Why Do Swimmers Wear Swim Caps? And the Best Types to Choose
/Ever wonder why nearly every swimmer - whether at a casual swim meet or the Olympic stage - wears a swim cap? It’s not just tradition. Swim caps offer real performance, protection, and comfort benefits. In this guide, I’ll show you why swim caps matter, how to choose the best one, and how to actually put it on the right way - with videos and visuals to help you learn fast.
Why Do Swimmers Wear Swim Caps?
1. They Help You Swim Faster
Swim caps reduce water resistance. When your hair is tucked away, your head glides more smoothly through the water. Whether you're sprinting 50 yards or swimming long open water distances, less drag = more speed.
2. They Help Protect Your Hair
A common question I hear is: “Does a swim cap keep your hair dry?”
Not entirely - but it helps. Swim caps minimize chlorine exposure and protect against that dry, brittle feel regular swimmers know too well.
3. They Keep Hair Out of Your Face
This one’s a lifesaver for swimmers with long or layered hair. A properly fitted swimming head cap keeps hair out of your goggles, mouth, and stroke.
4. They Increase Visibility for Safety
In open water, brightly colored swim caps make it easier for lifeguards, boats, and coaches to spot you. That’s why I recommend bold colors for outdoor swims.
5. They Help Retain Body Heat
Cold pool or open water? A swim cap adds insulation and helps prevent heat loss from your head - especially silicone or neoprene swim caps.
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Types of Swim Caps (And Which Is Best for You)
Different caps are made for different goals. Here’s a breakdown by swim cap material and type:
Silicone Swim Caps
Smooth, soft, and great for longer hair
More durable than latex
Excellent for racing and training
Latex Swim Caps
Lightweight and tight-fitting
Best for short workouts or warm pools
Can cause allergies and tear more easily
Latex vs Silicone Swim Cap:
Latex is thinner and cheaper, but silicone is gentler, especially for longer hair.
Pro Tip: Pros wear two caps, latex first to hold their hair and goggles in place, silicone over for better streamline.
Fabric (Lycra/Polyester) Swim Caps
Stretchy, soft, and easy to wear
Comfortable, but not waterproof
More drag than silicone or latex
Rubber/Neoprene Swim Caps
Ideal for cold water
Thicker and heavier
Keeps your head warm during long swims outdoors
Swim Cap Sizes: How to Choose the Right Fit
Most swimmers don’t realize this, but swim caps come in more than one size - and choosing the right one makes a big difference in both comfort and performance.
While many caps are “one size fits most,” some brands now offer multiple sizes, especially for kids, long-haired swimmers, or those who prefer a tighter or looser fit.
| Size | Best For |
|---|---|
| Youth/Junior | Children under 12 or swimmers with small heads |
| Standard/Adult | Teens and adults (most swimmers fit this) |
| Long Hair | Swimmers with thick or long hair who need extra space |
| Large/X-Large | Adults with larger heads or who prefer more room |
Tips on Getting the Right Fit:
If your swim cap keeps slipping off, it may be too big - or your hair may be too slick (avoid using conditioner before your swim).
A cap should be snug but not painful. If it rides up or creates deep pressure marks, it may be too small.
Long hair? Consider a silicone “long hair” swim cap for more stretch without the squeeze.
Ears in or out? Ears out or slightly exposed during training for better hearing and to stay cooler. Over the ears for better streamline or heat retention when racing, or cooler water.
Curious about fit? See the next section for how to properly put on a swim cap, including common mistakes and video tutorials.
How to Put On a Swimming Cap (The Right Way)
Struggling to get your cap on cleanly? You’re not alone. Let me show you how to do it the right way - with photos that explain each technique.
❌ The Wrong Way - Stretching the cap awkwardly from the back or fighting it dry will lead to hair-pulling and slipping. This method is frustrating and ineffective.
✅ The Right Way - Front to Back: Place the front of the cap on your forehead and pull it back over your head. This gives you better control and a smoother fit.
✅ The Right Way - over the top: Stretch the cap wide with both hands, then pull it down evenly over your crown. It’s quick, clean, and reduces air pockets under the cap.
How to Put On a Swim Cap (Step-by-Step)
What If My Swim Cap Keeps Slipping?
Here’s what to check:
Make sure your hair isn’t soaking wet or full of conditioner
Try a latex cap for better grip
Tuck in loose hair completely
Place your goggles over the cap for practice and open water for easy access to adjustments. Under your cap for better streamline when racing.
Still wondering how should a swim cap fit?
It should feel snug - tight enough to stay on, but not so tight it causes a headache.
Bonus Tip: The Cap Dive Trick
Want to see a fun, fast way to get your cap on in one move? This one’s especially fun to try with a teammate or coach.
Final Recap: What’s the Best Swimming Cap for You?
| If You Need… | Go With… | Recommended Cap |
|---|---|---|
| Speed & durability | Silicone | 👉 Shop Now on Amazon |
| All-day comfort | Fabric (Lycra/Polyester) | 👉 View Comfort Pick |
| Cold protection | Neoprene | 👉 Stay Warm – See on Amazon |
| Lightweight option | Latex | 👉 Try This Budget-Friendly Cap |
Coach Dan Daly, CSCS
Founder of Train Daly
I’ve helped hundreds of swimmers - from beginners to national qualifiers - find the right gear and technique for their goals.