Tucson Pools: Chlorine Crashing Summer CoQ10?

By Franklin Everett Shaw

September 26, 2025

The desert sun beats down, and the shimmering turquoise of Tucson’s public pools beckons. But before you dive headfirst into that refreshing water, consider this: your summer swim might be silently sapping your energy. We’re not talking about the exertion of swimming laps; we’re talking about chlorine, and its potential impact on your CoQ10 levels.

Chlorine, while essential for keeping our pools safe, isn’t exactly a health elixir. It’s a powerful oxidant, and while it’s busy killing bacteria, it can also interact with our bodies in ways we might not fully appreciate. Specifically, there’s a growing body of evidence suggesting that chlorine exposure can deplete Coenzyme Q10 (CoQ10), a vital nutrient for energy production and antioxidant defense. This is especially concerning for active individuals who frequent Tucson’s pools during the scorching summer months.

CoQ10 is a naturally occurring compound found in every cell of your body. It plays a crucial role in the electron transport chain within the mitochondria, the powerhouses of our cells. This process generates ATP, the primary energy currency of the body. CoQ10 also acts as a potent antioxidant, protecting cells from damage caused by free radicals.

Now, let’s connect the dots. Chlorine exposure, particularly through repeated swimming in chlorinated pools, can increase oxidative stress in the body. This increased oxidative stress can, in turn, deplete CoQ10 levels as the body uses more of it to combat the free radicals generated by chlorine exposure. Lower CoQ10 levels can lead to fatigue, muscle soreness, and reduced exercise performance – symptoms that many Tucson residents might dismiss as simply being “out of shape” or “overdoing it” in the summer heat.

But is there concrete evidence linking recreational chlorine exposure to CoQ10 depletion? While large-scale human studies are limited, several smaller studies and animal models suggest a connection. For example, research has shown that exposure to chlorine can increase lipid peroxidation, a marker of oxidative stress, and that CoQ10 supplementation can help mitigate this effect. Furthermore, certain medical conditions treated with chlorine-based disinfectants have been linked to lower CoQ10 levels.

So, what can a Tucson resident who loves to swim do to protect their CoQ10 levels and maintain their energy? Here’s a practical guide:

1. Minimize Chlorine Absorption:

Shower Before and After Swimming: Showering before entering the pool helps remove lotions, sweat, and other substances that react with chlorine, creating harmful byproducts. Showering after swimming washes away residual chlorine from your skin and hair.
Use a Swim Cap and Goggles: These create a barrier between your skin and hair and the chlorinated water, reducing absorption.
Limit Your Time in the Pool: The longer you’re exposed, the more chlorine you’ll absorb. Consider shorter, more frequent swims instead of long, extended sessions.
Swim in Well-Ventilated Pools: Indoor pools with poor ventilation can concentrate chlorine gas, increasing inhalation exposure. Opt for outdoor pools whenever possible.

2. Dietary Adjustments:

Focus on CoQ10-Rich Foods: While dietary CoQ10 intake is generally low, incorporating foods like organ meats (liver, heart), fatty fish (salmon, tuna), and whole grains can help.
Increase Antioxidant Intake: Consume plenty of fruits and vegetables rich in antioxidants like vitamins C and E, which can help combat oxidative stress caused by chlorine exposure. Think of colorful produce like berries, spinach, and bell peppers.

3. CoQ10 Supplementation:

This is where things get specific. If you’re a regular swimmer in Tucson’s public pools, especially during the summer, CoQ10 supplementation might be beneficial.

Dosage: A typical starting dose is 100-200mg per day. However, individual needs may vary depending on factors like age, activity level, and overall health. Consult with a healthcare professional or registered dietitian to determine the appropriate dosage for you.
Form: Ubiquinol is the reduced form of CoQ10 and is generally considered more bioavailable, meaning it’s absorbed more efficiently by the body. Look for ubiquinol supplements over ubiquinone.
Timing: Take CoQ10 with a meal containing healthy fats, as it’s a fat-soluble nutrient and absorption is enhanced when taken with fat.
Local Tucson Sources: Check out reputable health food stores like Natural Grocers (multiple locations in Tucson) or supplement shops like Complete Nutrition on Speedway. Ensure the products are third-party tested for purity and potency.

Challenges and Pitfalls:

Misinformation: The supplement industry is rife with misleading claims. Be wary of products that promise unrealistic results or contain unnecessary additives.
Individual Variability: CoQ10 absorption and utilization can vary significantly from person to person. What works for one person might not work for another.
Interactions: CoQ10 can interact with certain medications, such as blood thinners. Always inform your doctor about any supplements you’re taking.
Ignoring Other Factors: Fatigue and muscle soreness can have many causes, not just CoQ10 deficiency. Don’t rely solely on CoQ10 supplementation without addressing other potential contributing factors like dehydration, poor sleep, or inadequate nutrition.

Real-World Scenario:

Imagine Sarah, a 45-year-old Tucson resident who swims laps at the Udall Park pool three times a week during the summer. She’s been feeling increasingly fatigued and experiencing muscle soreness after her workouts, despite maintaining a consistent training schedule. She initially attributed it to the heat, but after reading about the potential link between chlorine exposure and CoQ10 depletion, she decided to take action.

Sarah started showering before and after swimming, wearing a swim cap and goggles, and incorporating more salmon and spinach into her diet. She also consulted with a registered dietitian who recommended a 150mg daily dose of ubiquinol. After a few weeks, Sarah noticed a significant improvement in her energy levels and a reduction in muscle soreness. She was able to swim longer and harder without feeling as drained.

Actionable Insights:

Don’t dismiss unexplained fatigue or muscle soreness, especially if you’re a regular swimmer. Consider the potential role of chlorine exposure and CoQ10 depletion.
Prioritize minimizing chlorine absorption through simple strategies like showering and using protective gear.
Consider CoQ10 supplementation, but do so intelligently and under the guidance of a healthcare professional.
Focus on a holistic approach that includes dietary adjustments, adequate hydration, and proper rest.

Swimming in Tucson’s pools can be a fantastic way to stay active and beat the heat. By understanding the potential impact of chlorine on your CoQ10 levels and taking proactive steps to mitigate any deficiencies, you can enjoy your summer swims without sacrificing your energy and well-being. Don’t let chlorine steal your summer fun; take control of your health and dive in with confidence.