3 Ways to Stop Swim Goggles from Leaking, According to a Triathlete

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Learn how to stop your swim goggles from leaking with a few triathlete-approved tips.
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One of the last things you want in the middle of a bike ride is a flat tire. In the last leg of a run, you don't want your shoes to come untied. And during your swimming workouts, you certainly don't want your swim goggles to leak.


Sensitive eyes or not, swimming with water sloshing around your goggles is absolutely no fun. Luckily, the solution to your problem is probably pretty simple. Read on to learn the top three tips to prevent leaking goggles during the middle of a swim — straight from a triathlete.

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1. Adjust the Straps

It may seem a little obvious, but the main cause of leakage is often loose straps. So if your goggles are too big or too loose, you're going to get some water leaking in, says Kyle Axman, FRC, a Functional Range Conditioning-certified triathlete and founding trainer at Swerve Fitness.

"Make sure your straps are nice and tight. Adjust the nosepiece and strap so that it fits your head perfectly with no gaps," he says. "Before I start my workout, I wet my goggles, then I press the goggles into my face to create suction."

Most goggles tighten by pulling the rubber straps on the right and left side. But if you're having some trouble, read the product info on your specific pair to learn how to fit your swim goggles. Then, if your goggles still don't fit, they may have lost elasticity, Axman says. In that case, buying a fresh pair is the way to go.


Adjustable Goggles to Try

2. Use Some Saliva

Yep, you read that right — spit. Let's break this method down: When your goggles fog up, you have to take them off to wipe off the lens. But in doing so, you lose suction, making it harder to prevent water from leaking.

For older goggles, anti-fog sprays are worth a try. But these sprays and treatments can be damaging to newer lenses and ruin your goggles completely, Axman says. Instead, he recommends giving your goggles a lick to prevent leaking and fogging.


"Anti-fog spray won't help with leaking, and if your goggles are on the newer side, refrain from using anti-fog, as it may ruin them," he says. "For older goggles, anti-fog spray works, but I find the saliva method is way more effective. So save a few bucks, lick your goggles and swim fog-free!

Anti-Fog Sprays for Older Goggles

3. Invest in Higher-End Goggles

For those who compete in triathlons or other races or simply enjoy more intense swimming workouts, investing in higher-end goggles can help prevent leaking. After all, there's only so much wear and tear a pair of casual goggles can withstand.


Personally, Axman loves THEMAGIC5's custom goggles and uses them for his open-water swims. This company creates a totally customized pair of goggles by scanning your face with the front-facing camera on your phone.

But, more generally, higher-end goggles are more comfortable and have a watertight, leak-proof seal to prevent any unwanted droplets in your eyes. Plus, many also have UV protection and an anti-fog coating for extra safety.

Competition-Level Goggles to Try