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This article was co-written by Yvonne Mo. Yvonne Mo is a fitness and health coach and martial artist. With more than 21 years of experience in the fitness and martial arts fields, she specializes in combining and teaching Eastern and Western health practices, including Tai Chi, acupuncture techniques, Chinese medicine, and more. Country and cupping. Yvonne received her personal trainer certification through the National Association of Physical Health and Development and the American College of Sports Medicine.
There are 19 references cited in this article that you can view at the bottom of the page.
This article has been viewed 7,009 times.
Did you know that sweating actually has health benefits? Sweating is the body’s way of cooling itself, replenishing electrolytes, and balancing the skin. We often sweat when the weather is hot or exercising with high intensity, in addition, you can also make yourself sweat in many different ways. If you want, you can try hot spicy foods, foods that contain caffeine, go to the sauna, or wear layers of thick clothing to retain heat.
Steps
Do exercise
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Provide enough water for the body. Before hitting the gym or going out for a walk, make sure you drink a full glass (or two) of water. To put it simply, the more water you have in your body, the more sweat you will have to excrete. [1] X Research Source
- Many health experts recommend that we drink about half a liter of water before exercising. [2] X Research Source
- Besides, do not forget to replenish water for the body during exercise. You need to drink at least 250 ml of water after every 15-20 minutes of exercise to keep the best training performance.
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Spend a lot of time doing cardio (exercise that increases your heart rate). Unlike other types of exercise, such as weight training, which are short-term with high intensity, when doing cardio, you will do it for a longer time. This raises your body temperature and you have to sweat more to cool yourself down. [3] X Research Sources
- If you regularly work out at the gym, you can work out with a treadmill, air treadmill or exercise bike at moderate intensity for at least 20-30 minutes to increase your heart rate and heat. body level.
- Researchers have shown that, when you’re more fit, you sweat more (and sweat more easily). [4] X Research Sources
- The more your joints are used during a workout, the easier it is to sweat. You can even tweak routine exercises like push-ups to sweat more.
- Calisthenics and plyometrics methods are great for getting started. Activities like rock climbing, jump squats and side jumps are also great options.
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Outdoor exercise. Sometimes when the weather is nice, you should leave the comfortable temperature environment in the gym and go out to work out in the sun, you will both have a spacious practice space and can sweat more. Play sports, run a few laps or do yoga and exercises that don’t require a lot of equipment. [5] X Research Sources
- Exercise in the late afternoon when outdoor temperatures are highest.
- Remember to drink enough water before exercising, especially on extremely hot days. [6] X Research Sources
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Wear long clothes. Change into looser clothing made of breathable materials like neoprene and choose a loose-fitting cotton garment. Clothing made from insulating fabrics will keep the body heat released during exercise close to the skin, which in turn causes the skin to sweat more. [7] X Research Sources
- You can choose for yourself a set of “sauna suits” made from PVC and other water-resistant materials. This type of clothing is specially designed with the function of keeping heat and helping the wearer to sweat profusely.
- Don’t forget to take frequent breaks during your workout and remove some clothing if necessary to avoid overheating. [8] X Trusted Source MedlinePlus Go to Source
Eat and drink
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Eat spicy food. The consumption of hot spicy foods will stimulate sweat glands to work, while encouraging metabolism and even boosting the immune system, it’s a double arrow, isn’t it? You can try famous hot and spicy cuisines such as Mexican, Thai, Indian and Vietnamese cuisine. [9] X Research Source
- Add some ground pepper to the food, a little hot sauce or a few pieces of chili pepper.
- Have a glass of milk on hand to reduce the spiciness when it gets out of hand. [10] X Research Source
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Use hot drinks. You can prepare yourself a cup of coffee, tea or hot chocolate and serve it while it is still smoking. The heat from the drink will raise your body temperature from the inside. If you are in a warm environment, you will sweat very quickly.
- Hot drinks are a very effective and quick way to warm up—which is part of the reason they’re popular with skiers, mountaineers, and athletes who practice sports in cold environments. other very popular.
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Consume more caffeine. Include energy drinks like coffee, soda and chocolate in your diet. Caffeine will directly stimulate the central nervous system, the central nervous system will respond by sweating. However, you should not abuse this method to avoid jitteriness. [11] X Research Source
- If you can’t drink coffee, you can choose a lower-caffeine beverage, such as green tea.
- Or if you don’t like other drinks, you can drink an energy drink. Each can of energy drink usually contains up to 200mg of caffeine. [12] X Trusted Source Consumer Reports Go to Source
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Use alcoholic beverages. You can relax with a beer or a glass of red wine after a long day. Just a small amount of alcohol can cause blood flow to increase rapidly, gradually you will blush, get hot and (as you would expect) sweat. [13] X Research Source
- Of course, you should only use this method when you are old enough to drink alcohol.
- Avoid drinking too much. If you drink too much, you will not only sweat a lot, but also get drunk and fall into many other embarrassing situations.
Change the habit
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Stop using antiperspirant products. As the name suggests, antiperspirants do exactly that—stop you sweating. So, if you want to sweat, the first thing you need to do is remove these products from your daily body care regimen. Your armpits and other high-temperature areas of your body will sweat quickly. [14] X Research Source
- Switch to regular deodorant to help prevent unpleasant odors but not stop sweating.
- You can apply a few drops of a natural fragrance oil such as peppermint oil or patchouli oil to the areas that sweat a lot if you are concerned about body odor after a few days without using a sweat control product.
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Lower the temperature in the house. Lower the temperature of the air conditioner to a few degrees lower than normal. Doing so will help your body respond to a high-temperature environment more quickly. When you move to a warmer environment, you will easily sweat even when doing very light things. [15] X Research Source
- Being in a very cold environment can make you uncomfortable, so adjust the temperature in your home gradually, dropping only a few degrees at a time for the first week or so. [16] X Research Source
- If you live in an area where winters are not too cold, you can turn off the heater during the cold months. Not only will this help you sweat profusely when you exercise or go to the sauna, but it will also save you a lot of money!
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Wear thick clothes. For best results, wear thick, long-sleeved clothing, such as jackets and sweaters. Synthetic fabrics such as nylon, rayon, and ppyester are not as breathable as natural fabrics, they help trap heat close to the skin. [17] X Research Source
- To increase the effectiveness of this method, you can wear multiple layers of clothing.
- Avoid wearing tight clothes continuously for many hours. The amount of sweat secreted but cannot escape will stay on the skin and gradually lead to complications such as dermatitis. [18] X Research Sources
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Go to the sauna. If the other methods don’t work, the sauna will definitely make you sweat. The hot, humid air in the bathroom will envelop you, cling to your skin and push sweat out. The amount of sweat you produce will evaporate and return to the air in the bathroom. [19] X Research Source
- Staying in a sauna for too long can be dangerous. You should only take a sauna every 20-30 minutes and don’t forget to drink plenty of water before entering the bathroom.
- If you plan to stay in the sauna longer than that, rinse with cool water between baths to lower your body temperature. [20] X Research Sources
Advice
- Sweating is good for the body. In fact, healthy people sweat a lot and tend to sweat faster than other people.
- Combine wearing thick clothes with any of the methods in the article to increase body temperature and sweat more.
- The sweat produced carries salts, metals, bacteria, and more. Remember to shower regularly to clean these mucus from your skin.
Warning
- Avoid caffeine to make you sweat if you are sensitive to it. Taking too much caffeine can lead to an increased heart rate, making you short of breath and feeling jittery.
X
This article was co-written by Yvonne Mo. Yvonne Mo is a fitness and health coach and martial artist. With more than 21 years of experience in the field of fitness and martial arts, she specializes in combining and teaching Eastern and Western health practices, including Tai Chi, acupuncture techniques, Chinese medicine. Country and cupping. Yvonne received her personal trainer certification through the National Association of Physical Health and Development and the American College of Sports Medicine.
There are 19 references cited in this article that you can view at the bottom of the page.
This article has been viewed 7,009 times.
Did you know that sweating actually has health benefits? Sweating is the body’s way of cooling itself, replenishing electrolytes, and balancing the skin. We often sweat when the weather is hot or exercising with high intensity, in addition, you can also make yourself sweat in many different ways. If you want, you can try hot spicy foods, foods that contain caffeine, go to the sauna, or wear layers of thick clothing to retain heat.
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