For example, a study published in BioMedical Engineering OnLine in 2016 showed that eight weeks of moderate-intensity swimming had beneficial effects on systolic blood pressure, arterial stiffness, and body-fat percentage — all indicators of heart disease risk. Swimming is also great for joint health. A study published in The Journal of Rheumatology in 2016 found that swimming for 45 minutes three days a week for 12 weeks drastically reduced stiffness and joint pain in older adults with osteoarthritis. The people in the study also saw significant improvements in their physical limitations. That said, swimming can also have some strange effects on your body, from green hair (if you’re swimming in a chlorinated pool) to wrinkly fingers and toes. Which of these swimming-related woes should you be worried about? And — more important — how can you fix or avoid them? Read on to get the full scoop.
1. Hair Dilemmas
Swimming can wreak havoc on hair — in many ways. For example, if your hair is a light color, you may notice that your strands take on a greenish hue after swimming in a chlorinated pool (typically if you’ve been in the water for several days in a row). It’s a pretty common phenomenon, says Trey Taylor, a U.S. Masters Swimming–certified coach at the Gaston Gators Masters program in Gastonia, North Carolina. It can happen if your pool has copper buildup in it, which can result from treating the water with pool mineral ionizers that contain copper, according to the Water Quality and Health Council. When copper is exposed to water and chlorine, it oxidizes and binds to the proteins in hair strands. The reaction happens regardless of hair color, but the greening effect is only visible in lighter hair colors. Chlorine is used in swimming pools to kill harmful bacteria, but the chemical also has bleaching properties, according to the Centers for Disease Control and Prevention, so you may notice that your hair looks lighter after swimming, regardless of the hue. What to Do About It Shower as soon as you get out of the water; even a quick rinse will help. The longer the chemicals hang out on your strands, the greater your odds of seeing changes. And if you sit in the sun, you’ll magnify chlorine’s bleaching effects, Taylor says. If you’re swimming for exercise, wear a swim cap. It will keep your hair out of your face and protect it from the pool chemicals. Some people find silicone caps more comfortable, whereas others prefer Lycra caps. They are made of a soft mesh material and don’t feel tight on the head like silicone swim caps do, Taylor says.
2. Chlorine-Smelling Skin
A common complaint among swimmers is that they smell like a pool for days afterward. Some may notice the scent when they sweat, whereas others get hit with it when they step into the shower. You can thank chlorine for this. When chlorine mixes with water, it gives off a distinct odor. That odor gets even stronger when the chlorine-and-water mixture reacts with bacteria, viruses, and other microorganisms that may also be in the pool. The molecules that result from chemical reactions between chlorine, water, and pathogens are attracted to the lipids (fats) in our skin, says Lauren Ploch, MD, a board-certified dermatologist based in Augusta, Georgia. Those molecules sit in your pores until they’re released through your sweat. “It’s why the smell may linger,” Dr. Ploch says. What to Do About It Pool chemicals are strong, so it’s tough to avoid that lingering scent on your skin entirely. To minimize the smell, however, limiting how much time you spend in the pool can help, Ploch says. Once you get out — or every time you take a break — rinse off at the poolside showers (washing your skin with a gentle cleanser if you can).
3. Swimmer’s Knee
“Swimming has a great reputation for being easy on the joints, while building full body strength and unbeatable cardiovascular capacity,” says Libby Bergman, DPT, an orthopedic clinical specialist and clinical director at CityPT in St. Augustine, Florida. (She says she’s also an avid triathlete herself.) But as with any activity that requires repetitive movement, overuse injuries can occur. Swimming, for example, can cause inflammation on the inside of the knees, research shows. The injury is known as swimmer’s knee, and it often occurs in those who swim breaststroke. Breaststroke requires significant turnout (external rotation) at your hip joint, Bergman explains. Because your upper leg bone (femur) is limited in how far it can rotate outward, that puts more pressure on the inside of the knee when you complete the kick. That may cause your knee to work beyond the limit of its ligaments. It’s most commonly linked to breaststroke, but other strokes can cause it, too, research shows. If you’re swimming a moderate amount and mixing up your strokes, you likely won’t run into this issue (unless you have limited hip mobility to begin with or another existing injury). It’s more common in competitive athletes with more intensive training schedules (particularly among those who focus on breaststroke) and sometimes in athletes who begin training at an older age, Bergman says. What to Do About It Strengthening your glute muscles (the gluteus maximus, medius, and minimus) can boost the rotational power of your hips and help lower the risk of this problem, Bergman explains. Strengthening the deep group of muscles that act as the rotator cuff of the hip (the gemelli, obturators, and quadratus femoris) can also help. Exercises like clamshells and banded glute bridge abductions (perform a glute bridge with a mini band above your knees and drive the knees outward at the top of the movement) will help strengthen those muscles. If you feel knee pain during or after swimming, try a different stroke during your subsequent workouts. Aim to give yourself at least a few days off from the stroke that brought on the knee pain. “If the pain returns, it’s best to get an evaluation from a physical therapist,” Bergman says, as continuing to swim through the pain can ultimately make the problem worse.
4. Overheating
You likely know that there are risks when swimming (or spending time) in water that is too cold when the air temperature is also too cold. However, warmer water can also be dangerous, because your body can’t cool itself when it overheats. The more strenuous the workout, the more important it is to ensure that you’re swimming in water that’s the right temperature, according to U.S. Masters Swimming. When your body temperature climbs too high, you risk overheating, also known as hyperthermia. Potential problems include heat cramps, heat exhaustion, heat rash, heat stress, and heatstroke. More minor forms of hyperthermia, such as heat cramps and heat rash, can lead to severe and life-threatening forms, such as heat exhaustion and heatstroke, according to Cleveland Clinic. What to Do About It The ideal pool temp for exercise is between 83 and 88 degrees F, whereas pools that are used for physical therapy are typically warmer, according to Mayo Clinic. Generally, outdoor pools are more likely to overheat than indoor pools are (particularly ones designed for lap swimming), especially if it’s hot and sunny that day. If you’re not sure of the temperature of the pool you’re using (and even if you know the water you’re in is the right temperature), pay attention to how you feel throughout your workout. If you or a swimming buddy notice redness on your face, chest, or upper back, or you experience muscle cramps, take a break. Similarly, if you feel fatigued, thirsty, or notice a headache coming on, take a break. Get out of the pool, grab a drink, and rinse off with cool water. Some outdoor pools have cooling stations with misting fans you can stand in front of, Taylor says. Hop back in the water if and when you’re ready.
5. Raisin Fingers and Toes
If you’ve spent a long time in the water, you’ve probably noticed that your fingers and toes get a bit wrinkly (like a raisin). And the longer you linger, the more pronounced the wrinkles get. Scientists aren’t quite sure why it happens, Ploch says: “For decades, we thought it was purely osmosis” — the movement of water molecules through a porous membrane. According to Nemours KidsHealth, skin is covered in an oil called sebum that softens, lubricates, and makes the skin a bit waterproof. However, hanging out in water for a long time washes the oil away, causing the skin to become waterlogged. But instead of getting puffy, your fingers and toes wrinkle. While the mechanism isn’t fully understood, scientists believe that it’s a reaction by the autonomic nervous system (the part of the nervous system that regulates automatic processes like heart rate and breathing) to help us grip wet objects, according to research. What to Do About It Don’t worry about raisin fingers and toes. The wrinkles will go away quickly, and your skin will replenish its sebum, according to Nemours.
6. Swimmer’s Ear
Any time you share water with other people, you run the risk of picking up a germ. If the pool’s chlorine and pH levels aren’t maintained, or there’s overcrowding, you could potentially come down with a unpleasant diarrheal illness (like norovirus or giardia), says Paul Auwaerter, MD, a professor of medicine and clinical director of the Division of Infectious Diseases at the Johns Hopkins University School of Medicine in Baltimore. “Properly maintained pools should pose a minimal risk of infections,” Dr. Auwaerter adds. What can happen, even in properly maintained pools, is that pool water sits in your ear for a long time, which allows germs to fester, resulting in a painful condition known as swimmer’s ear. Swimmer’s ear symptoms are usually mild at first, and can include itching in your ear canal, slight redness inside your ear, drainage of clear fluid, and mild discomfort that worsens if you pull on your outer ear or push on the little “bump” in front of your ear, according to Mayo Clinic. What to Do About It Call your doctor if you notice mild symptoms of swimmer’s ear, per Mayo Clinic. Your doctor will likely clean your outer ear canal and prescribe eardrops clear up the infection; left untreated, symptoms can worsen or in severe cases become permanent. To prevent swimmer’s ear, make sure you dry your ears after spending time in the water. Tilt your head to each side to help water drain from the ear canal, making sure to wipe only your outer ear with a soft towel. Avoid putting fingers or cotton swabs into your ears, as it can damage the sensitive skin lining your ear canal and actually increase the risk of swimmer’s ear.
