Phoenix Pools: Chlorine Lies Stealing Senior Hydration?

By Franklin Everett Shaw

November 9, 2025

It’s not just about swimming; it’s about thriving. Many seniors in Phoenix find solace and exercise in the city’s numerous swimming pools. But what if this healthy activity was inadvertently contributing to dehydration, a serious concern for older adults, especially in the desert heat? The link might be chlorine, and understanding this connection is crucial for staying safe and hydrated.

Chlorine, while essential for pool sanitation, can have dehydrating effects. It’s a harsh chemical that strips the skin of its natural oils, leading to increased water loss. This effect is amplified in Phoenix, where the already arid climate pulls moisture from the body at an accelerated rate. For seniors, who often have a reduced sense of thirst and a lower overall body water percentage, this can quickly lead to dehydration.

So, what can be done? The answer lies in proactive hydration strategies, smart pool choices, and a deeper understanding of how chlorine affects the body.

Pre-Swim Hydration: Priming the Pump

Don’t wait until you’re thirsty to drink. Thirst is a late indicator of dehydration. Instead, proactively hydrate before you even step foot in the pool.

The Water Loading Strategy: Aim to drink 16-20 ounces of water in the hour leading up to your swim. This pre-loads your system, giving you a buffer against water loss.
Electrolyte Boost: Consider adding an electrolyte tablet or powder to your pre-swim water. These supplements contain essential minerals like sodium, potassium, and magnesium, which are lost through sweat and help regulate fluid balance. Look for low-sugar options to avoid unnecessary calorie intake. Nuun tablets, readily available at most drugstores in Phoenix, are a good choice.
Avoid Diuretics: Steer clear of caffeinated beverages and alcohol before swimming. These substances have a diuretic effect, meaning they increase urine production and can exacerbate dehydration. That morning coffee at Dutch Bros? Maybe skip it before your swim.

During-Swim Hydration: Maintaining the Balance

Even while swimming, you’re losing fluids through sweat, especially in the Phoenix heat. Keep a water bottle poolside and take regular sips.

Small, Frequent Sips: Instead of gulping down large amounts of water, take small, frequent sips throughout your swim. This allows your body to absorb the water more efficiently.
Hydration Reminders: Set a timer on your phone to remind you to drink water every 15-20 minutes. It’s easy to get caught up in your workout and forget to hydrate.
Consider a Hydration Pack: For longer swims, a hydration pack (like a CamelBak) can be a convenient way to stay hydrated without having to stop and reach for a water bottle.

Post-Swim Hydration: Replenishing Lost Fluids

The rehydration process doesn’t end when you leave the pool. It’s crucial to replenish the fluids and electrolytes lost during your swim.

The 150% Rule: Aim to drink 150% of the fluids you lost during your swim. A good way to estimate this is to weigh yourself before and after your swim. For every pound lost, drink 24 ounces of water.
Electrolyte Replenishment: Replenish electrolytes with a sports drink, electrolyte tablet, or even a homemade electrolyte solution (water, a pinch of salt, and a squeeze of lemon). Watch out for high-sugar sports drinks; opt for low-sugar or sugar-free alternatives.
Salty Snacks: Consuming salty snacks, like pretzels or salted nuts, can help your body retain water. This is especially important in the dry Phoenix climate.
Monitor Urine Color: Pay attention to the color of your urine. Pale yellow indicates good hydration, while dark yellow suggests dehydration.

Choosing the Right Pool: Minimizing Chlorine Exposure

Not all pools are created equal. Some pools use alternative sanitation methods that result in lower chlorine levels.

Saltwater Pools: While technically still using chlorine, saltwater pools generate chlorine through electrolysis, resulting in lower and more stable chlorine levels. Many YMCA locations in Phoenix have saltwater pools.
UV Sanitation: Some pools use ultraviolet (UV) light to kill bacteria, reducing the need for chlorine. Inquire with local pool facilities about their sanitation methods.
Ozone Sanitation: Ozone is another alternative sanitation method that can reduce chlorine usage.
Indoor vs. Outdoor: Indoor pools may have better ventilation, reducing the concentration of chlorine fumes. However, outdoor pools offer the benefit of fresh air. Consider the trade-offs based on your individual sensitivity to chlorine.

Understanding Chlorine’s Impact: The Science Behind the Dehydration

Chlorine doesn’t just dry out your skin; it can also affect your respiratory system.

Skin Barrier Disruption: Chlorine strips the skin of its natural oils, disrupting the skin barrier and leading to increased water loss through the skin.
Respiratory Irritation: Chlorine fumes can irritate the respiratory system, leading to increased mucus production and fluid loss. This is especially problematic for individuals with asthma or other respiratory conditions.
Increased Sweat Rate: The discomfort caused by chlorine can lead to increased sweat rate, further contributing to dehydration.

Common Mistakes and Pitfalls:

Ignoring Early Warning Signs: Don’t ignore early warning signs of dehydration, such as headache, dizziness, fatigue, and muscle cramps.
Relying on Thirst Alone: As mentioned earlier, thirst is a poor indicator of hydration, especially in seniors.
Overdoing It: Don’t push yourself too hard, especially when swimming in the heat. Take breaks and hydrate regularly.
Not Adjusting for Medications: Certain medications can increase the risk of dehydration. Talk to your doctor about how your medications might affect your hydration needs.
Assuming All Pools Are the Same: As discussed above, different pools use different sanitation methods, resulting in varying chlorine levels.

Real-World Application: A Case Study

Consider the case of Maria, a 70-year-old resident of Sun City, Arizona. Maria loves to swim at the local community pool for exercise. However, she often experienced headaches and fatigue after her swims. After learning about the potential link between chlorine and dehydration, Maria implemented the strategies outlined above. She started hydrating proactively before, during, and after her swims, and she switched to a saltwater pool. As a result, her headaches and fatigue disappeared, and she was able to enjoy her swims without any negative side effects.

Actionable Steps for Phoenix Seniors:

Consult Your Doctor: Talk to your doctor about your hydration needs, especially if you have any underlying health conditions or are taking medications.
Track Your Hydration: Keep a hydration log to monitor your fluid intake and urine color.
Experiment with Electrolyte Supplements: Find an electrolyte supplement that works for you and incorporate it into your hydration routine.
Research Local Pools: Investigate the sanitation methods used at different pools in your area and choose pools with lower chlorine levels.
Listen to Your Body: Pay attention to your body’s signals and adjust your hydration strategy accordingly.

Swimming in Phoenix can be a fantastic way for seniors to stay active and healthy. By understanding the potential link between chlorine exposure and dehydration, and by implementing proactive hydration strategies, seniors can enjoy the benefits of swimming without compromising their health. Remember, staying hydrated is not just about drinking water; it’s about understanding your body’s needs and taking steps to maintain a healthy fluid balance, especially in the challenging Arizona climate.