How to Fix Foggy Goggles

Foggy goggles are one of the most common (and most frustrating) issues swimmers face — especially in open water and triathlon races. Luckily, you can prevent and fix fogging with a few simple steps.

Why goggles fog up

Fog happens when warm air (your face) meets a cool surface (the lenses). Moisture condenses, creating that cloudy layer that ruins visibility.

Common causes include:

• Wearing dry goggles on a warm face

• Damaged or worn-out anti-fog coating

• Sweat, sunscreen, or saltwater residue

• Touching or wiping the inside of the lens

Quick fixes (before a session or race)

1. Rinse with fresh water

Rinsing removes salt, dirt, or sweat that encourages fogging.

• Use cool, clean water

• Do not rub the inside of the lens

2. Use your goggles’ built-in anti-fog coating

Most goggles come with a factory anti-fog layer.

• Activate it by lightly dipping goggles in the water for 5–10 seconds.

• Avoid wiping the inside — it destroys the coating.

3. Anti-fog spray or drops

If the coating is worn or weak:

• Apply 1–2 drops.

• Let sit for 20–30 seconds.

• Rinse lightly and allow to air dry.

This is the most reliable fix for training and race day.

4. A drop of baby shampoo (DIY method)

This is a popular triathlete hack.

• Add 1 small drop inside each lens.

• Spread gently with your fingertip.

• Rinse lightly until clear.
  Provides a temporary anti-fog layer for 1–2 sessions.

5. Use your saliva (in a pinch)

Old-school but effective.

• Spit, swirl, rinse.
  Not ideal, but works if you forgot your spray on race morning.

Long-term prevention

1. Keep goggles clean

Rinse after every swim, especially saltwater.
Let them air dry completely before storing.

2. Never touch the inside of the lens

Oils from your fingers + friction = anti-fog destroyed.

3. Store in a protective case

Keeps them from getting scratched, which can trigger fogging.

4. Replace goggles every 3–6 months

Tri goggles take a beating.
If the anti-fog layer is completely gone, it’s often easier to replace the pair.

When to replace your goggles

You should consider a new set when:

• Lenses stay foggy even after anti-fog treatment

• There are visible scratches on the inside

• The seal around your eyes starts to leak

• The straps are stretched or brittle

Summary

Foggy goggles are preventable. With good care, anti-fog spray, and proper cleaning, you’ll keep clear vision in both training and racing. For the best results, avoid touching the lenses and rinse them after every session.