology evaluation:

• Eye redness lasting more than 48 hours
• Decreased vision
• Persistent photophobia
• Increased discharge (suspected infection)
• Persistent foreign body sensation
• Recurrent chronic conjunctival follicles

Training Volume and Eye Health

Special attention for high-volume swimmers:

• Do not exceed 2 hours per single session
• Apply artificial tears during rest between high-intensity sets
• Take 1 full rest day per week to allow eyes to recover
• Avoid computer screens for 2 hours after training (double stimulation)

Additional Considerations for Open Water

Seawater and lake water present different challenges:

• Seawater’s high osmotic pressure → more noticeable eye dryness
• Lake water may contain microorganisms
• Wear goggles with a better seal
• Rinse eyes with clean water immediately after getting out

Goggles are the single piece of swimming equipment most worth choosing carefully. Spending a little more on the right pair can protect your eye health for decades.

Related Reading

• Eye Health in Swimming: Long-term Effects of Pool Swimming on the Cornea and Eyes
• Swimming and Vision Protection: The Effects of Chlorinated Water on the Eyes and Goggle Usage
• Eye Protection in Swimming: Prevention and Care for Conjunctivitis and Goggle Marks
• Chlorine Water Allergies: A Complete Guide to Swimming Dermatitis and Eye Protection