# How do you stop swimming goggles fogging and leaking? Canonical: https://zestasy.com/wiki/goggles-fogging/ Section: Zestasy Wiki > Movement · Updated: 2026-10-13 · Publisher: Zestasy *Zestasy Wiki: our reference answers. Checked for facts and sources; less curated than the magazine.* Leaks are usually about fit: choose goggles whose seals sit comfortably around your eye sockets, set the nosepiece to the right width, and keep the strap snug but not tight, angled at the back of your head. Fogging is usually about care: don't touch or wipe the inside of the lenses, rinse them in cold fresh water after swimming, let them dry naturally, and use an anti-fog spray when the original coating wears off. Few things spoil a swim faster than goggles that fill with water every length, or fog so thickly you navigate by memory and the vague blue blur of the lane rope. The good news is that both problems usually have boring, fixable causes. ## Leaking: it's almost always fit ### The suction test Before you buy, or before you blame your current pair, try this. Without putting the strap on, press the goggles gently into your eye sockets. Good-fitting goggles will stick for a second or two on their own. If they fall straight off, the shape of the seal doesn't suit your face, and no amount of strap tightening will fix it. Faces vary a lot. Some people need small, low-profile seals; others need larger, softer gaskets. If you can, try a few styles before you settle. ### The nosepiece Many goggles come with interchangeable nose bridges or an adjustable strap between the lenses. Too wide and the seals sit on the outside edges of your eye sockets; too narrow and they press on the bridge of your nose and lift at the sides. Adjust until each lens sits naturally centred over each eye. ### The strap The most common mistake is pulling the strap as tight as possible. That squashes the seals out of shape and often makes leaks worse, along with leaving you with dramatic rings around your eyes. - Tighten until the goggles feel secure, then stop. - Split straps should sit at the back of your head, one a little above the other, so they grip the curve of your skull. - Wear the strap over your swim cap, or under it if you want extra security for racing starts or tumble turns. ### Hair and the seals Stray hair under the seal is a classic leak. So is sunscreen or moisturiser on the skin around your eyes, which stops the seal gripping. Push hair back before putting goggles on, and keep creams off the area. ## Fogging: it's mostly about care Goggle fog is the same thing that happens to a bathroom mirror after a hot shower, just closer to your face. Many goggles come with an anti-fog coating on the inside of the lenses, and the main job is not to destroy it. ### Don't touch the inside This is the golden rule. Wiping the inside of the lens with your fingers, a towel or the corner of your T-shirt slowly rubs off the coating. Once it's gone, fogging gets steadily worse. If water gets in, rinse it out; don't wipe. ### Rinse and dry gently After every swim, rinse your goggles in cold fresh water to clear chlorine or salt. Let them air-dry out of direct sun. Keep them in a case, not loose at the bottom of a bag where the lenses get scratched. ### When the coating wears off Every pair loses its coating eventually. At that point: - **Anti-fog spray or drops** are made for the job. Apply as the label says, usually before swimming, and rinse lightly. - **The old swimmer's trick** of a little spit, smeared and rinsed, works surprisingly well as an emergency fix. - **A mild rinse** sometimes helps if you've just got grease on the lens; avoid harsh cleaners. If nothing works any more, it may simply be time for a new pair. ### Temperature tricks Many swimmers find that splashing your face and dunking the goggles in the pool before putting them on helps the lenses settle. ## Choosing the right type - **Pool training goggles** are a good all-rounder for lengths. - **Larger mask-style goggles** give a wider view and suit open water or anyone who finds small goggles uncomfortable. - **Tinted or mirrored lenses** help outdoors in bright sun. Clear or light lenses are better indoors or on grey days. Comfort beats looks. A pair you forget you're wearing is the right pair. If you swim outside too, our page on [wild swimming kit](https://zestasy.com/wiki/wild-swim-kit/) covers the rest of the bag. ## FAQ ### Why do my goggles leave marks around my eyes? Usually because the strap is too tight. Loosen it until the goggles just hold, and check the seals suit your face. The rings fade, but they are a sign you are squeezing too hard. ### Should I put my goggles on before or after my swim cap? Either works. Strap over the cap is easy to adjust; strap under the cap is harder to knock off. Pick whichever keeps them in place for you. Our guide on [whether you need a swim cap](https://zestasy.com/wiki/do-you-need-a-swim-cap/) has more. ### Can I wear contact lenses with goggles? Many people do, but check with your optician, who can also tell you about prescription goggles, an option worth knowing about. ### How long do goggles last? It depends on how often you swim and how you treat them. Rinsing, drying and storing them in a case keeps both the seals and the coating going much longer. ## Related - [How do you swim laps without getting bored?](https://zestasy.com/movement/lap-swimming-without-boredom/) - [Do you need a swim cap?](https://zestasy.com/wiki/do-you-need-a-swim-cap/) - [How do you get comfortable putting your face in the water?](https://zestasy.com/wiki/face-in-the-water/) - [How do you breathe properly when swimming front crawl?](https://zestasy.com/wiki/breathing-front-crawl/) - [What should you take on a wild swimming outing?](https://zestasy.com/wiki/wild-swim-kit/) - [All Movement answers in the Wiki](https://zestasy.com/wiki/#movement)