How to Put on a Swim Cap: Easy Guide for All Hair Types

Struggling with putting on a swim cap? You’re not alone. Whether you’re a competitive swimmer or just enjoying a casual dip, mastering this skill is essential for protecting your hair and improving your swimming experience. This guide walks through simple techniques for swimmers of all ages to put on swim caps correctly—even with long, thick, or curly hair. Discover expert-approved methods that prevent hair pulling, cap slipping, and those frustrating tears that happen when the cap just won’t stay put.

Types of Swim Caps You Should Know

Choosing the right swim cap material makes a significant difference in your swimming experience and how easily you can put it on.

Silicone Swim Caps

Silicone caps have become the go-to choice for many swimmers, especially those with longer hair.

• Durability: Last 3x longer than latex caps according to swimming gear experts
• Elasticity: Stretch easily without tearing
• Hair Protection: Less likely to pull hair when putting on or removing
• Cost: Typically more expensive than latex but longer-lasting
• Best for: Women with medium to long hair and regular swimmers

According to Experts, “Silicone caps are worth the investment for regular swimmers—they’re easier to put on independently and cause much less hair damage.”

Latex Swim Caps

The traditional swim cap option has been used for decades.

• Affordability: Usually $2-$5, making them budget-friendly
• Thinness: Provide less insulation but create less drag
• Fit: Tighter fit that can be challenging to put on
• Durability: Typically last 1-3 months with regular use
• Best for: Competitive swimmers and those with shorter hair

Lycra/Fabric Swim Caps

The gentlest option for casual swimmers and those with sensitive scalps.

• Comfort: Extremely comfortable and never pull hair
• Water Resistance: Minimal; these will get your hair wet
• Ease of Application: Easiest to put on all cap types
• Best for: Children, beginners, and recreational swimmers
• Limitations: Not suitable for competitive swimming or lap training

Special Swim Caps

For specific situations and needs:

• Dome Caps: Extra room for long or voluminous hair (20% more capacity than standard caps)
• Bubble Caps: Textured surface with dedicated spaces for ears
• Racing Caps: Ultra-smooth surface that reduces drag by up to 3% according to racing statistics
• Thermal Caps: Keep head warm in open water (maintain heat up to 4x better than standard silicone)

Preparing Your Hair Before Putting on a Swim Cap

Taking a few minutes to prepare your hair can make the process of putting on a swim cap much easier and more comfortable.

Tips for Short Hair Preparation

Even with short hair, preparation helps:

• Dampen hair slightly with clean water (prevents chlorine absorption)
• Apply a small amount of leave-in conditioner to protect the hair
• Use a wide-tooth comb to smooth hair back from the forehead
• Consider a thin headband at the hairline to prevent cap slippage

Mid-Length Hair Preparation Techniques

For shoulder-length hair:

• Gather hair at the nape of the neck
• Secure with a soft, flat hair tie if needed
• Apply a small amount of water to smooth the flyaways
• Avoid metal clips or accessories that could tear the cap

Long Hair Preparation

Long-haired swimmers face the biggest challenges with swim caps:

• Low Bun Method:

  • Gather hair into a low bun at the nape of the neck
  • Secure with a soft elastic (avoid metal parts)
  • This method is preferred by 64% of Olympic swimmers with long hair

• Braid Technique:

  • Create one or two flat braids
  • Wrap around the crown of the head
  • Works best for hair longer than 15 inches

• Ponytail Fold:

  • Create a low ponytail
  • Fold and tuck the length up inside the cap as you put it on
  • Recommended for hair 8-15 inches long

Using Leave-in Conditioner for Added Protection

This extra step makes a significant difference:

• Apply a dime-sized amount to damp hair before swimming
• Focus on ends and mid-lengths rather than roots
• Choose swimming-specific conditioners with chlorine protection
• This creates a barrier that allows the cap to slide on more easily

Step-by-Step Guide to Putting on a Swim Cap Correctly

Method 1: The Basic Front-to-Back Technique

This is the most common and straightforward method:

1. Hold the swim cap with both hands, thumbs inside
2. Stretch the cap open to approximately twice its resting size
3. Bend forward slightly at the waist
4. Position the front edge of the cap at your forehead, just above the eyebrows
5. Pull the cap backwards over your head while keeping it stretched
6. Work the cap backwards until it covers all your hair
7. Adjust as needed, tucking in any stray hairs

Pro tip: Positioning the cap 1 inch above the eyebrows provides optimal comfort and security.

Method 2: The Inside-Out Method for Better Grip

This technique is preferred by almost 72% of swim instructors for its reliability:

1. Turn the swim cap inside out completely
2. Place both hands inside the cap, fingers spread wide
3. Stretch the cap open horizontally, creating a wide oval
4. Bend forward at the waist
5. Place the cap at the nape of your neck first
6. Roll/pull the cap forward over your head
7. Adjust the front edge to sit 1 inch above the eyebrows
8. Smooth out any air bubbles or wrinkles

Method 3: The Two-Handed Stretch Technique for Long Hair

Specifically designed for those with long or thick hair:

1. Prepare hair in a bun or folded ponytail
2. Hold the cap with both hands, thumbs on the outside (opposite of Method 1)
3. Stretch the cap vertically (from top to bottom) rather than horizontally
4. Place the front edge on your forehead
5. Use one hand to hold the front in place
6. Use the other hand to stretch the back downward over your hair
7. Work methodically from front to back, ensuring all hair is captured
8. Give the cap a final adjustment all around the edges

Special Techniques for Different Hair Types and Lengths:

For Long or Thick Hair

Long hair requires special consideration:

• Double Cap Method:

  • Put on a fabric cap first to compress hair
  • Apply competition cap over the top
  • Used by 38% of professional swimmers with hair longer than 18 inches

• Sectioning Technique:

  • Divide hair into two or three sections
  • Put a cap on gradually, securing each section
  • Works for hair with high-volume

• Wet Application:

  • Slightly dampen hair to reduce volume by up to 30%
  • Apply cap while hair is damp
  • Reduces friction during application

For extremely thick hair, it is recommended to use the sectioning technique with a silicone cap that is one size larger than you think you need.

Tips for Curly and Textured Hair

Curly hair presents unique challenges:

• Apply a moisturizing leave-in conditioner before swimming (reduces friction by up to 60%)
• Consider a satin-lined swim cap designed for textured hair
• Use the inside-out method for gentler application
• Choose a dome-shaped cap with 15-20% more volume
• Avoid pulling the cap on with too much tension

For 4C hair types, Natural hair experts recommend slightly stretching the hair before applying the cap and always using the inside-out method with a silicone cap that’s at least 10% larger than the standard size.

Techniques for Keeping Bangs and Flyaways in Place

Those pesky front hairs need special attention:

• Apply a small amount of water to smooth the flyaways
• Use a soft, thin headband underneath the swim cap
• Position the cap slightly further forward (1/2 inch above eyebrows)
• After applying the cap, use fingertips to tuck in any escaped hairs
• For bangs, sweep them to the side before applying the cap

Child-Friendly Methods for Kids Who Resist Swim Caps

Making it fun helps tremendously:

• Buddy System: Have children practice on dolls or stuffed animals first
• Visualization: Tell children to imagine they’re superheroes putting on their helmets
• Game Approach: Make it a race to see who can put their cap on the fastest
• Gradual Introduction: Start with 5-minute periods, increasing time as comfort grows
• Role Modeling: Have adults demonstrate proper technique

Common Problems and Solutions:

How to Prevent Swim Cap Slipping Off

This frustrating problem has several solutions:

• Proper Size: Ensure the cap is appropriate for head circumference
• Double-Cap Method: Wear a latex cap over a silicone cap
• Forehead Positioning: Place cap 1-inch above eyebrows, not at the hairline
• Chin Strap: For open-water swimming, use a cap with an attached chin strap
• Cap Liner: Use a mesh or fabric liner underneath

Dealing with Swim Cap Pulling Your Hair

Hair pulling is preventable:

• Apply leave-in conditioner before cap application
• Use the inside-out method rather than front-to-back
• Choose silicone over latex for less friction
• Ensure hair is completely captured during application
• Remove caps by lifting from back to front, never front to back

Fixing Swim Cap Discomfort and Headaches

Physical discomfort can be addressed:

• Size Adjustment: Try a size larger (most adult women need L/XL)
• Material Switch: Move from latex to silicone if experiencing pressure
• Positioning: Ensure the cap sits at the middle of the forehead, not too low
• Duration: Build tolerance by increasing wearing time gradually
• Hydration: Stay well-hydrated before swimming (reduces headache likelihood)

Making Swim Caps Last Longer

With proper care, caps can last 3-4x longer:

• Rinse with fresh water after each use
• Dust with talcum powder to prevent sticking
• Store away from direct sunlight
• Avoid folding; store flat or on a rounded surface
• Keep away from sharp objects (including fingernails during application)

FAQs

Q: Can I Put on a Swim Cap with Wet Hair?
A: Yes. Wet hair is easier to manage and provides natural slip for a smoother fit. Pre-wetting with clean water also helps prevent chlorine absorption. Avoid soaking hair completely to prevent added weight that could compromise the cap’s seal.

Q: How Tight Should a Swim Cap Be?
A: It should feel secure but not painfully tight. You should be able to raise your eyebrows comfortably, with the cap’s edge resting about 1 inch above them. A slight mark is normal, but throbbing or pain means it’s too tight.

Q: Can I Wear Two Swim Caps for Better Protection?
A: Yes. Wearing two caps—usually a latex cap underneath to compress the hair, and a silicone cap on top for a final seal—is common among competitive swimmers. This method can boost hair protection and reduce drag around the goggles.

Q: How Do I Put on a Swim Cap Without Assistance?
A: For easier self-application, try the inside-out method. Practice in front of a mirror, and use a silicone cap for its flexibility. Preparing your hair beforehand and standing near a wall for balance can also help.

Recommended Products

Speedo Elastomeric Solid Silicone Swim Cap

Conclusion

Master your swim cap technique to boost your performance and protect your hair. Choose the right cap for your hair type, prep your hair properly, and use the inside-out method for most styles. With practice, your routine becomes effortless—leaving you more time to enjoy the water.

For more expert tips, visit Legendary Swimmers.