Everything you need to know about sweating during workouts and exercise

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Everything you need to know about sweating during workouts and exercise

You know that sensation of sweat dripping on your body when you’re doing a run, dance class, or strength training? Some believe that sweat is a sign of a good workout. Others might wonder if it’s a signal of fat burning, or if you could sweat too much. Degree explains what’s really going on.

Why you sweat so much when you work out

Sweat is your internal cooling system, so it makes sense that it would show up when you’re exercising. This is when your body heats up, so it kicks into action to help regulate your temperature.

Some people are surprised to know that those who are fitter tend to sweat more, not less. This is because your body gets better at cooling itself as your fitness levels increase. Sweating starts earlier and more heavily during workouts. You see this with top athletes too. They tend to sweat more and more quickly than people who are less active.

Why sweating during a workout is good for you

Sweating is a good indicator that your body is doing what it’s meant to do. It’s regulating your body during times when you’re challenging your cardiovascular system and building endurance.

One common myth worth clearing up is that sweating is not linked to fat burning. Sweat loss is temporary water loss, not fat. Your efforts in cardio, HIIT, and strength work classes may lead to fat burn over time, but the sweat itself is just your body keeping cool. Beyond that cooling benefit, there are a few upsides to exercise worth knowing about:

• You’re supporting your heart health and building cardiovascular endurance.
• Your body releases endorphins, which can boost your mood and reduce stress.
• An increase in blood flow gives your skin that post-gym glow.

What determines how much you sweat?

You know that feeling: you’re drenched after spin class, but the person next to you barely looks flushed. Matt Annecharico, a R&D scientist at Unilever, explains why that happens: "The amount of sweat that an individual produces varies from person to person. This can be due to a number of factors like the environmental temperature, physical effort, emotional stress, and their fitness level."

Genetics also plays a role, and some people are simply built to sweat more than others. Age can influence it too, as your sweat glands become less active over time.

What does it mean if you're not sweating during a workout?

Not sweating during exercise is something you want to take note of. The most common reason is dehydration, because without enough fluids, your body isn’t able to regulate its temperature through sweating.

There are also other factors like cool weather, a low-intensity workout, or your age. So don’t let sweat be the only indication of a good workout. Pay attention to your heart rate, how much stronger you feel, and how much further you can push yourself with each session.

Make sure you’re drinking enough water before, during, and after your workout.

Does sweating a lot mean something is wrong?

Heavy sweating is usually a normal response to exercising. But there is a distinction between heavy sweating and having a medical condition. As Annecharico explains, “Hyperhidrosis is a medical condition that affects roughly 5% of the U.S. population, who suffer from very excessive sweat on hands, feet, and underarms. Other folks may consider themselves ‘heavy sweaters’ who do not have a medical condition but are very aware of their sweating and look for extra protection from products like antiperspirants.”

If you sweat excessively when you’re not exercising, or you notice that you’re dizzy and tired, make sure to speak to a healthcare professional.

How can I manage sweating during exercise?

If your confidence is taking a knock during exercise because you feel like your sweat is excessive, try a few practical tips:

Choose an antiperspirant to reduce sweat at the source. "The most effective way to apply an antiperspirant is in the evening, before bed,” explains Annecharico. “This allows ample time for the antiperspirant gel plug to form in the sweat duct, as there is less movement and sweating during sleep."

Choose your workout gear well. "Clothing doesn't just absorb sweat, it directly determines how much your body sweats," adds Annecharico. “Breathable fabrics and natural fibers allow for more evaporation." Go for lightweight, moisture-wicking fabrics for exercise.

Time your workouts to cooler times of the day. Early mornings or evenings can help your body regulate its temperature.

Take time to cool down after your workout session. Let your heart rate reduce gradually so that you can return to your resting state.

Stay hydrated by drinking enough water before, during, and after exercise. If you’re doing intense sessions, electrolyte drinks can help replace minerals lost through sweat.

Sweating during a workout is a sign that your body is working optimally to cool you down. You might end your workout soaked or lightly flushed, but what matters most is that you’re gaining benefits from moving your body regularly.

This story was produced by Degree and reviewed and distributed by Stacker.