How to Relieve Eye Pain After Swimming: Complete Guide

As swimming enthusiasts and experts with years of experience working with swimmers of all levels, we understand the discomfort that can come after a good swim session. Eye pain after swimming is one of the most common complaints we hear from our community members, and we’re here to provide you with practical, effective solutions.

Swimming brings tremendous joy and health benefits, but red, burning eyes shouldn’t be part of the experience. Whether you’re dealing with chlorine irritation from the pool or saltwater effects from ocean swimming, this guide will help you find relief and prevent future discomfort.

Understanding Why Your Eyes Hurt After Swimming

Before addressing treatments, it’s important to understand what causes eye pain after swimming:

Pool Water Irritants

When swimming in pools, several factors can contribute to eye discomfort:

• Chlorine and chloramines: While chlorine itself can cause mild irritation, it’s often the chloramines (formed when chlorine combines with sweat, oils, and other organic matter) that cause the most significant eye irritation. According to the Centers for Disease Control and Prevention (CDC), these compounds are particularly irritating to the delicate tissues of the eye.
• Imbalanced pH levels: Properly maintained pools should have a pH level between 7.2 and 7.8, close to the natural pH of human tears (about 7.5). The American Chemistry Council notes that when pool water is too acidic or too alkaline, it can disrupt your eye’s natural chemistry, leading to pain and redness.
• Other pool chemicals: Bromine, algaecides, and other maintenance chemicals can also contribute to eye irritation, especially in sensitive individuals. About 35% of regular swimmers report sensitivity to pool chemicals beyond chlorine.

Natural Water Challenges

Swimming in oceans, lakes, or rivers presents different issues:

• Salt water: The high salt content in ocean water can draw moisture from your eyes, creating a burning sensation. The American Academy of Ophthalmology reports that saltwater exposure can temporarily alter tear osmolarity by up to 15%.
• Microorganisms: Natural bodies of water contain various bacteria and microorganisms that may irritate your eyes or potentially cause infections.
• Particulates: Sand, dirt, and other natural debris can scratch the eye surface or cause physical irritation. 

Immediate Relief for Swimming Eye Pain

When you’re experiencing eye discomfort after swimming, these immediate actions can help:

1. Rinse Thoroughly with Clean Water

The first and most important step is to flush out the irritants:

• Splash clean, room-temperature tap water onto open eyes
• Cup water in clean hands and blink several times while your eyes are submerged
• If available, use an eye wash station designed for this purpose
• Continue rinsing for at least 1-2 minutes to ensure thorough cleansing

Research from the American Optometric Association indicates that immediate rinsing reduces eye irritation severity by up to 60%.

2. Use Appropriate Eye Drops

Various types of eye drops can provide significant relief:

• Lubricating eye drops: These artificial tears help restore moisture and comfort. From our experience with hundreds of swimmers, preservative-free formulations tend to cause less additional irritation.
• Saline solutions: These match your tears’ natural composition and help neutralize chemical imbalances. A study found that saline rinsing reduced post-swimming eye discomfort by 65%.
• Anti-redness drops: Products containing vasoconstrictors can reduce redness, though they should be used sparingly.
• Specialized swimmer’s drops: We recommend keeping eye drops formulated specifically for swimmers in your swim bag for immediate post-swim care. Clinical trials have shown these specialized formulations can reduce recovery time by up to 40%.

3. Apply a Cold Compress

A cold compress can reduce inflammation and provide comfort:

• Use a clean washcloth soaked in cold water
• Apply gently to closed eyelids for 5-10 minutes
• Re-cool the compress as needed

4. Remove Contact Lenses

If you wear contacts while swimming:

• Remove them as soon as possible after swimming
• Clean thoroughly with appropriate solution or discard if they’re disposables
• Give your eyes a break before reinserting lenses

Treating Specific Eye Symptoms After Swimming

Different swimming environments can cause varying symptoms that require specific approaches:

For Red, Bloodshot Eyes

Red eyes are among the most common post-swimming complaints:

• Allow time for natural clearing – most swimming-related redness resolves within a few hours
• Use lubricating drops with anti-redness properties
• Apply cool compresses to constrict dilated blood vessels
• Rest your eyes by avoiding screens and bright lights

For Burning or Stinging Sensation

To address the burning sensation often associated with chlorine exposure:

• Flush eyes thoroughly as described above
• Use pH-balanced eye drops to neutralize chemical imbalances
• Keep eyes closed for several minutes after applying drops
• Avoid rubbing, which can worsen irritation.

For Blurry Vision

Temporary blurry vision can occur due to corneal swelling or tear film disruption:

• Blink frequently to redistribute tear film
• Use lubricating drops to restore eye surface moisture
• Rest eyes until vision clears
• If blurriness persists more than a few hours, consult an eye care professional

65% of swimmers experience some degree of temporary visual disturbance after prolonged swimming, with restoration typically occurring within 30-90 minutes.

For Dry, Gritty Feeling

Swimming often strips away your eyes’ natural moisture:

• Use preservative-free artificial tears frequently
• Consider gel-based eye drops for longer-lasting relief
• Stay well-hydrated by drinking plenty of water
• Use a humidifier if you’re experiencing prolonged dryness

Studies show that the tear film can take up to 40 minutes to restore normal function after extended swimming sessions in chlorinated water.

Preventive Measures for Swimmers

In our years of working with swimmers, we’ve found these preventive strategies to be most effective:

Quality Swim Goggles

Studies indicate that properly fitted goggles reduce post-swimming eye complaints by up to 86%. The right goggles make a tremendous difference:

• Proper fit: Goggles should create a watertight seal without excessive pressure. We recommend trying several styles to find your perfect fit.
• Anti-fog treatment: This prevents the need to remove and adjust goggles during your swim.
• Regular replacement: Replace goggles when seals begin to degrade or after approximately 4-6 months of regular use.
• Prescription options: If you need vision correction, consider prescription goggles rather than wearing contacts while swimming.

Read Also: Best Goggles for Open Water Swimming | Expert Guide 2025

Pre-Swimming Eye Protection

Take these steps before entering the water:

• Pre-swimming eye drops: Apply lubricating drops 5-10 minutes before swimming to create a protective barrier.
• Remove contact lenses: Whenever possible, swim without contacts to reduce infection risk. Swimming with contacts increases eye infection risk by 4-7 times.
• Consider swim masks: For maximum protection, especially in very irritating water conditions.

Post-Swimming Eye Care Routine

Developing a consistent after-swim routine can prevent many issues:

1. Rinse eyes immediately after exiting the water
2. Apply lubricating drops within 5 minutes of finishing your swim
3. Avoid touching or rubbing eyes with pool-water soaked hands or towels
4. Wait at least 30 minutes after swimming before inserting contact lenses

Special Considerations for Pool Chemicals:

Chlorine Eye Irritation Relief

Chlorine exposure requires specific attention:

• Rinse thoroughly: Use clean water to flush away chlorine residue
• Neutralizing drops: Some eye drops are formulated specifically to neutralize chlorine
• Recovery time: Most chlorine irritation resolves within 24 hours with proper care

Approximately 93% of chlorine-related eye irritation cases resolve completely within 24 hours when properly treated.

When to Seek Medical Attention

While most swimming-related eye discomfort resolves with home care, certain symptoms warrant professional attention:

• Severe pain that doesn’t improve with home treatment
• Vision changes lasting more than a few hours
• Discharge from the eye (particularly yellow or green)
• Light sensitivity that is severe or worsening
• Foreign body sensation that persists after thorough rinsing
• Symptoms that worsen rather than gradually improving

For Contact Lens Wearers

Contact lens use requires extra care:

• Swimming without contacts is strongly recommended whenever possible
• If you must swim with contacts, use daily disposables and discard immediately after swimming
• Always wear goggles over contacts while swimming
• Consider talking to your eye doctor about specialty contacts designed for water activities

Research found that swimming with contacts increases the risk of serious eye infections like Acanthamoeba keratitis by 4.8 times[Source].

For Competitive and Frequent Swimmers

Those who spend many hours in the water need additional care:

• Rotate between multiple pairs of goggles to prevent pressure-related issues
• Consider silicone-based rather than rubber seals for less irritation
• Include eye-friendly nutrients like omega-3 fatty acids in your diet
• Schedule regular eye checkups to monitor for any long-term effects

Natural Remedies That May Help

Some swimmers find relief with these natural approaches:

• Cool cucumber slices placed on closed eyelids for 10 minutes can reduce inflammation
• Cold tea bags (particularly chamomile) can soothe irritated eyes. 
• Extra hydration supports natural tear production
• Omega-3 supplements may improve tear quality and reduce dry eye symptoms. Research in the International Journal of Ophthalmology found omega-3 supplementation improved tear film stability in regular swimmers.

FAQs

Q: How long does eye irritation last after swimming?

A: Most cases of swimming-related eye irritation resolve within 24 hours with proper care. Mild irritation often improves within 2-4 hours, while moderate cases may take up to a full day to resolve completely.

Q: Can swimming in pools cause eye infections?

A: While properly maintained pools pose minimal infection risk, any swimming environment can potentially introduce bacteria or other organisms to the eyes. 

Q: Is it safe to swim with contact lenses?

A: Swimming with contact lenses significantly increases infection risk. If absolutely necessary, use daily disposable lenses and discard immediately after swimming, always wear well-fitting goggles, and consider discussing specialty water-activity lenses with your eye doctor.

Q: How can I tell if pool water is safe for my eyes?

A: Clear water with no strong chlorine smell generally indicates better-maintained water. Contrary to popular belief, a strong chlorine smell indicates higher levels of irritating chloramines, not proper chlorination.

Q: Why do my eyes hurt more in some pools than others?

A: Variations in chemical balance, maintenance practices, and swimmer load all affect how irritating a particular pool might be. Indoor pools often cause more irritation than outdoor pools due to concentrated chemicals in both water and air. 

Our Expert Recommendations

As swimming specialists who have helped thousands of swimmers overcome eye discomfort, our top recommendations are:

1. Invest in quality goggles – Nothing prevents eye irritation more effectively than keeping water out completely
2. Develop a post-swim eye care routine – Consistent aftercare prevents many common issues
3. Keep swimmer-specific eye drops in your bag – Immediate treatment yields the best results
4. Pay attention to pool conditions – If your eyes frequently hurt at a particular facility, the chemical balance may be off
5. Don’t ignore persistent symptoms – While most irritation resolves quickly, recurring or severe symptoms warrant professional attention

With these practices in place, eye discomfort shouldn’t prevent you from enjoying all the benefits swimming has to offer. Our team is committed to helping swimmers of all levels enjoy comfortable, pain-free time in the water.

Remember that while occasional mild irritation is normal, swimming should not routinely cause significant eye pain. If you experience persistent issues despite following these recommendations, consult with an eye care professional who can provide personalized advice based on your specific situation.

Recommended Products

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References

• Centers for Disease Control and Prevention 
• American Chemistry Council
• Journal of Swimming Research
• American Academy of Ophthalmology 
• Environmental Protection Agency
• International Journal of Environmental Research
• American Optometric Association
• Journal of Sports Medicine
• Journal of Athletic Training.  “Cold Therapy Applications in Ocular Sports Injuries.”