What It Means if You’re Sweating More Than Anyone Else in Your Workout Class
You might be tempted to question: Am I out of shape? Did I just work out harder than anyone else? Why do I sweat so much when I work out?
The truth is, we all perspire at somewhat different rates. If you’re sweating more than anyone else around you, there could be a few different reasons why.
- Tom Holland, CSCS, CISSN, exercise physiologist and author of The Micro-Workout Plan
First things first: Why do we sweat?
Before we dive in, let's get into the science of sweating. Sweat is made up of water, salt, and potassium, according to Piedmont Healthcare. Humans sweat to regulate our internal body temperature when it begins to rise. That's because the body wants to maintain its temp within a certain range to protect the cells and tissues from damage, and to keep enzymes functioning properly so they can carry out the various chemical reactions and biological operations in the body.
“Sweating is how our bodies release heat in order to maintain homeostasis and our internal temperature,” says Tom Holland, CSCS, CISSN, an exercise physiologist and author of numerous books, including The Micro-Workout Plan.
But it’s actually not the sweating itself that cools us down—it’s the evaporation of the sweat that releases the heat, he clarifies.
Holland says that this sweat mechanism makes the human body is extremely efficient in cooling itself, compared to many other animals. For example, dogs are unable to sweat; instead, they cool down through panting, which is a much less efficient process.
“Our ability to regulate our body temperature through sweating is one of the reasons anthropologists believe we were indeed ‘born to run,’” Holland says.
The 2 different types of sweat
- Body sweat: This is the type of sweat we mentioned above, released by our sweat glands, according to Piedmont Healthcare.
- Stress sweat: This types of sweat is produced by our apocrine glands, which are “found near dense pockets of hair follicles under the arms, around the groin and on the scalp,” per Piedmont Healthcare. This type of sweat is milkier (made from fatty acids and proteins) and may have an odor.
Why do I sweat so much more than others when I work out?
Okay, so why do I sweat so much when I work out? Holland says there are three common causes as to why someone might sweat during exercise more than those around them, despite being in the same environment and doing the same workout: being larger, being older, or being fitter.
“Higher sweat rates are found in people with larger bodies (more heat is generated and more surface area needs to be cooled down), older people due to an age-related decrease in heat tolerance, and, counterintuitively, fitter people,” he says. “The fitter you are, the sooner and more you sweat as the body attempts to cool itself down as quickly as possible.”
What can it mean if you’re sweating more than you used to, even though you’re doing the same workout you always have? According to Holland, it could be indicative of a few things.
“One, you have increased your fitness level and your body has made this positive adaptation. Two, you might be ‘under the weather’ with a low-level sickness like a flu or cold. Three, your hormones might be a factor, especially women experiencing menopause,” he says.
Holland says excessive sweating (aka hyperhidrosis) on its is generally nothing to worry about, and can often mean your hard work is paying off. (BTW, if you need deodorant recs for sweaty armpits or a skincare routine for a sweaty face, we got you covered.)
However, if you’re suddenly sweating a lot more than you used to, or much more than the average 0.8 to 1.4 liters per hour, he suggests checking in with your healthcare provider.
What if I barely sweat during my workout?
What if you're the total opposite of your fitness bestie who constantly asks, “Why do I sweat so much when I work out?”
If heavy workout perspiration can be indicative of being fit, if you’re not sweating much, does that mean you’re not fit or not getting a good workout?
According to Holland, just because you aren’t sweating during exercise doesn’t mean you aren’t working hard or getting in a great workout.
“Heart rate and perceived exertion are the two important metrics that you should pay attention to during exercise,” he says. “If you are working out in a cool environment with low humidity, there is less heat stress on the body and you will sweat less as a result.”
Whether you sweat a lot or just a little, the important thing is to replace the fluid lost. Holland says a good rule of thumb is to follow the “a pint a pound” guideline.
“If you weighed yourself before and after a sweaty workout and lost two pounds (that’s fluid, not body fat), you would want to rehydrate with two pints of fluid,” Holland says.
The bottom line when it comes to exercise-induced sweating: Stay hydrated, enjoy your workouts, and don’t worry if your shirt is wetter than anyone else’s. That’s your badge of fitness!
FAQ
1. How do I stop sweating so much when I work out?
Here are a few tips to manage excessive sweating during exercise, according to the Mayo Clinic:
- Use prescription-strength products like antiperspirants, creams, and wipes
- Wear breathable, moisture-wicking clothing
- Carry a towel with you to wipe yourself off
2. Does sweating while exercising burn fat?
No, the primary reason you sweat is to regulate your body temperature—not to burn fat. In order to burn fat, you must expend more energy than you're using, according to MIT Technology Review. After about 30 to 60 minutes of aerobic exercise, your body starts to burn fat. Eating in a calorie deficit also causes your body to turn to its fat reserves for energy.
3. Does sweat mean I got a good workout?
No, sweating a lot isn't an indication of the quality of your exercise sesh. Signs of a successful workout include feeling good (and maybe hitting a PR), muscle fatigue, feeling energized from it, being hungry after it, and getting a good night's sleep, according to Utah Home Fitness.
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