54A - Fit and Well Column for Jan. 11th, 2004
TITLE: "SWEAT!"
Dear David and Trish,
You guys get some strange questions! I never know what I am going to learn when I read your column every week! So here’s another strange question:
I’ve been working out at the gym regularly for years. Everything is great, except I have a problem with SWEATING! Yes, sweating!
I do at least a half hour of cardio every session, and generally end up soaked! And, combine that with some heavy lifting, and I am a dredged by the time I’m finished. Is there something wrong with me?
Sincerely,
-Glowing in Glen Burnie
Dear “Glowing”,
Bravo! It’s about time someone asked us a question about sweating! By your pseudo-name (“Glowing”), I am assuming you are a female. For those of you out of the “know”, men SWEAT, but women GLOW! But they’re both the exact same function, and very important for good health and wellness.
My Sweating Story
I’ve been an avid sweater since I was a child. I dreaded going to gym class because I was so embarrassed about my profuse sweating during activities, and then continuing to sweat for 20 to 30 minutes afterwards. Even after taking a shower, I would go to my next class, and sit there with sweat coming out of all pores! No wonder I didn’t have too many girlfriends!
I must confess that I was always chubby, and I attribute a lot of my sweating patterns to that (more about that later).
Then, things seemed to calm down a bit, but as I grew older, and larger, I ended up sweating more and more. Finally, by the time I was my “largest” (obese) at 34, I could break a sweat by walking across as street!
Is Sweating Bad?
Besides embarrassing and non-conducive to romance, IS sweating an unhealthy?
In a word, “NO”. It is not only healthy, but absolutely necessary!
Why We Sweat
Sweating is the body's most effective way of cooling itself because when sweat evaporates from the skin, body heat is reduced.
During exercise, the heat produced by working muscles exceeds the heat released by the body, and body temperature rises. The rise in body temperature causes an increase in sweating and blood flow to the skin. As a result heat is removed by the evaporation of sweat from the skin, radiated from the body to the cooler surroundings, and is lost by convection to moving air.
The Sweat Factors
Sweating is a completely physiological phenomenon. It is a very effective way for the body to maintain equilibrium, and homeostasis. It is the natural way of balancing body temperature. Intensity of sweating depends on physical strains, psychological tension, diet, consumption of some drugs, age and outside condition, like relative humidity of air, temperature, room ventilation, polluted atmosphere.
The Benefits of Sweating
Besides cooling the body, sweating has some other advantages. Among them:
Profuse sweating deeply cleanses the skin, creating beautiful and improved tone, texture, and color.
Sweating helps detoxify your body, by removing the accumulation of potentially carcinogenic heavy metals as well as alcohol, nicotine, sodium and cholesterol.
Sweat is a great ice-breaker to socialize in the gym! Just say to someone, “Gee, I have a great respect for your sweaty body”. You can be assured of an uninterrupted workout session!
Do Athletes Sweat More?
One of the interesting things about the sweat process is that, generally, as you become more fit, you actually sweat MORE! The body becomes more efficient at cooling (it has to), and you will probably find yourself drenched at the end of a good workout.
Please, beware! Both Trish and I see many people turn on the fans when doing cardio to minimize the amount of sweating during their exercise session. This is silly, AND dangerous! The body is sweating for a reason, and the process should NOT be interrupted, or avoided. Just bring a towel with you, and be sure to wipe down the equipment when you’re done (you can usually tell where I have done my cardio workout, the floor is soaked! But it dries up quick enough).
Sweat Precautions
Our bodies are approximately 55-65% fluid. When some of that fluid is lost through sweat, it affects our cardiovascular system and our ability to control temperature. Remember to:
Drink plenty of fluid before, during, and after exercise. Don’t wait until you get thirsty, it’s too late. Consume liquids by schedule.
Wear absorbent material when exercise. Preferably “breathable” cloth (like cotton).
Always “cool down” after doing intense cardio. Give your body at least five minutes to re-adjust to a normal pace.
Your body needs additional hydration even when you DON’T sweat! Bring a water bottle, and use it, during your resistance training.
Learn the signs of dehydration, and know what to do to respond to this life-threatening condition.
EDITOR: PLEASE PLACE THE FOLLOWING IN A “FACT” BOX:
SWEAT FACTS:
The body has approximately 2 - 4 million sweat glands weighing a total of approximately 100 grams (about 3 ounces).
Women have more sweat glands than men, but men's are more active.
The most concentrated area of sweat glands is on the bottom of our feet while the least concentrated area of sweat glands is on our back.
High temperatures cause you to sweat more quickly and to lose more fluids through sweat. Humidity also affects your ability to cool off. It's harder for sweat to evaporate in hot, humid weather than in hot, dry weather heat index chart.
Minimal, loose-fitting clothing helps promote heat loss. Heavy clothing and equipment (e.g., football uniform and helmet) doesn't allow heat to be released as easily and increases sweating.
Heredity has some effect on your ability to sweat, but being in good physical condition is usually a more important factor (you sweat MORE!).
As you increase your fitness, you become a better "sweater." You sweat sooner and you sweat more. The body also adapts to exercise in warmer temperatures by sweating more.
Skin is the largest organ in the body.
30% of body wastes are passed through the skin.
Dogs only sweat from the bottoms of their feet, the only way they can discharge heat is by panting. David has also been known to do this when admiring female body builders!
If you say someone “sweats like a pig”, you’re wrong! Pigs don't have sweat glands, so they can't sweat!!!