Summer is officially here! With temperatures going from 70 degrees to well into the 90’s practically overnight, things are heating up fast. Which means, get ready to sweat!
Is sweating good for me?
Yes! Sweating helps your body to eliminate toxins, supporting proper immune function and preventing disease related to toxic overload. Sweating may (can) help kill viruses and bacteria that cannot survive in temperatures above 98.6 degrees Fahrenheit, as well as on the surface of your skin. Plus, you just feel better after you sweat! Each of those sweat drops that evaporate take a bit of your body heat away. Sweat cools you down in two ways – 1.) It makes your skin feel cooler when it’s wet. 2.) Evaporation removes some heat
How do I sweat?
The body has thousands of eccrine glands (pores) and apocrine glands (hair follicles in armpits, genitals) which act as a thermoregulation system for the body, regulating your body temperature. . As your body temperature rises, your nervous system works to stimulate these glands to release sweat. Your nervous system works independently and functions without your conscious control. This is what begins to cool your body down and sweating continues until your body is back into a state of normal temperature and homeostasis, even when you’re not necessarily telling it to.
What is it made of?
Sweat is comprised of many components such as sodium, ammonia, urea, and sugars. However, the primary component of sweat (perspiration) is water. You use water in cells, organs, and tissues to help regulate temperature and bodily function. During the hotter months of the year and (most likely) our most active time of the year, exertion will be at it’s peak therefore fluid loss and sweat production are going to be increased significantly.
What are some ways we can combat sweat loss?
Combating sweat loss is a simple approach and one that should not scare or intimidate you in the slightest. First, make sure you’re hydrating with water when you feel thirsty. (Hydrating with sugary beverages or sports drinks could lead over hydration if you’re drinking them to replace blood sodium levels – there is just not enough sodium in them.) If you’re not thirsty, there is no need to over drink or back load on fluids for “later” simply because it’s hot. Your body is a highly complex and fine tuned system equipped to let you know when you need fluid or feel thirsty….listen to those cues when they come and drink an appropriate amount – i.e. simply drink until your thirst is quenched.
Take advantage of eating nutrient dense foods with high water content. You can also eat a snack higher in sodium to replenish sodium lost during sweating as opposed to over hydrating. Here’s a short list of foods that have high water content:
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- Foods that contain water between 91% or higher – coconut water (not coconut milk), watermelon, strawberries, broccoli, cabbage, cauliflower, cucumber, celery, radish, iceberg lettuce, sweet pepper, eggplant, spinach, zucchini, red and green tomato, bean sprouts, okra, chard.
- Foods that contain between 81-90% water – grapefruit, cantaloupe, raspberry, plum, pineapple, pear, peach, orange, cranberry, cherry, blueberry, apricot, apple, grape, carrot, kale, onion, papaya, parsley, pumpkin, watercress.
- Foods that contain between 71-80% water – banana, white potato, green pea, corn, sweet potato.
- Almost all fruits and vegetables contain at least 50% water.
Remember, it’s good for the body to sweat! It regulates temperature through evaporation and is necessary in supporting proper immune system function. Drink to thirst and eat nutrient dense, higher water content foods. The next time you feel a sweat coming on, embrace it! Stay safe out there and enjoy the upcoming months of warm weather!
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