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Ultimate Guide: Protecting Your Hair from Chlorine

how to protect hair from chlorine

Steven Johnson |

Chlorine is an essential part of swimming pool maintenance and water treatment—it keeps pool water free of bacteria and makes drinking water supplies safe for us to use. However, the effects of chlorine on your hair can be damaging: it can strip natural oils, make your hair dry, brittle, and discolored, and even give it a greenish hue—especially in light-colored or color-treated hair. To keep hair healthy, understanding these effects and taking protective steps is essential.
How can I protect my hair from chlorine? Whether you swim for fun, train daily, or use water high in chlorine at home, this guide lays out clear, science-backed ways to protect your hair while swimming or using any water containing chlorine. You’ll find direct answers, practical routines, expert insights, and visual tools to keep your hair healthy and soft.

How Chlorine Affects Hair — The Science

Chlorine is a common water treatment solution found in pools, tap water, and some natural water sources. While it keeps water safe to drink and swim in, it can break down the natural oils that shield your hair and skin.

What Does Chlorine Do to Hair?

  • Strips natural oils: Chlorine in the water removes the oil layer that keeps your hair smooth.
  • Dries hair out: Hair exposed to chlorine becomes dry, rough, and brittle.
  • Raises hair porosity: Gaps form in your hair’s surface, leading to more breakage and easy color loss for color-treated hair.
  • Discolors hair: Especially in light or colored hair, excessive chlorine exposure can cause a greenish tint.
  • Chlorine residue: If left on your hair, chlorine dries out both your hair and scalp, leading to irritation or dandruff.
  • Indirect effects: Chlorine in tap water or drinking water can cause cumulative dryness and skin irritation over time.

Does tap water have chlorine?

Yes, most public water systems add chlorine to kill bacteria—a practice called drinking water chlorination. Although the amount of chlorine is usually much lower than in pools, repeated exposure can dry hair and skin, especially with frequent washing.

Infographic: Anatomy of a Hair Strand Pre- and Post-Chlorine Exposure

Hair Feature
Before Chlorine Exposure
After Chlorine Exposure
Surface Cuticle
Tight, smooth
Rough, lifted, porous
Moisture/Oil Content
Balanced, healthy
Stripped, dry
Color (in color-treated hair)
Vibrant, even
Faded, sometimes greenish
Strength
Flexible, less breakage
Weak, prone to split ends

How to Protect Hair from Chlorine: Step-by-Step Routine

Wondering how to protect hair while swimming, or even from daily showers using chlorinated tap water? Here’s a simple, effective routine with tips on how to protect your hair before, during, and after exposure to chlorine water—perfect for maintaining healthy hair after swimming.

Pre-Swim: Essential Protective Steps

How can I protect my hair before contact with chlorinated pool water? Follow these pre-swim actions every time you enter a pool or expect chlorine contact.

1. Rinse your hair with clean, non-chlorinated water

Wetting your hair before swimming makes it absorb less chlorinated pool water. Just like a sponge that’s already wet can’t soak up much more water, your hair, when saturated with fresh water, will take in less chlorine.

2. Apply a protective barrier: Natural oils or leave-in hair conditioner

Oils and conditioners create a thin shield on each strand, making it harder for chlorine in the water to reach your hair. Should you oil your hair before swimming? This is one of the best steps to lock in moisture and form a barrier.

  • Natural Oils vs. Silicone-Based Conditioners: Which is Better?
Product Type
Protection Level
Pros
Cons
Best For
Coconut oil
High
Deep penetration, natural, affordable
May be heavy for fine hair
Thick, curly, dry
Olive oil
Medium-High
Easily available, hydrates
Can look greasy, heavy
Thick/curly
Jojoba oil
Medium
Lightweight, less greasy
Slightly less protection than coconut
Fine/straight
Silicone leave-in
High
Smooth finish, easy to style
May cause buildup over time
All types
Cream conditioners
Medium
Moisturizes, detangles
May rinse out quickly in water
All types

3. Wear a swim cap

  A snug silicone swim hair mask is one of the best physical ways to protect your hair from chlorine.
  1. For long or thick hair: Tuck hair into a loose bun or braid before putting on the cap to prevent tangling.
  2. For curly or textured hair: Use some oil or leave-in conditioner first, then choose a large-size silicone cap that won’t pull or flatten your curls.
Swimmer’s Tip: Layering steps—wetting your hair, applying oil or conditioner, and wearing a swim cap—works best.

Pre-Swim Routine Builder: Printable Checklist Example


Immediate After-Swim Care

Quick aftercare is just as important as prepping. The goal: remove chlorine before it dries and damages your hair. Since chlorine quickly strips your hair’s protective oil barrier (see Section 1), it’s crucial to remove any residue right after your swim.

1. Rinse your hair thoroughly with clean water (as soon as possible)

Before every swim, saturate your hair with fresh water to reduce chlorine absorption. Think of it like a sponge—when it’s already wet, it can’t soak up much more. Similarly, fully wet hair is less likely to absorb chlorinated pool water. Dermatologists and swim coaches alike recommend this simple step as one of the most effective defenses against chemical damage.

2. Use a clarifying or chelating shampoo

These shampoos are designed to remove chlorine, not just surface dirt, and are especially useful for regular swimmers. They help prevent green-tinted hair, product buildup, and excessive dryness caused by pool chemicals.

However, because they are more intensive than regular shampoos, they should be used sparingly to avoid over-drying your hair and scalp.

Use clarifying shampoo up to 1–2 times per week, depending on how often you swim.

Chelating shampoos—the most powerful—should be used no more than once a week, unless recommended by a professional, as overuse can strip essential oils and cause brittleness.

For color-treated or sensitive hair, opt for a gentle, sulfate-free clarifier to reduce irritation and maintain color vibrancy.

Shampoo Type Removes Chlorine? Pros Cons When to Use
Regular shampoo × Gentle, everyday use Won’t remove chlorine fully After casual swim
Clarifying shampoo Removes chlorine/build-up Can be drying 1–2x/week for swimmers
Chelating shampoo √√ Removes minerals, metals Strongest (may be harsh) Occasional deep cleanse

3. Apply a hydrating conditioner or deep-conditioning mask This final step restores moisture after chlorine exposure.

  1. DIY: Make a mask with plain yogurt and honey for protein and hydration. While these DIY masks are great for weekly nourishment, they should complement a swimmer’s core routine (such as leave-in repair sprays or deep conditioners) for optimal protection and recovery.
  2. Store-bought: Select a deep conditioner rich in natural oils and proteins.
  3. Let your hair air dry, or use a microfiber towel.

Post-Swim Recovery for Frequent Swimmers

What should I do with my hair if I swim every day?
Daily or frequent swimming calls for weekly repair and attentive maintenance to reverse or prevent chlorine damage.
One user wrote, "After switching to a weekly deep-conditioning routine, my hair finally stopped breaking off at the ends!"
A peer-reviewed study found that long-term exposure to chlorinated water may contribute to oxidative stress and hair fiber degradation. Read full study on NIH

Signs of Chronic Chlorine Exposure:

  • Hair looks straw-like and feels crunchy
  • Color fade, green tint (especially in light hair)
  • More split ends and breakage than normal
  • Itchy, flaky scalp

Weekly Routine for Regular Swimmers:

  • Deep-conditioning mask or repair serum once per week
  • Use leave-in sprays that help repair and shield against chlorine
  • Trim your ends every 6-8 weeks to control breakage

Tailored Advice by Hair Type

Hair Type
What to Use
Avoid
Color-treated
Color-safe, extra-moisturizers
Harsh clarifiers, frequent use
Curly/Textured
Sulfate-free, thick oils
Strong clarifying shampoos
Fine/Thinning
Lightweight oils, protein treatments
Heavy oils/conditioners
Tip: Curly and textured hair needs extra moisture to keep curl pattern healthy after swimming.

How to Minimize Chlorine Exposure Beyond the Pool

Chlorine isn’t only in swimming pools—tap and natural waters may also contain chlorine due to water treatment.
According to the Environmental Working Group (EWG), U.S. tap water can contain chlorine and other disinfection byproducts that may affect sensitive users.
  • Use filtered water for final rinses: If your water system contains much chlorine, rinse your hair with filtered or distilled water.
  • Install a shower filter: These filters can remove chlorine and other chemicals from tap water, improving hair and skin health.
  • Consider a Reverse Osmosis (RO) filter: For your whole home’s drinking and washing water, an RO filter reduces total chlorine exposure.
Can drinking tap water affect your hair?
Regular chlorination of drinking water is essential for public health and is maintained at low, safe levels—typically 0.2–1.0 mg/L . According to the World Health Organization (WHO): “Chlorine is effective in ensuring the microbiological safety of drinking water when used properly.” See WHO official statement
The U.S. Centers for Disease Control and Prevention (CDC) adds: “Most public water systems add chlorine... to kill germs that may be present in the water.” View CDC on water disinfection
For most people, this level of chlorine causes no noticeable effects on hair or scalp. However, those with chemically treated, severely damaged, or highly sensitive skin may experience cumulative dryness or irritation over time—especially with daily exposure (e.g., frequent washing, long showers).

Expert Advice & Case Studies

Insights from Dermatologists and Pro Swimmers

"Immediate rinsing with clean water after swimming is the single simplest habit that helps prevent chlorine-related hair dryness." – Dermatologist, Skin & Hair Health Specialist
"Using a swim cap plus leave-in conditioner—especially for colored hair—has helped me prevent most damage. Chlorine builds up fast if you skip protective steps." – Competitive Swimmer

Real-Life Case Example

A triathlete shared on a swim forum: “Skipping the pre-swim rinse and cap gave me dry hair and a green tinge after just one week of daily sessions. Using coconut oil and a swim cap kept my hair healthy and color bright. It was a game-changer!”

Infographic: Myths vs. Facts About Hair and Chlorine

Myth
Fact
Everyone gets green hair from chlorine
Only light or damaged hair, often from copper in water
Swim caps alone prevent all chlorine contact
Even the best swim caps can let some water in—especially around the edges.
Chlorine in tap water is too mild to matter
Daily use can still dry hair over time
Oils harm hair or scalp
Natural oils protect, unless hair is very fine
Only pool water affects hair
Chlorine in tap or well water can also dry hair

Conclusion

Chlorine keeps water safe, but it doesn’t have to damage your hair. Through a combination of pre-swim rinsing, layering protective oils or conditioners, using swim caps, and focused aftercare, you can protect your hair from chlorine—no matter your hair type or how often you swim. Regular care helps you keep your hair looking strong, shiny, and healthy, even with frequent exposure to pool water or chlorinated tap water.
Share your experience: Have a tip that worked for you? Comment below.

FAQs

1. How can I protect my hair from chlorine damage?

Always wet your hair with clean water first, layer on oil or leave-in conditioner, and wear a swim cap. Rinse and clarify after swimming.

2. Does wetting your hair protect it from chlorine?

Yes. Pre-wetting your hair reduces how much chlorinated water your hair can absorb.

3. Should I oil my hair before swimming?

Certainly! This is particularly important if you swim regularly because natural oils, such as coconut or jojoba can create a shield.

4. Will swimming once a week damage my hair?

Swimming occasionally is generally okay. Just make sure to follow the recommended precautions and your hair should remain healthy.

5. What does chlorine damage look like?

Hair can seem dry and rough, may break easily or even take on a hue when exposed to light or subjected to bleaching treatments.

6. Does chlorine in water affect your hair?

Yes. Both pool and tap water containing chlorine can make hair dry and brittle with repeated exposure.

7. Can drinking tap water affect your hair?

Only mildly—main issues come from washing and rinsing hair. Using a filter may help if your scalp/hair is sensitive.

8. Can I swim without a swim cap and still protect my hair?

You can layer oil or conditioner as a barrier, but without a swim cap, your hair will still absorb some chlorine. For best results, combine all three.