Does Sweating More During Your Workout Boost the Benefits?

You hop off the treadmill, see the pool of sweat you left behind, and think, “Wow, I just got in a great workout.” But experts say there’s little relationship between how much we sweat and how much we get out of exercise.

“Sweating isn't a mark of your exercise efficiency or effectiveness — it’s purely the body's response to heat and trying to cool you down appropriately,” says Constance Chu, MD, a professor of surgery at Stanford University in California and an orthopedic surgeon specializing in sports medicine.

Why We Sweat

“Sweating is the body's mechanism to make sure that we don't overheat,” Dr. Chu explains.

But even if two people are doing the same workout in the same place, one might sweat more than the other. That’s because genetics play a role. Men also typically sweat more than women, older adults sometimes sweat less, and larger individuals tend to sweat more than smaller ones, Dr. Reiner says.

But it’s not because they’re working harder. “It's just because their body is better at dissipating heat — it's basically an adaptation that allows you to prolong exercise so you don't have to slow down or spend time resting to cool your body off,” Reiner explains.

Does Sweating More Mean You’re Getting a Better Workout?

How soaked your shirt is isn’t a good indicator of how effective your workout was or how many calories you burned.

Technically, a higher-intensity workout will raise your body temperature higher than a lower-intensity one. But you could be doing nothing more than sitting outside, and you’re sweating buckets because it’s over 90 degrees.

Heart rate and muscle fatigue are more reliable indicators of a successful workout, Chu says.

Should You Try to Sweat More During Your Workout?

Some people intentionally increase their sweat production during their workouts. Common approaches include wearing a sauna suit (an outfit designed to trap body heat) or exercising in a heated room (like hot yoga).

Just don’t expect to lose fat from sweating more. “A lot of people like to do heated exercise because when you lose sweat, you lose a lot of water volume, so you might see a difference on the scale,” Reiner says. “But that is not at all indicative of fat loss. As soon as you drink water, it'll go back.”

The Risks of Trying to Sweat More

There can be real dangers to sweating too much during your workouts, Chu says.

Adding heat to a workout, like doing hot yoga or wearing a sauna suit, also forces the cardiovascular system to work overtime. “Your cardiovascular system is challenged during exercise on its own, and then you add the additional stress of heat,” Reiner says. This makes it dangerous for anyone with cardiovascular risk factors like high blood pressure or heart disease, she says.

How to Sweat Safely: 5 Tips

If you know you’re going to sweat more than usual during a workout, take a few precautions to reduce health risks.

1. Hydrate before you feel thirsty. Be diligent about drinking extra water both before and during your workout to replenish the additional fluid you’re losing, Reiner says.
2. Replace electrolytes, if necessary. If you’re exercising for longer than an hour, you could end up losing a significant amount of sodium and magnesium. For this reason, Reiner recommends supplementing with electrolytes.
3. Ease into exercise when it’s hot. Chu advises people to slowly build up their tolerance to hot workouts. Ensure that your body actually feels good during your workout before increasing the length or intensity, she suggests. The body can usually adapt, but it takes time (and consistency).
4. Monitor your urine. The color of your urine provides a quick snapshot of your hydration status. If your urine resembles pale lemonade, you’re in good shape — darker hues are a sign to rehydrate.

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5. Watch for signs of heat illness. Dehydration increases your risk of serious heat-related illnesses like heat exhaustion and heatstroke. Both conditions can come on quickly, Reiner warns. “Look out for sluggishness, lightheadedness, and any sort of disorientation and nausea,” she says. These symptoms mean it’s time to stop exercising, make your way somewhere cooler, and seek urgent medical attention.

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