How to Put on a Swim Cap

A swim cap is a key piece of gear for swimmers. Swim caps can reduce drag in the water, help stop chlorine from damaging your hair and keep loose hair out of your face — and the pool. While it seems simple, getting this small, silicone cap on your head can be a pain if you’re not used to it.

You’ll want the swim cap to be secure before you hop in the water to ensure you have a great swim workout. Check out these tried-and-true tips from Nike for how to put on a swim cap.

When you purchase a new swim cap, it’ll typically have a crease through the middle of the cap from the packaging. When you properly put on a swim cap, that crease should sit at the center of the top of your head, straight through the middle from front to back. (Imagine that line going in the same direction as a shark fin on top of your head.)

If you put on the cap so the crease sits horizontally on your head (meaning the crease goes from ear to ear), it’ll create more drag in the water. Since one of the benefits of a swim cap is to reduce resistance when you’re swimming, be sure to align the cap correctly when putting it on.

Make sure the cap is also pulled down to the middle of the forehead, rather than sitting on the hairline. This will help ensure the cap stays on as you dive into the pool and swim.

If you have long hair, tie it into a ponytail. If your hair is long enough that it sticks out from underneath the cap, even after it’s in a ponytail, tie it firmly into a tight bun and make sure it’s sitting high on your head (instead of right above your neckline).

After securing a bun or ponytail, get your hair slightly wet. It’s easier for the material of the cap to slide on when your hair is wet. If it’s dry, the cap may painfully tug or pull on strands of hair.

Tip: Sprinkling baby powder in your swim cap can help keep it from pulling on your hair when you take it off (and make it smoother to put on, too).

Now that your hair is secured and prepped, give the cap a good stretch without damaging the cap or digging your nails into the material. Then, grab the cap and hold it with both hands.

Bend over slightly and place the inside of the front of the cap over your forehead. Then, pull the cap over your head until the back of the cap snugly sits over the bottom of your hairline. It may take a few tries to get it right, but once you do, make sure your hair is completely tucked in and the cap is tightly sealed. Your ears should be covered about halfway with the swim cap.

Tip: While competitive swimmers may put on goggles before their swim cap to further reduce drag and keep the goggles secure underneath the cap, goggles can also be worn over the swim cap. Choose whichever way is more comfortable for you.

Words by Claire Tak