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Does More Sweat Mean More Fat Burned? Here’s the Real Truth

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We all know sweating during exercise is a given. Those beads of sweat dripping down your face feel like proof of all your hard work, especially when you’re exercising to shed some pounds. But does more sweat really mean you’re burning more fat? Let’s find out the truth about sweat and exercise.

This image helps illustrate the article. A woman exercising. / K-Angle-shutterstock.com

Spoiler Alert: More Sweat ≠ More Fat Burn

To get straight to the point, sweating heavily during exercise does not equate to burning more fat. Sweat is simply your body’s way of cooling down after increasing your body temperature during physical activity.

The temporary weight loss you experience from sweating is due to loss of body fluids, not fat. Once you rehydrate, your weight returns to its original state.

Excessive sweating during exercise can be harmful. Losing large amounts of sodium and electrolytes through sweat can lead to dehydration. This risk is higher for people taking diuretics, especially those with high blood pressure, as they are already losing fluids through urine. This can cause a sharp drop in blood pressure combined with sweat loss.

Sweating = Less Endurance

Losing too much fluid can also mess with your workout performance. If you lose 3-4% of your body weight in fluids, your endurance could drop by 20-30%, especially if you’re doing long-distance or aerobic exercises. And if you lose 5-6%? It becomes difficult for your body to regulate its temperature, causing your heart rate and breathing to skyrocket.

Plus, when your body tries to cool down, it diverts energy away from your muscles. Less blood flow to the muscles means they get less oxygen and energy, which makes them fatigue faster. The result? You burn less fat and feel more exhausted.

If your muscles don’t receive enough oxygen and energy from the blood, they fatigue quickly, reducing your exercise efficiency and decreasing fat burning. So, there’s no need to wear sweat suits and strive to sweat excessively. Sweat suits only mimic the effects of exercising in hot and humid conditions, unnecessarily increasing body temperature.

The Best Approach? Cool and Comfy!

It’s best to work out in a cool, well-ventilated space for optimal health. Wear lightweight, breathable clothing and aim for moderate exercise intensity, where your underwear feels slightly damp from sweat. Remember to hydrate by drinking 120-150 mL of water every 10-15 minutes during your workout to replenish fluids.

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