The mercury‘s rising at last! But warmer weather doesn’t just mean beach days and barbecues – it can also be a total sweat-fest.
If you’re prone to a dripping forehead, slick palms and underarm patches, then bright or skintight clothing become even more of a no-go now.
Wish you could switch your sweat glands off?
Sorry – sweating is vital for regulating body temperature and keeping us cool, helping us avoid heat stroke and heat exhaustion, which in rare cases can be deadly.
“As the body’s internal temperature starts rising, the hypothalamus – a small region in your brain – tells eccrine sweat glands all over your body to begin cooling you down by producing sweat,” says Abbas Kanani, a pharmacist from Chemistclick.co.uk.
But there are ways to live with perspiration, without becoming a hot mess…
What causes excess sweating?
We all have a similar number of sweat glands (2-4 million, in fact!), but some have more active ones than others, for a range of reasons.
SIZE & WEIGHT
“People who are bigger tend to generate more heat and sweat more.
Muscle mass also produces more heat than fat, so two people who may have the same body weight could have very different sweat rates,” says Abbas.
HORMONES
Fluctuations can be to blame (for example, during pregnancy or perimenopause).
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“One example is hot flushes, where a dip in oestrogen can cause glands to release higher amounts of other hormones that affect the brain’s thermostat and cause body temperature to fluctuate and sweat,” says Abbas.
In pregnancy, as well as hormone shifts, there’s also an increase in blood supply to the skin to contend with.
POOR FITNESS
Sweating during exercise is natural, but people with lower fitness levels may actually sweat more because they use more energy to complete a task than a fitter person.
Try gradually increasing how much you exercise – the Nike Training Club app can help you build up your fitness (Nike.com/gb/ntc-app).
ILLNESS
You may sweat more when you’re unwell, as your immune system fights disease or infection.
HYPERHIDROSIS
Around 1% of Brits suffer from excessive sweating, AKA hyperhidrosis.
“This is the result of over-stimulation of sweat glands,” says Hazim Sadideen, consultant plastic surgeon at Cadogan Clinic.
“Patients with primary hyperhidrosis, which is more common, are thought to have a higher than normal basal level of sweat production.
“It has no known cause. “Secondary hyperhidrosis occurs due to underlying medical conditions, such as hormone disorders or use of certain medications.”
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See your GP if you’ve suffered excessive sweating for more than six months.
They may prescribe tablets or, in severe cases, surgery to remove sweat glands could be an option.
HOW TO KEEP YOUR COOL
These expert-approved tips should see you through summer, no sweat!
These expert-approved tips should see you through summer, no sweat!
1 Drink up
It might seem counterintuitive to drink more to avoid sweating, but fluids help keep your body cool, so it doesn’t have to sweat as much to release extra heat.
“Dehydration can also lead to more sweating, as your body is working harder to stay functioning properly,” says personal trainer Tom Penn of F45 Training.
2 Cut The Fat
“Foods high in fat can cause your insides to warm up as your body processes it, resulting in increased sweat,” says Abbas.
This includes chips, crisps, cakes and processed meats. Prioritise “good fat” olive oil, which is rich in antioxidants, easy to digest, boosts metabolism and helps regulate sweat levels.
3 Swerve spice
As you’d imagine, hot, spicy dishes can make you perspire more. Cool down with yoghurt, and go big on fruits and vegetables with a high water content instead.
Try watermelon, grapes and broccoli to boost hydration. Caffeine can also increase sweat, so give decaf a go.
4 Wear deo at night
“Antiperspirants work by blocking the sweat ducts so sweat can’t reach the surface of our skin,” explains Tom.
“For best results, apply this to clean, dry underarms before bed. The ingredients need time to create the block over the sweat duct and most people sweat less when in bed.
Be patient with this method – it may not work immediately, but after a few nights you should start to see results the next day.”
You could also speak to a pharmacist about trying stronger deodorants, such as Driclor and Perspirex.
5 Get a good kip
Some studies have found links between sleep deprivation and heat regulation in the body being disrupted.
“If poor sleep is affecting hormone levels, and vice versa, it may trigger symptoms such as hot flushes, sweating and night sweats,” says Abbas. Aim to get seven to nine hours of kip a night by implementing a calming bedtime routine.
Have a bath, dim the lights, avoid screens and write down anything that may be troubling you, so it’s out of your mind. Hazim says night sweats could be serious if they are related to certain medical conditions (such as tuberculosis, some cancers or bone infections), so if you suddenly experience new night sweats, speak to your GP.
6 Check stress levels
Stress can cause your body temperature to rise, triggering sweat glands to kick in – hence why you might get sweaty palms and feet when scared or overexcited.
“Taking slow, deep breaths, holding the breath in for a few seconds and then releasing it, can help slow your heart rate and calm you down,” says Abbas.
Download brain-training app Personal Zen, designed to reduce stress and build resilience (Personalzen.com).
7 Opt for cotton
Wear loose-fitting, breathable clothes and avoid synthetic fabrics, which can make sweating worse.
“Nylon isn’t breathable and will trap moisture and heat, making you more likely to sweat.
Polyester-based clothing has water-resistant properties, meaning it does not absorb moisture – therefore sweat may remain trapped on your body and clothes,” says Hazim.
Tom adds that lighter colours help to reflect the sun rather than absorb it, so wearing white and cream can also keep you cool and dry.
8 Quit smoking
If you needed another reason to quit the cigarettes or vapes, here it is. “Nicotine tells your body to release the chemical acetylcholine, which turns on the sweat glands.
It also raises your body temperature, heart rate and blood pressure,” says Abbas.
9 Try vinegar
Often, there’s some truth behind old wives’ tales. “There are home remedies you could try, such as soaking a cotton ball in apple cider vinegar and applying it to your problem areas at night,” says Tom.
10 Block with botox
“Botox can be used to prevent the hyperstimulation of sweat glands, when there is no medical reason behind the sweating,” says Hazim.
He says that by blocking or interrupting this chemical pathway, Botox minimises or even stops any sweating where it has been injected.
“This is not a cure, but it does help control excessive sweating and is effective for six to 12 months. Some patients with milder symptoms also like this treatment to help them enjoy the summer more.
"Common areas people choose to have treated are the armpits, groin and face.”
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