EXPERT SWIMTOK HAIR HACKS THAT ACTUALLY WORK
If your TikTok FYPis filled with influencers on sea swims, their pool routines and glossy slick-back buns, you’re not imagining it “SwimTok” is officially on the risewith 3.2 million posts online and interest in #swim content surging by 88% between May 2023 and March 2026.
From sunrise dips to post-swim haircare routines, the trend leans heavily into that effortless, just-out-of-the-water glow. But behind the aesthetic lies a reality most swimmers quickly encounter – the repeated exposure to chlorine, salt water and UV rays that leaves locks feeling dry, brittle and prone to breakage.
So how do you actually protect your strands while embracing the SwimTok lifestyle? To get a complete, expert-backed picture, we spoke to Olympic triathlete Beth Potter and Anabel Kingsley, Consultant Trichologist and Brand President at Philip Kingsley on how to maintain your mane... and keep your locks looking luscious.
In This Article:
- Why Your Routine Needs To Work Harder
- What Chlorine, Salt Water and Sun Actually Do To Your Hair
- Your First Line Of Defence - The Pre-Swim Prep
- Smart Styling Habits
- The Non-Negotiable Step: Post-Swim Haircare
- Tailoring Your Routine To Your Hair Type
- Debunking Swim Hair Myths
WHY YOUR ROUTINE NEEDS TO WORK HARDER
For Beth Potter, swimming isn’t occasional—it’s a core part of her training. “We are in the pool 5x per week for 90 mins each time. During the summer months, we are in open water 2x per week and 3x in the pool.” she tells us.
So, even if you’re only swimming once or twice a week, that’s still repeated exposure to elements that actively strip moisture from both hair and skin. Over time, this can lead to rough texture, increased tangling, dullness and breakage.
Beth has experienced these effects firsthand, particularly when environmental factors stack up, “I spent some time in Australia on a training camp last year and I found my skin and hair were in really bad condition when I came home. Probably a mixture of the sun and the open water swimming in the ocean.”
The takeaway? It’s not just the water—it’s the combination of chlorine, salt and sun that creates the perfect storm for damage.
But what does this mean for you? If you’re swimming regularly, build a routine around hydration and repair, starting with a clarifying shampoo and deep conditioner to counteract daily exposure.
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WHAT CHLORINE, SALT WATER AND SUN ACTUALLY DO TO YOUR HAIR
So we know salt, water and UV impact our hair – but what exactly is the science behind the damage?
“Salt water can dehydrate your hair and scalp, leaving it feeling dry, brittle and frizzy. This is because saltwater draws out moisture from your hair and scalp.” explains Anabel Kingsley. As moisture is lost, hair becomes more porous meaning it struggles to retain hydration and becomes more vulnerable to breakage.
Chlorine on the other hand, brings a different set of issues: “Chlorine can also leave strands looking and feeling dry, contributing to tangles and extended exposure can sometimes leave colour-treated hair with a greenish tinge.” Anabel continues.
Then there’s UV damage: “UV rays act on the hair much like bleach. They oxidise hair pigment cells and can also degrade the protein structure of your lengths.” Ultimately, this weakens the internal bonds that keep hair strong, leading to brittleness, split ends and lack of shine.
Pro Tip: Incorporate a bond-building treatment and UV-protecting hair mist into your routine to defend and repair simultaneously.
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YOUR FIRST LINE OF DEFENCE – THE PRE-SWIM PREP
If you’re tempted by an early morning swim, what should you be doing to keep your strands protected?
“Applying a protective, water-resistant hair mask is a must,” says Anabel. “Wet hair with fresh water from the tap first. This helps to swell the hair so that there is less room for it to absorb salt and chlorinated water.”
She also recommends following up with a leave-in treatment or hair oil: “Oils are naturally water-repelling, so they help to lock water out. Plus, leave-in treatments and conditioners often contain some type of nourishing oil that is good for hair health too. For example, our Elasticizer Deep Conditioning Treatment contains olive oil and castor oil. The hair shaft has an outermost protective layer called the lipid layer—a protective, hydrophobic (water-repelling) barrier composed of fatty acids that protects the hair cuticle. Daily wear and tear from brushing, heat styling and colouring can erode this layer, making hair more susceptible to damage.”
Pro-Tip: Before your next swim, apply a water-resistant hair mask or oil to minimise chlorine and salt penetration.
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SMART STYLING HABITS
So, we’ve got the products we need down, what about protective styles and swim caps? Although swim caps are helpful, they're not foolproof: “Swim caps will protect the hair from salt or chlorinated water, but they can pull at the hair causing breakage.” explains Anabel. Always apply and remove gently to avoid unnecessary tension. Hairstyling matters too and Anabel explains that “putting hair into a low tension bun with soft scrunchie or up with a claw clip can help but I would always avoid tight styles.”
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THE NON-NEGOTIABLE STEP – POST-SWIM HAIRCARE
If pre-swim care is protective, post-swim care is restorative—and absolutely essential.
Beth always keeps her routine consistent: "I always wash it with a gentle shampoo and conditioner after every swim and sometimes again in the evening.”
Anabel reinforces this idea and explains that you should “Rinse hair with fresh water to get rid of chlorine and salt water. If you can carry with you a detangling spray, detangle your strands with a wide tooth comb and then reapply a treatment or mask like the Swimcap Water Resistant Mask.” She also highlights the importance of gentle handling: “Hair is most fragile when wet so you need to be gentle and try not to go beyond three days without washing.”
A complete post-swim routine should include:
- Immediate rinse
- Shampoo to cleanse the scalp
- Conditioner to restore moisture
- Gentle detangling
- Leave-in protection
TAILORING YOUR ROUTINE TO YOUR HAIR TYPE
Some hair types need extra care tells us Anabel, “coloured and bleached hair will be more susceptible to damage since the cuticle is already lifted enabling salt water and chlorine to more easily penetrate the hair shaft. Fine hair and curly or coiled hair have delicate structures which then create weak points in the hair shaft.” So, if your hair is already compromised, it’s more vulnerable to water-related damage.
This means doubling down on:
- Pre-swim protection
- Post-swim hydration
- Weekly strengthening treatments
DEBUNKING SWIM HAIR MYTHS
“I often have clients concerned that swimming regularly may contribute to hair loss.” tells us Anabel. “Swimming does not directly cause hair loss. Chlorine dries out hair, which can lead to breakage but it does not cause hair to fall out from the root. Another myth I’ve seen is that frequent shampooing strips your strands of natural oils, making dry hair worse. Please don’t shy away from washing your hair after swimming! Shampooing cleans your scalp and removes salt water and chlorine that will dry your hair out further. A conditioner will help to nourish and seal the cuticle so use both everything you wash your hair.”
And there you have it, from pre-swim protection and post-swim cleansing to weekly repair and remembering to be gentle when brushing, small habits build long-term healthy hair results – so you can enjoy your swim whether it’s off the Amalfi Coast or at your local lido.
Rina is Cult Beauty’s SEO Content Strategist and Beauty Expert and has always had a passion for beauty and skin care (rich moisturisers are her obsession). What started as a love for The Body Shop and their famed Born Lippy lip balms (in ‘Watermelon’ of course!), she is now more interested in finding products with proven effectiveness instead of broken promises. A loud and proud VIEVE fan, Rina owns nearly every item of the range and recommends the brand to anyone who will listen... When she’s not intently reading ingredient lists, you can find her either immersed in multiple true crime podcasts or a fantasy romance novel, with an *extra* hot cappuccino in hand.
