health
capacity
Sweating a lot in fitness training?
This is what it really says about you
Do you know those who exaggerate on all the machines in the gym?
Are you these people?
You should know that the meaning of this can be the opposite of what we perceive to make the most sense
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capacity
Sweat
Exercise
Walla!
health
Tuesday, 15 September 2020, 07:13
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Everyone sweats when they exercise, the question is how much.
Woman doing sit-ups (Photo: Giphy)
During this period in Israel, even a routine walk with the dog in the neighborhood can make us sweat as if we have just returned from a wheelbarrow.
But sometimes, especially after intense fitness training, we can put out unreasonable amounts of sweat that certainly look like they have long since crossed the boundaries of legitimacy and good taste.
If you, too, do not stop wiping yourself with training and drip on a stressful level - do not worry, it turns out that these can actually be good news.
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Some people tend to think that increased sweating in training should be a warning light that signals that we may have exaggerated with physical activity, but when you examine the position of science on the subject, you find that the exact opposite is true.
In an interesting study published in the prestigious journal Plos One, the researchers examined the degree of sweating of people who do intense endurance training versus those who spend most of their day sitting.
The curiosity showed that those who run long distances and perform high-intensity training tend to sweat more than the rest of the population.
In fact, athletes sweat more even when it comes to routine exercise or even rest.
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And if it managed to confuse you, you can think of it this way: just as the endurance of the muscles and heart increases the more you exercise, so do the sweat glands "get in shape" and learn to produce more sweat to allow us to withstand intense training and prevent the body from overheating.
Simply put, in the bodies of those accustomed to sweating long-distance runs, the sweating mechanism will make more efficient and faster preparation for the expected warm-up, which will ensure better performance - even if you do not intend to run a marathon but just lift some weights or even carry shopping bags up stairs.
So what does this say about someone who hardly sweats in training?
If you exercise regularly or not, you probably know those who do routine and almost non-sweaty workouts.
Can the conclusions of this study conclude that they are less fit or that something is not working properly in the cooling mechanism in their body?
Lindsay Becker, chief scientist at the Gatorade Institute of Sports Science and who is defined as a sweat expert, provided an interesting answer to this question in an interview with Insider magazine.
"If you compare all the other conditions that affect sweating, people who do more endurance training will sweat more during training and will also start sweating faster compared to others."
The amount of sweat does not indicate the quality of the workout.
Women Running (Photo: Giphy)
However, she also emphasizes that people who sweat less are not always less fit.
"There are a lot of factors that affect our level of sweating," she said.
"It starts with genetics, gender and body weight and ends with environmental factors like temperature, humidity and wind."
According to her, in a dry environment with strong winds - we may sweat a lot but we will not feel it at all - which can increase the risk of dehydration without us even being aware of the problem.
In general, the amount of sweat can indeed indicate the intensity of the workout and the overall fitness level of the person - but it is difficult to use only this measure to assess how fit you really are.
The best way to do this is to simply judge your athletic performance and examine your progress over time.
Sweating and Dehydration: A Complex Relationship
For people who run long distances or perform other high-intensity workouts, sweat is one of the main factors that allow the body to withstand these significant efforts over time and without overheating.
But one does not have to be an expert to understand that sweating also causes the body to lose a lot of fluids and salts that are very necessary for its regular functioning.
However, examining the amount of sweat alone does not really make it possible to understand how much fluid we have lost and how dehydrated we are.
Some people can sweat a lot without it being a problem, while for others it can be a real life threatening.
If you want to understand how dehydrated you are, you need to look at another type of fluid, one that unlike sweat, we hope your training buddies do not see.
This will also give you fluids and electrolytes.
Watermelon (Photo: Giphy)
Our urine is of course the most reliable measure we have of dehydration.
In this context it is important to pay attention not only to the color of the urine but also to the frequency of visits to the toilet.
In any case, in any physical training you should make sure to drink plenty of water - but not only.
When we sweat a lot we also lose electrolytes, i.e. minerals that are considered essential for our day-to-day functioning.
These are mainly sodium and potassium, which contribute to many important processes in the body - which is why it is so important to make sure we have enough of them within us at all times.
To do this, many athletes will drink isotonic drinks, but it is important to emphasize that there are quite a few natural foods and beverages that can easily supplement these minerals.
This list includes banana, avocado, watermelon, coconut water and dairy products.
These foods, along with high amounts of water, should be consumed throughout the day - and not just when you see the first signs of dehydration.
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