Does sweating help you lose weight?

by Abbas Jahangir · November 19, 2024

Sweating a lot during exercise usually gives the impression of a job well done. But does sweating make you lose weight? Many people think that the wetter we get during exercise, the more calories our body is burning. However, that’s not exactly how things work.

Sweat is a liquid released by the sweat glands to help the body regulate its temperature. This mechanism is triggered when we do physical activities, for example, due to the increase in body temperature. However, it can also happen at other times, such as in hot environments. Let’s understand more below.

Why do we sweat?

Sweating is the body’s natural response to control internal temperature. When it increases, whether due to exercise or external factors (such as the weather), the nervous system stimulates the sweat glands to release sweat. This process helps cool the body as the liquid released evaporates from the skin.

The amount of sweat produced varies from person to person and can depend on factors such as age, gender, fitness level and environmental conditions. Therefore, sweating a lot does not necessarily mean that you are losing weight or burning more calories.

Does sweating make you lose weight?

Many people believe that the more sweat is released, the more calories are burned, but this idea is a myth. In fact, the process of sweating does use energy, but in a much smaller way.

So, now you know: calorie burning is linked to the intensity and duration of the exercise, as well as to each person’s metabolism. To lose weight effectively and sustainably, it is important to focus on physical activities that increase your heart rate and promote energy expenditure, such as aerobic exercises ( running, cycling, swimming ) and resistance training. In addition, it is important to combine other healthy habits (such as a balanced diet and adequate sleep).

What is the role of sweat in regulating body temperature?

The primary function of sweating is not to burn calories, but to keep your body temperature within safe levels. This is because sweat evaporates on the surface of your skin, causing a cooling effect. This process is crucial to preventing overheating, which can cause harm to your body.

Without this regulatory mechanism, the risk of hyperthermia (very high body temperature) increases, especially during intense physical activities.

Factors that influence the amount of sweat during exercise

Not everyone sweats the same way, and some variables can influence the volume of liquid released, such as:

Fitness level: fitter people tend to sweat right at the beginning of the effort;
Climate: in hot environments, sweating is more pronounced, as the body needs to cool down frequently;
Genetics: the amount of sweat can also be influenced by genetic factors;
Type of physical activity: intense exercise causes more sweating due to the greater increase in internal temperature.

Sweating too much: hydration precautions

Although sweating is a natural process in the body, we need to keep an eye on replacing the fluids lost before, during and after training. Otherwise, there is a risk of dehydration, which includes symptoms such as:

Intense thirst;
Dry mouth and skin;
Dizziness and weakness;
Muscle cramps;
Fatigue;
Decreased urine production and dark coloration of urine (in more extreme cases).

If dehydration is left untreated, it can develop into a more serious condition, such as heat exhaustion or heat stroke . Therefore, it is essential to pay attention to your body’s signals and ensure adequate hydration. Here are some recommendations for staying hydrated:

Before training: drink about 500 ml of water two hours before physical activity to ensure that the body is well hydrated;
During training: for long-lasting or high-intensity exercises, it is important to drink small sips of water every 15 to 20 minutes, helping to replace lost fluids;
After training: rehydrating is essential to recover what was lost through sweat.

Does sweating help you lose weight? Other questions

Does sweating mean burning more fat?

As we have seen, sweating is not directly linked to fat burning. Body fat is burned when the body uses energy reserves. This process occurs in the cells, where fat is transformed into energy, releasing heat and carbon dioxide. Sweating is simply a cooling mechanism.

Is there a relationship between sweat and temporary weight loss?

Sweating can even cause slight temporary weight loss, which is quickly regained once fluids are replaced. Therefore, activities that induce intense sweating, such as saunas or training in thermal clothing, may even show a decrease in weight on the scale, but this reduction does not reflect actual fat burning.

What really helps you lose weight?

Instead of focusing on sweat as an indicator of weight loss, consider healthy practices for sustainable weight loss, for example:

Balanced diet : choose a diet rich in proteins, fibers and complex carbohydrates to maintain satiety;
Aerobic and resistance exercises: Activities that increase your heart rate, such as running and weight training , help burn calories;
Adequate sleep: rest is essential for muscle recovery and hormonal balance;
Professional support: having guidance from a nutritionist and a Physical Education professional helps you achieve your goals safely.

Does wearing sweat-inducing clothes encourage calorie burning?

Some people wear thermal or plastic clothing to increase sweating during exercise, believing that this will help them lose weight. However, this practice can increase the risk of dehydration and overheating and does not result in significant fat burning.