While a common notion is that sweating during a workout is directly proportional to the effectiveness of the exercise, it is not as simple as that. Any form of physical activity will make a person sweat. But whether it indicates a ‘good’ workout depends on many other factors too.
The act of sweating is controlled by our sympathetic nervous system, which also regulates the body’s ‘fight or flight’ response. When we exercise, our body releases adrenaline and other stress hormones, which can increase the heart rate, blood pressure and breathing rate.
Why do we sweat?
“When we are sweating during a workout, it is a sign that your body is trying to regulate its internal temperature,” says Naman Sharma, sports nutritionist and fitness expert at Fitelo, Chandigarh, India. “Sweating helps the body cool down. It happens when the drops of sweat on the skin evaporate regulating the temperature. It also causes fatigue.”
The rate of sweating is governed not just by the type of exercise, but also by other factors like, the intensity and duration, ambient temperature and humidity. It is also affected by individual differences in genetics, body composition and fitness levels.
“Sweating is not an indicator of an effective workout,” says ‘Coach’ Krrish, a health coach and fitness expert from Bengaluru. “Due to differences in factors such as genetics, climate and training styles, sweating isn’t the best measure of how good your workout is.”
Sharma adds, “Sweating should not be used as the sole indicator of a good workout or calorie burn. To maximise the rate of calories burnt and fat loss, focus on a balanced exercise routine that includes a mix of cardiovascular and strength training along with a healthy diet and lifestyle habits.”
Rate of sweat and type of exercise
High-intensity exercises such as sprinting or interval training can cause more sweating than low-intensity activities like walking. This is because high-intensity exercise generates more heat and requires more energy, which can increase the body’s core temperature.
Exercises that involve large muscle groups, such as running or cycling, can also cause more sweating than exercises that target smaller muscle groups, like bicep curls. Again, the reason is that large muscle groups generate more heat and require more oxygen and energy, which can increase metabolic rate.
“Individual differences in fitness levels and body composition can also affect sweating,” says Sharma. “People who are physically fit may sweat efficiently and earlier in their workout, while people with more body fat may take longer to start sweating due to the insulating properties of the adipose tissue.”
How to minimise sweating during workout
Since sweating tires one out and excessive heat, especially in summers, tends to bring down the efficiency of the body, one may want to minimise it. Sharma lists out a few things to prevent excessive sweating.
- Choose low-intensity exercises: Low-intensity exercises like walking, stretching, or gentle yoga may not cause as much sweating as the high-intensity ones.
- Exercise in a cool environment: Exercising in a cool and well-ventilated room or outdoors during cooler periods of the day can help control the rate of sweating.
- Stay hydrated: Drinking plenty of water before, during and after exercise can help regulate body temperature and reduce sweating.
- Wear breathable and moisture-wicking clothes: Wearing loose and lightweight clothing made of breathable and moisture-wicking fabric can help keep you cool and dry during workout.
Sweating is a normal and healthy response to exercise. It can help regulate your body temperature and prevent overheating. If you are concerned about excessive sweating or have a medical condition that affects sweating, talk to a doctor.
Takeaways
- Sweating is a natural and healthy response to exercise, but it should not be used as the sole indicator of a good workout.
- Due to factors such as genetics, weather and training styles, sweating isn’t the best way to measure an effective workout.
- Sweating is a complex physiological response that is influenced by multiple factors, including the type of exercise, individual differences and environmental conditions. If one is concerned about excessive sweating during exercise, there are various things that can be done to minimise it.
