Don’t Sweat It!
Why Sweat?: Physical exertion, environmental temperature & emotional stress send signals to sweat glands to produce sweat. As the sweat evaporates from the skin’s surface, it absorbs heat energy from the body which cools the skin & helps to keep the body at a normal body temperature range. This helps to prevent our bodies from overheating & maintains a safe internal body temperature. Also, sweat releases some of the body’s waste products (toxins). Sweating is a natural & essential way of keeping us cool & clean.
Sweat, More or Less: Although there are multiple reasons why some people sweat more or less, we can influence some of these reasons. 1) Genetics: Genes determine the number & activity of sweat glands. 2) Physical Fitness: Physically fit people may adapt a more efficient & effective way to dissipate heat during exertion. 3) Metabolism: Metabolic rate influences body heat; people with higher metabolic rates sweat more. 4) Body Size & Weight: People with higher body fat percentages tend to retain heat which produces more body heat, 5) Environment: Humidity & hot weather causes the body to sweat. 6) Menopause & other hormonal changes, 7) Emotional Stress (anxiety, nervousness), 8) Medication Side-Effects from some medications.
Sweat Less: Some ways to reduce excessive sweating without interfering with this natural & essential function are: 1) Breathable clothing: Promotes sweat evaporation, 2) Hydration (water): Supports efficient body temperature regulation & cooling, 3) Stress Management (e.g., deep breathing, meditation): Minimizes sweating triggered by anxiety or nervousness, 4) Healthy Body Weight: Minimizes heat retention, 5) Avoid/Eliminate Spicy Foods: Both simulate sweat glands, 6) Fitness Level: Improves efficiencies, 7) Antiperspirant: Aluminum-chloride temporarily blocks sweat ducts, 8) Natural Remedies: Sage tea, 9) Medical Treatment: When other approaches are ineffective, seek medical treatment (medication, procedures) of hyperhidrosis.
Sweat Waste (Toxins): Sweat is mostly water & electrolytes (e.g., sodium, chloride, potassium, magnesium, and calcium). However, trace amounts of the following may also be found in sweat - urea, lactic acid, ammonia, heavy metals, volatile organic compounds, chemicals from industrial processes (e.g., vehicle omissions, household products).
Sweat Recovery: Excessive sweating requires recovery. Steps to recovery: 1) Hydration: Drinking water prevents dehydration complications, 2) Electrolyte-replenishing: Beverages containing electrolytes (e.g., sodium, potassium, etc.) help to restore electrolyte balances. Select healthy beverages by avoiding food coloring, artificial sweeteners &/or flavors), 3) Eat whole-foods containing carbohydrates, fats, proteins, 4) Snack on high water content foods (e.g., watermelon, cucumbers, oranges, strawberries, celery), 5) Avoid Alcohol/Caffeine: Both contribute to dehydration, 6) Lukewarm Shower: Avoid hot showers which contribute to dehydration, 7) Monitor Hydration Status: Dehydration signs & symptoms are dark urine, thirst, fatigue, dizziness and/or headaches.
Antiperspirants, + or -: Pros: 1) Reduces sweat production by temporarily blocking sweat ducts with aluminum-based compounds, 2) Supports body odor control by reducing bacteria that breakdown sweat, 3) Improves comfort & confidence, 4) Convenient & easy to apply, 5) May contain skin care ingredients that moisturize and/or soothes skin. Cons: 1) Potential skin irritation (e.g., redness, itching, allergic reaction), 2) Aluminum-based compounds concerns/unknowns regarding impact on body absorption, 3) Interferes with natural sweat regulation, 4) May cause clothing stains, 5) Ineffective on some people (e.g., hyperhidrosis, hormone imbalances, various medical conditions).