Best Swimming Gear for Perimenopause: What to Look For
Swimming is one of the gentlest and most effective exercises for perimenopause. Here is what to look for in gear that makes pool or open-water sessions comfortable and consistent.
Why Swimming Works Well in Perimenopause
Swimming ticks a lot of boxes for women in perimenopause. It is low-impact, which protects joints that may be more vulnerable as estrogen declines. It is aerobic, supporting cardiovascular health and mood. The cool water can provide temporary relief from hot flashes. And unlike high-intensity workouts that can spike cortisol, a steady swim often leaves women feeling genuinely restored. Having the right gear makes it far easier to turn swimming into a consistent habit rather than an occasional good intention.
Swimwear: Fit, Coverage, and Fabric
In perimenopause, body composition often changes, and many women find that what fitted well previously no longer feels comfortable or flattering. Look for swimwear with a higher neckline or adjustable straps for coverage and confidence. Chlorine-resistant fabrics hold their shape and colour far longer than standard stretch fabrics, which matters if you swim regularly. Wide-strap or racerback designs give better shoulder support during active swimming. Longer leg cuts or swim shorts paired with a top offer another option for women who prefer more coverage without sacrificing mobility.
Goggles, Caps, and Ear Protection
A well-fitting pair of goggles protects your eyes from chlorine, which can cause dryness and irritation that worsens alongside other perimenopause-related dryness symptoms. Silicone gaskets conform better to a range of face shapes than plastic ones. Swimming caps protect your hair from chlorine damage, a consideration worth taking seriously given that hair thinning affects many perimenopausal women. Neoprene or silicone swim caps are warmer for open-water swimming. Ear plugs can prevent swimmer's ear and are worth carrying if you are prone to ear infections.
Training Aids That Build Confidence and Technique
Pull buoys, kickboards, and hand paddles are commonly found at pools and help you focus on specific aspects of technique without worrying about the full stroke. Fins can make swimming more enjoyable for beginners by providing propulsion while you build strength. A water-resistant fitness tracker or watch lets you monitor heart rate and session duration without having to rely on counting laps. For open-water swimming, a tow float is a safety essential that makes you visible to other water users.
Skincare and Hair Care Around Swimming
Chlorine strips the skin's natural oils and can worsen the dryness that many women experience in perimenopause. Applying a thin layer of conditioner to dry hair before swimming creates a barrier against chlorine absorption. Rinsing immediately after your session and following up with a gentle body moisturiser limits skin dehydration. A fragrance-free, hormone-neutral moisturiser is a sensible choice given that fragrance can be an irritant during this hormonal transition.
Building a Kit That Works for You
You do not need expensive equipment to swim consistently. A well-fitting costume, a pair of comfortable goggles, and a cap are enough to get started. Add training aids and a tracker once you know swimming is becoming a regular part of your routine. Keeping your kit packed and ready by the door removes one barrier between the intention to swim and actually doing it. Logging your swims and how you feel afterwards in an app like PeriPlan can reveal just how reliably exercise improves your mood and energy over time.
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