Never let 'em see you sweat—or hey, don't sweat it if you do. Doctors told us the Homo sapien's biological air conditioning system delivers some cool advantages.
7 Healthy Benefits of Sweating, According to Expert Doctors
Updated on Jun. 14, 2024
With an estimated two million to five million sweat glands covering the human body, sweating is more than just a natural response to heat or exercise—it’s a key player in maintaining general health. A look at the etymology of the word perspire suggests the translation goes back to the Latin phrase, “to breathe through.” While many of us recognize sweating as a vital process for regulating body temperature and preventing overheating during physical activity or in warm environments, the benefits of sweating stretch far beyond just cooling us down.
For starters, science shows sweating also helps detoxify and boost the immune system. Regular sweat-inducing activities also contribute to better heart health and weight management and reduce the risk of chronic diseases like diabetes and hypertension. So the next time you sweat, remember it’s your body working hard to keep you healthy in more ways than one.
What is sweat? An MD explains
Sweat is a liquid produced by glands within your skin. Rachel Ward, MD, a board-certified dermatologist at the Cleveland Clinic, notes that about 99% of a sweat droplet is water. The remaining 1% includes substances like urea, uric acid, ammonia, lactic acid, and vitamin C, among others. (Several of these elements are also found in urine—a point that helps illustrate the waste-elimination function of perspiration.)
There are two primary types of sweat glands in humans. Eccrine glands are dispersed throughout the body and facilitate cooling through the process of evaporation. Apocrine glands, found in areas such as the armpits and groin, are responsible for body odor. This type of sweat is thicker and contains fat, produced particularly during times of intense stress.
Ahead, we share expert perspectives on the healthy benefits of sweating, as well as guidance on when to consult your doctor about any concerns related to sweating.
1. Sweating regulates body temperature
One of the key functions of sweating is controlling body temperature. Kendra Weekley, MS, RD, LD, a registered dietitian with the Cleveland Clinic who also holds a master’s degree in exercise science, shares: “[Sweating] helps keep our bodies at a safe temperature. Overheating has many risks, and sweating helps cool the body.”
Overheating not only makes physical activities feel more strenuous, but also increases heart rate and reduces blood flow to muscles and the brain. Risks associated with overheating include heat exhaustion, heatstroke, and dehydration—all of which sweating actively works to prevent.
2. Sweating helps detoxify the body
The effectiveness of detoxification through sweating is a topic of debate. Although sweat aids in excreting trace amounts of toxins like heavy metals, “your liver and kidneys are mostly responsible for detoxing,” Weekley says.
Daniel Amen, MD, PhD, a double board-certified psychiatrist, professor, and 12-time New York Times best-selling author, notes that symptoms like brain fog and fatigue can occur when our body’s detox systems are overwhelmed. Dr. Amen suggests that sweating, whether through physical exercise or sauna sessions, is one of the most natural ways to support the body’s detox efforts.
Recent 2022 research examined the difference between sweating during exercise and sweating in a sauna. The findings revealed that the method of sweating impacts the excretion of heavy metals, with concentrations of nickel, lead, copper, and arsenic being notably higher during dynamic exercise compared to sitting in a sauna. This study was conducted with a small sample of 12 healthy university students, so further research is necessary to obtain conclusive evidence.
Can you sweat out a hangover?
The concept of sweating out a hangover is unfounded. Although engaging in mild exercise might make you feel more energized and alert due to increased blood flow and endorphin release, it does not significantly speed up the process of eliminating alcohol from your body.
3. Sweating reduces the risk of chronic diseases
It seems that the benefits of a good steam go beyond mere relaxation and enjoyment. A review conducted by Finnish researchers Jari Laukkanen, MD, PhD, Tanjaniina Laukkanen, MSc, and Setor Kunutsor, MD, PhD, which was published in Mayo Clinic Proceedings, highlights the significant health benefits of regular sauna use. The authors state, “Accumulating evidence suggests that regular sauna bathing may alleviate and prevent the risk of both acute and chronic disease conditions.”
Sauna use is increasingly recognized for its potential to lessen the risks of various health issues, such as high blood pressure, cardiovascular disease, stroke, and neurocognitive disorders, as well as pulmonary diseases and even the common flu. Additionally, saunas can help manage specific skin conditions and alleviate pain from rheumatic diseases and headaches.
The authors share that sauna use has positive impacts on heart health and overall mortality. These could stem from lowered blood pressure, improved endothelial function (the lining inside the heart and blood vessels), reduced oxidative stress and inflammation, beneficial changes in the autonomic nervous system, improved lipid profiles, and better arterial compliance (the ability of arteries to contract and expand).
In May 2024 on Instagram, Dr. Amen cited studies out of Northern Europe showing that “people who take the most saunas have the lowest incidence of Alzheimer’s disease.” He captioned: “I’ve scanned 250,000 brains and I believe saunas are the most effective detox.” That’s a pretty good endorsement for that cedar-scented steam.
4. Sweating improves skin hydration and flexibility
Have you ever noticed how your skin looks radiant and flushed in a revitalized way after you’ve had a good sweat? Sweating naturally moisturizes the skin, improving its texture and flexibility. Regular sessions can leave your skin looking supple and youthful, thanks to maintained moisture levels. Edidiong Kaminska, MD, FAAD, a board-certified dermatologist with a private practice in Chicago, explains that this effect is due to increased blood flow to all organs, including the skin. She says,”This provides oxygen and nutrients to the skin cells and clears impurities, creating a post-workout glow.”
5. Sweating can improve immune function
Research has found that sweat contains components like dermcidin, which possess natural antibiotic properties. This suggests that sweating can help fight off harmful bacteria and infections on the skin, acting as a natural topical defender against illness. (Of course letting it sit too long without rinsing can lead to a breakout.)
Additionally, fevers have an immune advantage—notice how they cause you to sweat? When you have a fever during a viral or bacterial infection, it’s partially because the pathogens involved are more vulnerable to heat than the proteins in your body. The elevated body temperature can eliminate these heat-sensitive pathogens, aiding your immune system in its fight against the infection.
6. Sweating lifts your mood
In a way, isn’t sweating satisfying? Exercise-induced sweating is well-known for facilitating the release of endorphins, which are the body’s natural mood enhancers. This often results in a sense of euphoria and overall well-being, commonly known as the “runner’s high.”
But there’s more to sweat than just feeling good after a workout. Research published in Psychological Science suggests that humans might be able to communicate positive emotions like happiness through the scent of their sweat. When we experience joy, our bodies produce specific chemical compounds, or “chemosignals,” that others can detect through the smell of our sweat, potentially influencing their mood as well.
7. Sleep regulation
Better sleep is an increasingly universal desire, and engaging in physical activities that induce sweating has been shown to enhance sleep quality and duration. One particular study noted significant improvements in sleep quality among insomnia patients who exercised for 30 minutes three times a week over an eight-week period.
Are there disadvantages to sweating?
While sweating offers many health benefits, it’s not without its drawbacks. Excessive sweating can be uncomfortable and may lead to dehydration if fluids aren’t adequately replenished. For some individuals, sweat can also irritate the skin, leading to issues such as heat rash or dermatitis.
Excessive sweating, regardless of temperature or physical activity, might indicate a condition known as hyperhidrosis. This condition can affect the entire body or be localized to specific areas like the palms, feet, face, or armpits. Additionally, Dr. Ward points out that sudden, intense outbreaks of sweating can signal serious health problems, including a heart attack, as well as metabolic disorders like diabetes and certain thyroid conditions, and it may even be associated with some cancers. “The bottom line is, if you’re sweating excessively and nothing seems to help, it’s best to see your doctor,” Dr. Ward advises.
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