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Revised 10/04/26
swim gear
Swim Cap Guide: How to Protect Your Hair While Swimming
Find the cap that suits the way you swim, put it on gently, and look after your hair and scalp in the water, wherever you swim.
Do mermaids swim in chlorine? Maybe when we’re not looking.
The right swim cap depends on how you swim, how much hair you have and how your scalp feels, whether you’re in a pool, the ocean or your neighborhood lake.
The best way to protect your hair, no matter where you’re swimming, is by wearing a swim cap. If painful, hair-pulling contraptions come to mind, think again. Modern swim caps are as cute as they are functional, designed to prevent breakage and damage, in styles from sleek silicone to retro petals.
So whether you’re losing hair, dealing with scalp sensitivity, or just want to protect your hair, here’s the rundown on protecting your hair while swimming.
Not sure which cap is right for you? Call us at 1-800-264-4287 and a person will talk the options through with you.
how to choose a swim cap
start with what you do in the water
What is a swim cap for? It keeps your hair contained and out of your face, and a silicone or rubber cap keeps much of the pool water, and the chlorine in it, off your hair (lycra lets water through). It also cuts drag in the water, and a thick rubber cap helps keep your head warm when the water’s cold.
Function comes first. A competitive swimmer needs something different from a recreational swimmer, and both need something different from a water-treader.
recreational swimming
Leisurely and occasional swimmers can get by with a recreational cap: cute, practical caps in silicone or rubber, made for everyone from puddle-jumpers to women who swim laps for light exercise or pure fun. Our favorites:
- Flower Swim Cap. An original retro design that has been featured in Vogue and other fashion magazines.
- Waffle Weave Swim Cap. A chin strap holds it on for added security.
- Turban Bathing and Swim Cap. Water-resistant vinyl lines the inside and cool polyester covers the outside. Best for poolside and beach days, and lots of ladies love it for water aerobics.
- Gathered Retro Swim Turban. Super cute, lined in water-resistant vinyl, and another water aerobics favorite.
Flower Swim Cap
An original retro design that has been featured in Vogue and other fashion magazines.
shop →Gathered Retro Swim Turban
Super cute, lined in water-resistant vinyl, and a water aerobics favorite.
shop →Waffle Weave Swim Cap
Textured rubber with a chin strap that holds it on for added security.
shop →We stock dozens of retro, rubber and silicone caps in our swim cap collection, good for swimming lessons, water aerobics and every other kind of recreational swimming.
showering or bathing
Keeping your hair covered in the shower or bath calls for something quick and easy. Some of our bathing and shower caps are versatile enough to wear in and around the pool or at the beach too, though we don’t recommend them for heavy-duty submersion.
- Shirred Shower Hat. The absolute classic, easy on and easy off for your bathing beauty routine.
- Shower and Swim Cap in One. A retro turban silhouette with a cinched front. It’s lined in water-resistant vinyl and a favorite for water aerobics.
competitive swimming
Competitive swimmers and serious lap swimmers usually look for a cap that reduces drag. Latex and molded silicone give the sleekest, most minimal fit in the water, and athletic brands like Speedo and TYR make caps with the competitive swimmer in mind.
will a swim cap keep my hair dry?
close, with the Hair Guard
It depends on the cap and the fit, but no swim cap on its own can promise dry hair. A completely watertight seal around a moving head is almost impossible. Lycra lets water straight through; with rubber and silicone, water gets in wherever the edge lifts away from your skin.
what a swim cap does for you
- A silicone or rubber cap keeps much of the pool water, and chlorine, off your hair.
- Stops your hair swishing through chlorinated water, which helps considerably.
- Keeps long hair out of your face and your goggles.
- Helps protect colored and blonde hair from fading and from the green tint copper leaves behind.
- Cuts drag in the water, and a thick rubber cap keeps your head warmer when the water’s cold.
- With our Hair Guard underneath, keeps your hair almost completely dry.
what a swim cap can’t promise
- Completely dry hair on its own. Water slips in at the edges.
- Bone-dry edges through a lap workout, even with the Hair Guard. Expect some water around the edges.
- Dry hair under lycra. It’s comfortable, but water passes right through.
- A good seal if it doesn’t fit or sits too high on your forehead.
- Forever. With regular swimming, expect to replace your cap every few months, and sooner if it tears, cracks or stops fitting snugly.
Enter: our Silicone Hair Guard! It’s a band you wear under your swim cap that sits right at your hairline and helps seal out water there, and it adds water protection over your ears too. It goes on the same way as a swim cap, with cupped hands, and our hair guard steps show you how. A swim cap over the Hair Guard makes a huge difference. For a dip in the pool or light swimming, your hair can stay dry, and plenty of our customers come out of the pool that way. Lap swimming is different (cue bubbles): with your head going under stroke after stroke, expect to see some water around the edges. It’s water, and a little will find its way in. How well you put the Hair Guard on, and whether any hair is poking out from under it, matters a lot. So do things no one controls, like the shape of your head, your hairline, and how much hair is under there.
Hair Guard
On its own, it covers your hairline and ears when you swim.
shop →Hair Guard under a swim cap
Goes under your cap to cover your hairline and ears. In our experience, the best way to keep hair dry.
shop →the best swim cap to keep hair dry
To keep your hair as dry as possible, we recommend a snug silicone swim cap, like our Sync Silicone Long Hair Swim Cap, worn over our Hair Guard. In our experience, it’s the best option there is. If your hair is long or thick, the extra room at the back holds your bun. Fit matters, and some water may still get in, especially during lap swimming.
how to get the closest seal
How dry you stay comes down mostly to how you put on your cap and Hair Guard, and on whether any hair is coming through at the edge. A better fit means fewer leaks.
- Start with dry hair. If you want your hair to stay dry, put the cap and Hair Guard on over dry hair, smoothed back flat.
- Wear it low. The front edge belongs on your forehead, a little below your hairline, and over your ears. A cap sitting high shifts and lets water in.
- Keep your hair flat and low. A big bun or a high ponytail can stretch the cap and lift the edge away from your skin, and that’s where water leaks in. A flat, low bun helps the edge sit closer to your skin.
- Tuck in every strand. This one matters most. Even a few hairs poking out from under the Hair Guard or the cap break the seal and let water in along them.
- Smooth it and push out the air. Smooth out wrinkles before you get in, then press out any trapped air bubble.
- Get the fit right. A cap that’s too loose leaks, and so does one so tight it pops up. Silicone gives a close fit and slides on easily.
- Know that every head is different. Head shape, your hairline, and how much hair you have all change how a cap sits and seals. Caps are shaped differently from one maker to the next, so if one never seems to seal on you, a different cap may fit your head better.
How to put on a hair guard has the full steps, with drawings.
And if your hair gets a little wet under a cap, it’s still far better protected than it would be without one. A cap stops your hair swishing through chlorinated water, which helps considerably: a little dampness at the edges does far less harm than hair soaking in chlorine, lap after lap. It also keeps long hair out of your face.
how to wear a swim cap with long hair
room for a bun, and our long hair pick
Long hair takes years to grow. We buy specially formulated shampoos, conditioners and treatments to keep it healthy, then jump into the pool without a second thought. Chlorine is hard on hair, damaging it down to a chemical level. A swim cap is one of the best things you can do for it.
our long hair pick: the Sync Silicone Long Hair Swim Cap
The Sync Silicone Long Hair Swim Cap is made for exactly this. It’s 100% silicone, so it slides on easily and lasts, with extra room at the back for a bun and extra grip around the hairline so it stays put. One size fits most, and it comes in a reusable zippered pouch for your swim bag.
Sync Silicone Long Hair Swim Cap
In black. Our long hair pick, with extra room at the back for a bun.
shop →Sync Silicone Long Hair Swim Cap
In white. Grip at the hairline so it stays put once it’s on.
shop →For the driest hair you can get, wear it over our Hair Guard.
three steps with your hair in a bun
Make a bun at the back.
Pull your hair into a ponytail at the back of your head and twist it into a loose bun. Keep it medium to low, but not so low that it slips out the bottom of the cap. That’s where a long hair cap has its extra room.
Start at your forehead.
With your hands cupped inside the cap, set the front edge on your forehead, a little below your hairline, and ease the cap back over your head and the bun.
Tuck in the loose ends.
Use your fingertips, nails turned away from the cap, to tuck any stray hair under the edge.
Long, thick or curly hair needs a cap with enough room for it, without extra material bunching at the top. For every step with drawings, see how to put on a swim cap.
another good option: waffle weave or bubble caps
Waffle weave swim caps are rubber with a textured surface. We love the look, and a few retro styles give you a vintage feel in the pool. They glide easily over long hair and give an excellent level of protection.
how to protect your hair while swimming
before, during and after the water
So you’ve got your swim cap and you’re ready to roll (or jump!) into the nearest body of water. Before you do, three habits that keep chlorine from doing its worst.
if your hair will get wet anyway, wet it with clean water first
If protecting your hair from chlorine matters more to you than keeping it dry, as it does in a lap workout, wetting it with clean water before you put on your cap is a useful step.1 If you start with dry hair because you hope to keep it dry, put your cap on over dry hair and lean on the cap and Hair Guard.
Wetting your hair to protect it from water sounds backward, so think of your hair as a sponge: it only absorbs so much. Soak it with clean water first and there’s less room left for chlorinated pool water. Dermatologists recommend wetting and conditioning hair before a swim, and some swimmers use a spray-in conditioner for an extra layer.2 Most pools ask for a rinse before you get in anyway, and the CDC recommends showering for a minute first.3 For when to start wet and when to start dry, see should your hair be wet or dry?
be gentle with your hair
Hair that starts in good condition stands up to chlorine better, so go easy on it the rest of the time.
- Limit color, perms and heated styling tools as much as you can.
- Squeeze, don’t rub, when you towel your hair dry.
- Use a wide-tooth comb on wet hair instead of a brush to remove tangles.
- Use a swimmer’s shampoo and a deep conditioner after you swim to put back the moisture chlorine takes out.2
rinse and wash after
Rinse your hair with fresh water as soon as you finish swimming, then wash and condition it.1 If you use a shampoo made for swimmers, follow its directions.2
how to care for dry hair after swimming
Chlorine-damaged hair is dry, duller in color and frizzy, and it often has the texture of straw. Luckily, there are a few things you can try.
- Clarify, now and then. A clarifying shampoo used occasionally helps remove build-up, but it can be drying, so it isn’t for every day.1
- Condition. Deep conditioning treatments are a must for putting moisture back. Many swimmers swear by coconut oil, and there’s some science behind it: in a lab study, coconut oil used before or after washing reduced protein loss from both undamaged and damaged hair.4
- Cut. Sometimes the only way to remove severe damage is to take a few inches off. The ends usually suffer most, and a good trim makes a real difference to how healthy and lustrous your hair looks.
- Prevent. Keep up gentle care and those three habits to protect new growth as it comes in.
swim cap materials
lycra, rubber, silicone and latex
The material decides how the cap feels going on, how much water it keeps out, and how kind it is to long hair.
| material | what it’s like | good for | keep in mind |
|---|---|---|---|
| lycra | Smooth, stretchy fabric that stays on by its stretch. | Sensitive scalps, no hair pulling, keeping hair covered and out of your face. | Water passes through, so hair gets wet and chlorine protection is lower. |
| rubber (thicker caps, including retro styles) | Thick, durable and long-lasting, with some insulation. | Long hair, chlorine protection, cold water. | With a latex allergy, check that it’s latex-free. If one pulls your hair, wear a silicone cap underneath. |
| silicone | Slick and smooth, so it slides on; thick and durable. | Long hair, chlorine protection, competition. | Costs more than latex and lasts longer. |
| latex (thin caps) | Thin and stretchy, with a snug fit and less drag. | An economical, close-fitting cap. | Not for a latex allergy; tears more easily; catches on long hair. |
lycra swim caps
Lycra is a smooth fabric that stays on your head because it stretches. It keeps hair contained and out of your face, and it cuts down on chlorinated water swishing through your hair. It suits a sensitive scalp, and anyone who dislikes the feeling of hair being pulled as a cap goes on or comes off.
Lycra is porous, though, so water passes through it and your hair won’t stay dry while you swim. Because it lets more water in than the other materials, it gives less protection from chlorine.
rubber swim caps
Rubber caps are thick, long-lasting and highly durable, with excellent protection against chlorine, so rubber is one of our top materials for women with long hair. Rubber also insulates, which makes it a good choice for swimming in cold water. Our waffle weave swim caps and our ever-popular petal swim caps are rubber, and so are many of our vintage caps.
silicone swim caps
Silicone swim caps are easy to put on: the material has a slick, smooth texture that slides onto the head. Like rubber, silicone is thick, durable and protective against chlorine, another good option for long hair.
Silicone caps cost more than latex and last longer. They are the most popular choice for competitive and Olympic swimmers.
latex swim caps
Latex is a popular, economical material. Like lycra it stretches, so it conforms to the shape of your head, and the snug fit reduces water resistance as you swim.
Some people are allergic to latex, so it doesn’t work for everyone. A latex allergy can cause anything from itchy skin and hives to a serious reaction, and repeated contact with latex gloves and medical products raises the risk of developing one.5 If latex gloves have ever bothered you, choose a cap confirmed to be latex-free, such as silicone or lycra, and check rubber caps before you buy, since rubber caps can be natural rubber latex too. For the same reason, latex may not be the best choice for a team where everyone must wear the same cap. Latex is thin, so it rips more easily than silicone, and it tends to wrinkle on top, which makes it slightly less streamlined than a silicone cap.
Latex is our least favorite material for long hair. It catches on the hair instead of gliding on, and most women with long hair find latex caps hard to work with.
putting your swim cap on
the short version
A cap forced on the wrong way can rip or tear. Work from the inside with both hands to reduce pulling as you ease the cap over your head.
Keep sharp things away from the cap. Fingernails, jewelry, hair pins and anything else with an edge are what tear a swim cap.
Gather long hair.
Pull it into a ponytail or bun at the back of your head.
Stretch with cupped hands.
Slide both hands deep inside the cap, fingers together and curved, nails away from the material, and gently stretch the opening wider.
Ease it on.
Set the front edge on your forehead, a little below your hairline, then ease the cap down and back over your head. Adjust from the inside, never by pinching the edge.
see every step, with drawings
Our full guide shows the right grip and the wrong one, how far a cap should come over your ears, putting on the Hair Guard, long hair, putting a cap on a child, and taking it off without pulling.
how to put on a swim cap →how to care for your swim cap
rinse, dry, store
With regular swimming, expect to replace a swim cap every few months; how long yours lasts depends on the material and how often you swim. Replace it sooner if it tears, cracks or no longer fits snugly. Proper care makes it last longer.
Rinse it after every swim.
Rinse the cap thoroughly in fresh tap water.
Dry it completely.
Pat it dry with a soft, dry cloth, inside and out.
Store it cool and dry.
Keep it somewhere cool and dry, out of direct sunlight and away from heat.
A pro tip for latex and rubber caps. Latex and rubber stick to themselves, and pulling a stuck cap apart can tear it. A light dusting of cornstarch baby powder inside the dry cap keeps it from sticking, absorbs any moisture left behind, makes it easier to put on next time, and helps it last longer. Silicone sticks much less and usually doesn’t need it unless it’s been put away damp, and lycra never does.
Our swim cap collection has dozens more. If you want the easiest one to slide on, start with a silicone cap like our Sync Silicone Long Hair Swim Cap.
the caps in this guide
swim cap and chlorine questions
open only the one you need
why does my hair still get wet under a swim cap?
Because it’s water, and a completely watertight seal around a moving head is almost impossible. Water gets in wherever the edge lifts: a cap sitting too high, a big bun stretching the cap, a strand of hair caught under the edge, or an air bubble. Head shape, your hairline and how much hair you have play a part too. A cap over our Hair Guard, put on low and smooth with no hair poking out, can keep your hair dry for a dip in the pool or light swimming. With lap swimming, expect some water around the edges. Either way, the cap keeps your hair from swishing through chlorinated water, and that’s still a big help.
silicone vs latex: which swim cap is better?
For most swimmers, silicone. It’s thicker and more durable, slides on more easily, is kinder to long hair, and lasts longer, which makes up for costing more. Latex is the economical choice: thin, snug and light, but it tears more easily, tends to wrinkle on top, catches on long hair, and isn’t an option if you’re allergic to latex.5
will a swim cap protect dyed, bleached or blonde hair?
It helps a lot. Chlorine can fade color, and the green tint swimmers dread comes from copper in the water settling on the hair. Light hair shows the green most, and hair that’s been bleached or damaged picks up copper most easily.6 A well-fitting silicone or rubber cap keeps much of the water, and the copper in it, off your hair. If you’re swimming laps and your hair will get wet anyway, wet and condition it before you swim, and rinse it as soon as you get out.2
will a swim cap pull my hair?
Sometimes. Put your cap on with your hands inside it and you should be able to avoid that uncomfortable tug. Silicone caps tend to be the best option for long-haired swimmers, because silicone slides over the head smoothly. If a rubber or retro cap pulls your hair, try wearing a silicone cap underneath it for an extra layer of protection.
does chlorine damage hair?
Yes. Chlorine disinfects pool water by killing germs, and we appreciate it for that.3 It can also dry out your skin and do significant damage to hair.
Chlorine causes chemical changes in hair.7 It strips away the hair’s natural oils and leaves it dull, brittle, porous and easy to damage. Without those oils the cuticle can crack, and the inner hair is left open to those dreaded split ends.
Sun adds to it. In a lab study, ultraviolet light made chlorine’s damage to hair color and protein worse, though the chlorine used was far stronger than a pool’s.8
why does chlorine turn hair green?
The green tint usually comes from copper in the water. Chlorine reacts with metals such as copper, and the copper settles on the hair. Chlorine on its own can also fade your hair’s natural color.
Hair soaked in chlorinated water with no copper in it doesn’t turn green.9 Light hair shows the green most, and hair already damaged by bleaching, perms, sun or chlorine picks up copper most easily.6 A well-fitting silicone or rubber cap keeps much of the water, and the copper in it, off your hair.
why we care about this
specialists in hair loss since 1995
In 1990 my grandmother Carol went through breast cancer treatment and could not find anything comfortable or attractive to wear. She was a hairstylist, and she promised herself that if she came through it she would fix that for the women who came after her. She and my mother started Headcovers on that idea in 1995.
Swim caps sit on our shelves for the same reason the hats do. We choose swim caps with the same attention to comfort as our everyday headwear, especially for women with fragile hair or a tender scalp. If you’re in cancer treatment, our guide to swimming during chemo covers what to ask your care team first. The petal caps are also just plain fun to wear.
Ready for the water?
Retro petals, sleek silicone and everything in between.
keep learning
how to put on a swim capStep by step, with the right and wrong grip.
retro swimwear and vintage swim capsPetal caps and vintage poolside style.
caring for hats and scarvesWashing, drying and storing soft headwear.
how to pack a hatGetting your hat to the beach in shape.
swimming during chemoWhat to ask your care team, and what to wear.
1 Cleveland Clinic. Protect your hair from chlorine the next time you go swimming.
2 American Academy of Dermatology. Must-try summer hair care.
3 Centers for Disease Control and Prevention. Preventing swimming-related illnesses.
4 Rele AS, Mohile RB. Effect of mineral oil, sunflower oil, and coconut oil on prevention of hair damage. Journal of Cosmetic Science, 2003.
5 Mayo Clinic. Latex allergy.
6 Mascaró JM Jr, et al. Green hair. Cutis, 1995.
7 Go Ask Alice!, Columbia University. Chlorine effects on hair.
8 Hair color damages caused by exposure to chlorinated water in the presence of ultraviolet radiation.
9 The Conversation. Why does my hair turn green from the swimming pool?
This guide is for informational purposes only and does not replace advice from your doctor. If you have health questions about swimming, please ask them.
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