Understanding and Preventing Headaches After Swimming

Understanding and Preventing Severe Headaches After Swimming

Swimming is often touted as an excellent low-impact exercise. However, some people experience severe headaches after swimming laps in the pool or taking a dip in the lake. While not incredibly common, what causes these post-swim headaches and how can you prevent them?

What Causes Headaches After Swimming?

There are several theories as to what triggers headaches after swimming:

• Temperature Change - Jumping into cold water and then quickly getting out and drying off causes a rapid change in body temperature. This sudden temperature fluctuation can provoke headaches in some people.
• Exertion - The physical exertion of swimming laps can bring on a headache, especially in people prone to exertional headaches with strenuous activity.
• Chemicals - The chlorine and other chemicals used in pool water can irritate the nose, sinuses, and throat in some swimmers and cause headache pain.
• Dehydration - Being in the water can lead to dehydration, which is a common headache trigger. Many people forget to hydrate properly while swimming.
• Tension - The neck and shoulder tension that can occur from swimming certain strokes may trigger a tension headache after getting out of the water.

Risk Factors for Post-Swim Headaches

Certain factors can increase your risk of developing a headache after swimming:

• History of migraine headaches - Migraine sufferers may be more prone to headaches triggered by exertion, dehydration, or temperature changes from swimming.
• Sinus problems - Swimming can aggravate sinus trouble spots and cause sinus headache pain after getting out of the water.
• Sensitivity to chemicals - People with chemical sensitivities can be more likely to get headaches from chlorine or other pool chemicals.
• Older age - Exertional headaches are more common in adults over age 50, especially after intense aerobic activity like swimming laps.
• Tension headaches - People prone to tension headaches may experience them after tensing neck and shoulder muscles from certain swim strokes.

Preventing Headaches After Swimming

While not always avoidable, the following tips can help lower your chances of getting a headache after swimming:

• Stay well-hydrated - Drink plenty of water before, during, and after swimming.
• Limit intensity - Don't overexert yourself swimming lap after lap. Take breaks.
• Warm-up and cool down - Ease into and out of your swim with light aerobic activity to prevent rapid temperature changes.
• Avoid irritants - Rinse off soon after swimming to remove any lingering chlorine or lake bacteria.
• Use protection - Wear nose clips and goggles to limit irritation to nasal passages.
• Stretch - Stretch your neck and shoulders before and after swimming.

Treating Post-Swim Headaches

If you do develop an aching head after time in the pool, try these at-home remedies for relief:

• Over-the-counter painkillers like ibuprofen or acetaminophen
• Cold compress on the forehead, neck, or temples
• Stay hydrated and avoid alcohol, which can worsen headaches
• Gentle neck stretches and massage to ease tension
• Rest in a cool, dark room
• Essential oils like peppermint and lavender

Headache Types after Swimming

The most common headache types that can occur after swimming include:

Tension Headaches

Tension headaches are characterized by a pressing or tightening pain, often around the forehead, back of head, and neck. They are commonly triggered by muscle tension or strain, which can occur from certain swimming strokes and techniques that tense the neck and shoulder muscles. The cold temperature of the water can also cause muscles to constrict and tighten.

Sinus Headaches

Sinus headaches cause facial and head pain accompanied by stuffy or runny nose and sinus pressure. Irritation from chemicals like chlorine in pool water can provoke sinus trouble spots and lead to sinus headache pain after swimming.

Exertional Headaches

Moderate to intense exertion from exercise can sometimes trigger headaches, even in people without a history of headaches. The physical effort of swimming laps or doing high-intensity intervals can very rarely provoke an exertional headache after getting out of the pool.

Migraine Headaches

While not as common, swimming can also bring on migraines in those prone to them. Migraines may be triggered by dehydration from time in the water as well as the cold temperature of the pool. Bright outdoor light reflecting off the water may also set off migraines in some cases.

When to See a Doctor

Recurring headaches after swimming may be bothersome but are not usually a major concern. However, it's a good idea to consult your doctor or a headache specialist if:

• Headaches persist even after preventing exertion, dehydration, and temperature changes
• Headaches worsen in severity or frequency after swimming
• Headaches are accompanied by other neurological symptoms like dizziness, vision changes, or confusion
• OTC medications provide no relief for your headaches
• Swimming is the only physical activity that seems to trigger your headaches

Seeking medical advice can help rule out any underlying conditions that may be causing headache pain after swimming. Your doctor can also suggest prescription preventative medication if needed.

Medical Causes of Post-Swim Headaches

In rare cases, recurring headaches specifically triggered by swimming may be a sign of underlying medical conditions requiring treatment, such as:

• High blood pressure - also called hypertension, which can be exacerbated by exertion while swimming.
• Carbon monoxide exposure - from gas-powered pools and hot tubs.
• Leakage of cerebrospinal fluid - can cause low-pressure headaches worsened by physical activity.
• Brain aneurysm - bulges in blood vessels that may leak or rupture with increased blood pressure from exercise.

Again, these secondary causes are very uncommon, but it's wise to discuss persistent swim-induced headaches with your physician.

Preventing Swimming Headaches in Children

Children and teens spending time in pools, lakes, and oceans can also occasionally develop headaches afterwards. Preventing headaches in kids involves some extra considerations.

Causes of Headaches in Children

The same factors that can cause headaches in adults apply to kids, namely:

• Dehydration from time in the water
• Chemical irritation from chlorine
• Overexertion from play or swimming laps
• Sinus irritation from water exposure
• Temperature fluctuations
• Tension from tensing facial and shoulder muscles

However, children are also prone to ice cream headaches from eating cold treats too fast after swimming. Hunger and low blood sugar from extended physical activity can also trigger headaches in kids.

Preventing Kids' Post-Swim Headaches

You can help prevent swimming headaches in children by:

• Ensuring regular hydration and snacks
• Limiting time in and around chlorine pools
• Rinsing off after getting out of lakes to prevent sinus irritation
• Having kids wear goggles and nose plugs

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.