The Science of Sweat and How To Stay Cool During Workouts

As it gets warmer, we’re gearing ourselves up for some sweaty workouts! Sweating is an essential and natural process needed to keep your body healthy. Think sweating is gross? Today, we’re going to change your mind. Read on to learn why we love sweating and how to keep cool during your workouts. 

Why We Sweat

Sweating or perspiring is your body's natural way of staying cool. Sweat is made by tiny sweat glands in your skin. When your body temperature rises due to factors such as physical activity, hot weather, or fever, the nervous system signals the sweat glands to release sweat onto your skin's surface. As the sweat evaporates (dries), it takes away extra heat and cools your body. This cooling effect keeps your body at the right temperature, helping your muscles work better, and reducing the risk of heat-related issues such as heat exhaustion or heat stroke. In addition, sweating is one of your body’s natural detoxification processes. It opens up your pores and helps remove toxins and impurities that your body doesn't need. This can help improve skin, reduce inflammation and improve overall health. Sweat also helps to keep the skin moisturized and plays a role in your body’s immune defence system. Not so bad after all right?

Optimizing Your Sweat Session

While sweating is important, it’s important to make sure that you are staying cool during workouts. This will help with your overall performance and make workouts more enjoyable. Keep reading to find out how.

Hydrate

Staying properly hydrated during workouts prevents dehydration and helps optimize performance. Here are some guidelines you can follow:

Pre-workout:

• Drink water throughout the day before your workout to ensure you start adequately hydrated.
• Aim to consume about 500-600 ml of water 2-3 hours before exercising.

During your workout:

• Take small sips of water throughout your workout instead of consuming large amounts at once to prevent stomach discomfort.
• Hydrate based on intensity and duration. The more intense and longer your workout, the more fluids you'll need. For shorter workouts, water may be sufficient. For longer or more intense sessions, consider a sports drink with electrolytes to replenish lost minerals.
• Listen to your body's signals. Thirst is a good indicator that your body needs fluids.  If you feel thirsty, drink.

Post-workout:

• Drink water to replace fluids lost during the workout. The amount depends on factors such as sweat rate, temperature, and workout duration.
• If you did an intense or long workout, consider consuming a beverage or snack that contains electrolytes. 

Optimize cooling

After a sweaty workout, it’s important to cool your body down to help with recovery. Try some of these suggestions for your next workout: 

• Take a cold shower or bath. This will rapidly lower overall body temperature and provide immediate relief from post-exercise heat.  
• Use cooling towels around your neck or on your forehead during workouts. These towels can help lower your body temperature and provide a cooling sensation.
• Work out in well-ventilated areas or use fans to improve air circulation. This can help evaporate sweat and keep you cooler.

Sweat-proof gear

There's nothing more uncomfortable than feeling sticky and damp during an intense workout. Wearing the appropriate workout attire can improve both your comfort and performance during sweaty workouts. Here are some outfit tips to keep in mind: 

• Choose moisture-wicking clothing made of breathable fabrics like polyester or moisture-wicking blends. These materials help to draw sweat away from your skin, allowing it to evaporate more easily.
• Wear sweatbands on your wrists or head to help absorb sweat and prevent it from running down your face.
• Consider wearing light-coloured and loose-fitting clothes to improve ventilation and reflect sunlight. 
• Wear a good pair of moisture-wicking socks and well-ventilated shoes to keep your feet cool and dry.

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Choose the right time

If you are doing outdoor workouts, schedule them during cooler parts of the day, such as early morning or late evening. Choosing these times will reduce the risk of overheating and excessive perspiration. This is a smart way of making your workout more enjoyable and improving your performance. 

Sweating keeps your body healthy. Don’t fight it, welcome it! Each drplet is a testament of the hard work that you put into becoming a healthier and better version of yourself. Celebrate the sweat as an important part of your journey to becoming a stronger, fitter, and tougher version of yourself!

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