Swimming is a popular activity, but it can sometimes lead to an uncomfortable aftermath of nausea, headache, fatigue, or sinus irritation. This post-swim malaise ranges from mild inconvenience caused by chemical exposure to a more serious illness from waterborne pathogens. Understanding the source of the discomfort is the first step toward finding relief and preventing future occurrences. The goal is to address immediate symptoms while implementing proactive measures to ensure your next swim is a pleasant experience.
Identifying the Mechanisms Behind Post-Swim Sickness
Post-swim sickness generally arises from two distinct mechanisms: chemical irritation or the presence of germs in the water. Chemical irritation frequently involves the respiratory system and eyes, stemming from disinfectant byproducts. When chlorine reacts with organic matter like sweat and urine, it forms chloramines, which cause the strong “pool smell.” These chloramines lead to eye redness, coughing, and sinus inflammation. This localized reaction, sometimes called swimmer’s sinusitis, can cause post-swim headaches and congestion.
Gastrointestinal symptoms like nausea, vomiting, or diarrhea are usually a sign of a Recreational Water Illness (RWI), caused by swallowing contaminated water. These pathogens include bacteria, viruses, and parasites like Cryptosporidium, which is highly resistant to chlorine. Less common are pressure-related issues, such as barosinusitis, which occurs when changes in water pressure prevent the sinuses from equalizing, causing pain and facial pressure.
Immediate Steps for Symptom Relief
If you experience mild post-swim nausea or stomach discomfort, focus on rest and rehydration. Sipping clear fluids, such as water or an electrolyte solution, helps replenish lost fluids and settle the stomach. Eating bland foods like crackers or toast can also help ease digestive distress until the symptoms pass. If vomiting is persistent, or if you develop a fever or are unable to keep fluids down, seek medical attention to prevent dehydration.
For upper respiratory symptoms like nasal congestion or sinus pressure, a saline nasal rinse is effective. Using a neti pot or saline spray flushes out residual chloramines and other irritants from the nasal passages. This reduces inflammation that can lead to sinus headaches and allows irritated mucous membranes to begin healing. Over-the-counter pain relievers, such as acetaminophen or ibuprofen, can also be used to manage localized pain and headaches.
To address ear discomfort or the feeling of trapped water, which can lead to Swimmer’s Ear, dry the ear canal immediately. Tilt your head to the side and gently pull your earlobe in different directions to help the water drain out. A mixture of equal parts white vinegar and rubbing alcohol can be used as a preventative drying drop, as the alcohol promotes evaporation and the vinegar’s acidity inhibits bacterial growth. This home remedy should only be used if you do not have a perforated eardrum or ear tubes.
Preventing Future Post-Swim Illness
Long-term prevention begins with establishing good hygiene habits, starting with a pre-swim rinse. Showering thoroughly before entering the water removes organic matter like sweat, cosmetics, and body oils that react with chlorine to form irritants. This simple step helps reduce the concentration of chloramines, creating a healthier environment for all swimmers. A second, immediate shower after leaving the water removes any irritants or pathogens from your skin, hair, and nasal passages.
Protecting the entry points for water and germs is an effective preventative measure. Wearing a nose clip prevents water from entering the nasal cavity and sinuses, eliminating the primary cause of chemical irritation and preventing the risk of waterborne amoebas. Similarly, using well-fitted earplugs keeps water out of the outer ear canal, which prevents the moisture buildup that allows bacteria to thrive and cause Swimmer’s Ear.
Be aware of the water quality in your chosen swimming location. Avoid swimming in natural bodies of water that appear murky or have not been recently tested, especially after heavy rain, which can wash contaminants into the water. If swimming in a pool, check that the water is clear and that the facility maintains proper disinfectant and pH levels, as this significantly reduces the risk of contracting a Recreational Water Illness.