How to Keep Goggles from Fogging Up: Proven Swimmer Tips
/If you swim long enough, one thing becomes crystal clear (or should I say, frustratingly foggy): goggles fog up. And for competitive swimmers, that moment of blurred vision during a turn or sprint can throw everything off. I’ve coached swimmers from age-group racers to elite adults, and whether you're battling fog in training or racing, the solution is never just "deal with it."
In this guide, I’ll break down exactly how to keep goggles from fogging up based on what I’ve seen work - both on deck and in the pool. This isn’t fluff or theory. These are proven, swimmer-tested methods you can rely on.
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Why Do Goggles Fog Up?
Before we jump into solutions, it helps to understand the problem. Fog forms because of a temperature difference: your warm body heats the air inside the goggles, which then condenses when it meets the cooler lens surface. That moisture turns into tiny water droplets - aka fog.
Most modern swim goggles come with an anti-fog coating, but even the best coatings degrade with time, chlorine exposure, and wear. If you’re wondering why your goggles fog up more now than they did six months ago, that’s likely why.
And here's a bonus insight I often share with my swimmers: wiping the inside of the lenses - especially with a towel - scratches off that coating faster than anything else.
Need a fresh start? I recommend anti-fog goggles from FINIS - they’re built for performance and come with a reliable coating
How to Prevent Goggles from Fogging: My Go-To Methods
There are a lot of myths out there. Let’s focus on what works.
1. Use a Mild Baby Shampoo Rinse (My Top Pick)
This has been my go-to for years. Before practice or a meet, place a tiny drop of no-tears baby shampoo on your finger. Rub it around it on the inside of your lens, let it dry. What’s left is a thin, invisible film that keeps condensation from forming.
I like this method because it’s reliable, cost-effective, and swimmer-safe. I’ve even seen Olympic-level athletes use it. Just make sure you do not get the inside of your goggles wet again. If it rinses away, its no longer effective.
2. Try Commercial Anti-Fog Sprays
If you prefer something ready-made, commercial anti-fog sprays can work - just be aware that not all are created equal. Look for swimmer-approved brands, especially those that are safe for silicone and polycarbonate lenses.
Pro tip: always test on an old pair first. Some formulas can leave residue or reduce visibility if not rinsed properly.
3. Saliva: The Old-School Emergency Trick
It might sound gross, but if you're caught off-guard at a race with foggy goggles, spit works. It creates a temporary barrier on the lens and can keep you clear for a heat or two.
I don’t recommend this as a daily fix, but it’s worth knowing in a pinch. Just spit inside the lenses, rub with a clean finger, and rinse with pool water.
4. Pre-Wet Your Face and Goggles
Here’s one I teach beginners and masters alike: splash your face and goggles with cool pool water before you put them on. That equalizes the temperature and reduces the shock that causes condensation.
It’s not a complete solution, but it adds an extra layer of defense, especially in outdoor or chilly pools.
Long-Term Habits to Keep Goggles Fog-Free
Quick fixes are great, but building habits that preserve your goggles is even better.
Don’t Touch the Inside of the Lens
This is a tough one for many swimmers, but it makes all the difference. The anti-fog layer is delicate. Rubbing it - even just to clean off water - wears it down fast. If your goggles fog mid-practice, try dunking them briefly in water rather than wiping them.
Rinse Goggles After Every Swim
After practice, rinse your goggles in clean, cool water to remove chlorine and body oils. Then let them air dry. Avoid leaving them in your wet gear bag, where heat and moisture speed up breakdown.
I tell my swimmers to treat their goggles like race gear - because that’s exactly what they are.
Rotate Your Goggles
Top swimmers I’ve coached often have multiple pairs: one for practice, one for racing, one for backup. Rotating gear reduces wear and tear, and ensures you’ve always got a clear pair ready.
When It’s Time to Replace Your Goggles
Sometimes the best anti-fog tip is: get a new pair. If you’ve tried all of the above and your goggles still fog in the first 100 meters, the coating is likely gone, or the seal is too loose to keep out moisture.
Look for models labeled "anti-fog swimming goggles" or "fog-proof goggles" - but remember, no anti-fog lasts forever. That’s why smart swimmers combine a solid goggle with one of the defogging methods above.
Here are a few solid picks I often recommend:
- The Magic5 Custom Goggles – Anti-fog goggles with additional anti-fog spray. Enjoy 20% OFF with code DALY20
- Speedo Biofuse Unisex Goggles – Comfortable fit with strong anti-fog protection
- Watertight Orbit Anti-Fog Goggles – Great seal and clear vision even during long sessions
A fresh pair of goggles might be the quickest fix—especially if your current ones are fogging and leaking.
Trusted Goggles & Gear Tips
Go low profile for racing, but not at the cost of comfort.
Silicone straps and soft seals last longer and reduce pressure marks.
Tinted lenses can help outdoors, but may show fog more clearly indoors.
And one more thing: the best goggles are the ones you forget you’re wearing. If you’re fiddling with fog, they’re not doing their job.
One Goggle That’s Changing the Game: Magic5
If you’re looking for a goggle that actually fits your face - and doesn’t fog up in the first 100, The Magic5 is worth a serious look. These are custom-fit goggles made using a 3D scan of your face. I’ve coached athletes who’ve switched and immediately noticed better seal, better visibility, and yes—less fogging.
The custom fit means fewer leaks, better suction, and more consistent anti-fog performance. They’re not cheap, but if you’re training or racing consistently, they’re an investment that pays off in comfort and clarity.
Want to hear a coach’s take on the gear that actually makes a difference?
Training Smarter with Swim Gear – Dan Daly x TheMagic5
Final Takeaway: Keep Your Vision Sharp
Swimmers train hard to fine-tune every detail of performance - don’t let foggy goggles be the thing that holds you back. Whether you’re in the middle of a threshold set or standing behind the blocks, clear vision matters.
I’ve seen swimmers drop time just from feeling more confident and dialed-in after solving their fog problem. Take a few minutes to build the habit, pick the method that works for you, and stay focused on what really matters: the swim.
You’ve put in the laps. Make sure you can see every one of them.