Why Do I Sweat So Much When I Workout?

Sweating is your body's way of maintaining its internal temperature. You may sweat so much when you work out since your muscles contract, which produces heat. Your body stimulates sweat glands to release sweat and cool off.

Some people sweat more than others, especially during and after a workout. Read on to learn why you might be sweating at the gym so much and how to manage it.

Why You Sweat

Sweating, or perspiration, helps your body cool off and regulate its internal temperature. Your body secretes sweat, a liquid that contains salt, from sweat glands. You might sweat more than usual when your body is too hot, which usually happens during and after exercise or while standing in hot weather. Some people sweat when they are angry, embarrassed, or nervous.

Other causes of sweating include:

• Alcohol
• Alcohol and medication withdrawal
• Caffeine
• Cancer
• Certain medications (e.g. morphine, thyroid hormone)
• Fever and infection
• Low blood sugar
• Menopause 
• Spicy foods

Types of Sweat

Some people may experience all types of sweat, while others may only ever notice one or two. Different types of sweat include:

• Body sweat: This sweat, secreted by eccrine sweat glands, pours off you during a workout or when you stand out in the hot sun. Body sweat cools your skin and keeps your internal temperature as stable and normal as possible.
• Body odor sweat: Your body emits this sweat from apocrine sweat glands in the armpit, breast, face, genitals, and scalp regions. This type of sweat produces body odor, thanks to bacteria living in those places.
• Hand and foot sweat: This is sweat on the palms of your hands and soles of your feet. Hand and food sweat helps increase adherence and grip. This type of sweat is also your body's response to a perceived threat. You might notice that your hands and sweet are sweaty when you are anxious.
  

Sweating During Exercise

It's normal to sweat more than usual during and after a workout. Contracting your muscles during exercise produces heat. As a result, your internal temperature rises. Your autonomic nervous system activates your sweat glands to secrete sweat and cool you off.

Your body is more likely to sweat while exercising if you push yourself harder than it's used to. That's why a highly-trained athlete can run a 10-minute mile without breaking a sweat, while the same workout leaves a less conditioned person drenched. The more you train your body, the better your body can regulate its internal temperature.

Helps You Acclimate

Sweating is part of acclimatization, or beneficial ways your body adapts to repeated exposure to heat and exercise. Acclimatization helps regulate your internal temperature and heart rate, improves how efficiently you sweat, and increases blood flow.

Keeps You Cool

Although you may end up with a big wet spot on your shirt, sweating during and after exercise is ultimately a good thing. Sweating means that your body is better able to respond to the demands of exercise and stays cooler.

You might develop heat illness if your internal temperature rises too high and your body is unable to cool itself off. Heat illness may cause muscle pains while exercising or a rash from sweating too much. The most severe type is heat stroke, a medical emergency that causes a rapid pulse, dizziness, and nausea.

Releases Impurities

Sweating helps release build-ups of dirt and sebum (oil) on your skin. Remember to wipe away sweat while working out and wash your face afterward. Those impurities might clog your pores and cause acne breakouts if they stay on your skin.

Why Some People Sweat More

Hyperhidrosis causes excessive, all-over sweating that lasts longer than the body needs to cool off. Some people are likelier to develop hyperhidrosis and sweat more than others.

Risk factors for hyperhidrosis include:

• Alcohol use disorder
• Certain health conditions (e.g., diabetes, Parkinson's disease, and thyroid disorders)
• Genetics
• Infections
• Medications (e.g., anti-anxiety medications and insulin)
• Tumors

Tips To Manage Sweat

Sweating may be healthy and normal. Still, you can do a few things to address it if you are sweating too much for comfort.

Here are some ways to manage how much you sweat:

• Acclimate your body: Spend a few days acclimating to the heat safely.
• Consider your clothing: Dress in lightweight, loose clothes made with sweat-wicking fabric polyester
• Manage foot sweat: Friction contributes to sweaty feet, so make sure that you change your shoes and socks often.
• Stay hydrated: Drink plenty of water, especially if you sweat heavily.
• Use antiperspirant: Put antiperspirant on your hairline or other body parts to curb localized sweat. Keep in mind that other body parts might sweat more than usual if you block sweat glands in one body part.
• Workout indoors if it's hot: Only exercise outdoors in cool temperatures.

Importance of Staying Hydrated

Make sure that you keep a water bottle handy if you sweat heavily. The more you sweat, the more you need to rehydrate to replace the lost water. Try weighing yourself before and after a workout to find out how much water you need to replace.

Acclimating, or slowly exposing, your body to exercise to sweat less will not work if you do not drink enough water regularly. Hydrate before, during, and after exercise to train your body to fight the heat and cool down your internal organs.

Sweat contains essential electrolytes like sodium, which your body needs to function correctly. Most people get enough sodium in their diet that they do not need to worry. In contrast, you might need an electrolyte-enriched sports drink to replace lost electrolytes if you sweat a lot.

Most adults can comfortably and safely drink several cups of water in an hour while exercising. Keep in mind that experts advise against drinking more than 48 ounces at a time. Taking in more than that can dilute your blood salt concentration enough to cause complications.

Hyperhidrosis Treatment

Some people who sweat excessively might require additional treatments to keep themselves dry. Hyperhidrosis treatments include:

• Antiperspirants: These help plug overactive sweat glands. Try antiperspirants with 10% to 20% aluminum chloride hexahydrate. Some people require a prescription-strength solution. Antiperspirants work best if you apply them before bed, but they may irritate your eyes and skin.
• Botox injections: These treat armpit, hand, and foot sweating by blocking nerves that activate sweating. You may notice pain at the injection site, flu-like symptoms, and weakness.
• Iontophoresis: This procedure reduces hand and food sweating using electricity to turn off your sweat glands. Side effects are rare but might include blisters and cracks in your skin.
• Medicines: These help reduce sweat gland activity.
• Surgery: This includes procedures to cut nerves that stimulate sweat or remove sweat glands. Healthcare providers usually reserve surgery for when other treatments fail. 

When To Contact a Healthcare Provider

Sweating during and after a workout is normal. In contrast, you might contact a healthcare provider if you:

• Have chest pain or pressure
• Unexpectedly lose weight
• Sweat excessively for long periods without any known cause
• Sweat while sleeping

Other signs and symptoms to see a healthcare provider include a fever, rapid pulse, and shortness of breath. Those symptoms might signal an overactive thyroid (hyperthyroidism).

A Quick Review

Several factors contribute to the feeling of sweating too much during and after a workout. How much you sweat boils down to body composition, genetics, and how accustomed you are to exercising.

You can manage heavy sweating by acclimating to a hot environment over time, getting used to being active, using antiperspirants, and wearing the right clothes. You might consider talking to a healthcare provider if you have excessive, ongoing sweating.