Is it Ok Not to Sweat During a Workout?

Perspiration, a natural process that helps regulate body temperature, often kicks into overdrive when working out. While some might think that sweating indicates a quality exercise session, WellnessPulse spoke with experts who say that's not always the case.

For some gymgoers, walking out of the gym in sweaty workout clothes is like wearing a badge of honor. Many believe working up a sweat is a sign of exercise intensity, and the best workout is the one that leaves you drenched.

While sweat-soaked hair and clothing after a cardio or weightlifting session can indicate high-intensity exercise, experts say that it may not accurately measure workout quality.

Other factors determine when and how much a person sweats, and many have little to do with exercise intensity.

Still, not sweating at all or perspiring too much while exercising can sometimes indicate a health issue. So, whether running, cycling, or even walking, it's best to listen to the body's signals and seek advice from a healthcare professional if sweat output is concerning.

Why does the body sweat?

In simple terms, sweating is the body's response to heat. Whether it be heat generated by physical activity or the temperature in the environment, sweat is produced to help regulate body temperature, a process called thermoregulation.

Humans have three types of sweat glands, each playing a distinct role in thermoregulation.

Eccrine sweat glands are found on the palms of the hand, soles of the foot, and non-hairy skin. Humans have around 2 to 4 million eccrine sweat glands in total. The perspiration produced by the eccrine sweat glands is mostly water and salt (NaCl).

Apocrine sweat glands are located primarily in the armpits, breasts, face, scalp, and genital area. While present at birth, they don't begin to function until puberty. They produce oily sweat containing proteins, sugars, and ammonia.

Apoeccrine sweat glands develop from eccrine sweat glands during late childhood or early teens and share properties of eccrine and apocrine glands. They are found in the armpits and produce salty sweat.

When a person's body temperature rises above 98.6° F (37° C), the hypothalamus signals the sweat glands to produce perspiration. Excess heat is transferred via water to the skin, where it evaporates and has a cooling effect.

Leon Veal, MSc, Head of R&D and Innovation at STYRKR Nutrition Department, tells WellnessPulse that sweating is the body's built-in cooling system, helping to regulate temperature and prevent overheating.

"When you exercise, your body temperature rises, and in response, your sweat glands release moisture onto the skin," Veal explains. "It's a completely natural process and an essential part of staying cool during a workout."

Sweating is usually effective at lowering body temperature. However, hot and humid conditions can make this cooling process less successful, putting a person at risk for heat-related illnesses like heat stroke or heat exhaustion.

Does sweating indicate workout intensity?

Exercise intensity can vary depending on the type of physical activity. For example, walking one mile may increase a person's heart rate slightly, while running that same mile might push it to 150 beats per minute or more.

Generally, a higher heart rate means the person is exercising at a higher level of intensity. Speed, power, and oxygen uptake are other factors that can indicate how hard a person is working out.

Sweat output, on the other hand, may not be the most reliable measure of exercise quality.

"A lot of people assume that the more you sweat, the harder you're working, but that's not always the case," Veal explains. "While high-intensity workouts tend to produce more sweat, how much you sweat is influenced by a lot of factors, such as your genetics, hydration levels, the environment, and even how accustomed your body is to exercise."

Veal says some people naturally sweat more than others, and some workouts (like strength training or lower-intensity sessions) might not lead to much sweating. However, that doesn't mean they aren't effective.

"If you're not sweating much, it doesn't automatically mean you're not working hard," Veal notes. "It could just be a sign that your body cools itself efficiently or that the environment isn't triggering a big sweat response."

Evan Hoyt, Performance Physiologist with Human Powered Health, tells WellnessPulse that while the amount of sweating a person does while working out indicates the intensity of the session, people have different baseline sweat rates.

Hoyt explains that some people might sweat .5 liters per hour at low intensities while others might sweat 2 liters per hour.

"In theory, if one person is sweating less than someone else, it doesn't necessarily mean they aren't working as hard," Hoyt says. "It just means that they have different sweat rates or that their body has different adaptations to heat."

When sweating too much or not enough is a concern

According to Veal, excessive or a complete lack of sweating can sometimes indicate a problem.

"If you're sweating excessively to the point where it's interfering with your workout or daily life, it could be a sign of hyperhidrosis, a condition where the body produces more sweat than necessary," Veal says.

In contrast, if a person is not sweating at all, especially in a hot or intense workout, that could indicate dehydration or anhidrosis, which means the body isn't cooling itself properly.

"Both extremes can be worth checking out with a doctor, especially if they come with dizziness, fatigue, or other unusual symptoms," Veal suggests.

Hoyt adds that excessive sweating can cause dehydration. If a person doesn't replenish lost fluids, it could lead to hypernatremia or high sodium levels in the blood.

However, Hoyt warns that if a person sweats excessively and only drinks plain water, it could dilute the body's sodium plasma concentration, potentially leading to hyponatremia or low sodium levels in the blood.

Bottom line

Whether a person is a hot, sweaty mess or cool as a cucumber during gym time isn't 100% indicative of how hard they are working. While more intense exercise can induce profuse sweating, it doesn't mean that a person who sweats less isn't getting a good workout.

Instead of focusing on sweat output as a workout intensity meter, Hoyt says that sweating is all about preventing dehydration so that the body's systems and brain can function properly and maintain a proper electrolyte balance.

"It is important to know both your sweat rate (in liters per hour) and the sodium concentration in your sweat (in milligrams per hour)," Hoyt explains. "The combination of these two metrics allows you to curate a personalized hydration and electrolyte plan to keep you hydrated and within an electrolyte equilibrium."

Overall, Veal suggests that the most important thing a person can do while exercising is to listen to your body.

"Sweat or no sweat, the quality of your workout matters more than how drenched your shirt gets," Veal says. "Staying hydrated, dressing appropriately for your workout environment, and paying attention to how you feel during exercise are far better indicators of a good session than just looking at how much you've sweat."