Did you know that the frequency and intensity of sweating are aspects that measure a person's health? Sweating is actually the body's way of naturally cooling down, replacing lost electrolytes, and improving skin condition. If you've only been sweating when exposed to warm weather or doing high-intensity exercise, try reading this article to increase the frequency. Some things you can do are to increase your intake of caffeine and spicy foods, spend more time in the sauna, and wear layers of thick, non-absorbent clothing.
Step
Method 1 of 3: Adjusting the Exercise Pattern
Step 1. Keep the body well hydrated
Before exercising at the gym or jogging outside, try drinking a large glass or two of water. Simply put, the amount of fluid that enters the body is directly proportional to the amount of fluid that will be excreted by the body in the form of sweat.
- Most experts advise you to drink about 500 ml of water before exercising.
- Do not forget to replace the fluids that come out during exercise by consuming at least 250 ml of water every 15-20 minutes. You also shouldn't ignore this stage to maximize your body's performance while exercising.
Step 2. Do more cardiovascular activity
In contrast to strength training, such as lifting weights, which are generally performed at high intensity in a short time, cardiovascular exercise requires your body to expend more energy over a longer period of time. As a result, doing so will increase body temperature significantly and encourage the body to sweat to stabilize its temperature.
- If you've always worked out at the gym, try doing cardiovascular activities such as running on a treadmill, using an elliptical, or riding a moderate-intensity stationary bike for 20-30 minutes, to increase your heart rate and body temperature.
- According to research, increasing the intensity of exercise is directly proportional to the increase in the amount of sweat (and the tempo of sweating).
Step 3. Get outdoors
If the weather is favorable, try increasing the frequency of exercising outdoors instead of in a cool gym. For example, you could do cardiovascular activities like jogging or running in the sun, or more relaxing activities like yoga and outdoor exercise.
- If you want to exercise outdoors, choose a time when the weather is hot, such as in the middle of the day.
- Make sure you're well hydrated beforehand, especially if you're going to be exercising in very hot weather.
Step 4. Wear tight-fitting workout clothes made of a material that resembles a wetsuit
From now on, throw away breathable workout clothes and wear clothes that are tight and don't absorb sweat. This type of clothing is able to trap the heat that comes out during exercise in the skin, so it will speed up the process of sweating out of your body.
- Look for “sauna suits” made of PVC (polyvinyl chloride) and other waterproof materials. The material is specially designed to trap heat under the clothes and make your body sweat.
- Between workouts, take regular breaks and take off your outermost clothes to keep your body temperature from getting too hot.
Method 2 of 3: Adjusting Your Diet
Step 1. Eat spicy food
Eating spicy foods can help stimulate sweat glands over time. In addition, spicy food is also effective in improving metabolism and the immune system, you know! Therefore, try to take advantage of these benefits while enriching your culinary horizons by eating Mexican, Thai, Indian, or Vietnamese specialties which are famous for being spicy.
- If you want, you can also add a handful of chopped chilies, a little hot sauce, or a pinch of cayenne pepper to every meal.
- Prepare a glass of milk to neutralize body temperature that is too hot.
Step 2. Sip a hot drink
For example, try drinking a cup of hot coffee, tea, or chocolate. The hot temperature of the drink increases the body's core temperature from within and makes it sweat. If you use this method in an environment that is already warm enough, you shouldn't have to wait too long for the sweat to come out of the skin pores.
Hot drinks are a very effective tool to warm the body temperature in an instant. That's why, people who like skiing, mountain climbing, and exercising in cold weather will definitely consume it
Step 3. Increase caffeine consumption
Try to increase your intake of foods and drinks that can increase energy, such as coffee, soda, and chocolate. Caffeine can stimulate the central nervous system directly, and sweat is actually part of the central nervous system. However, make sure you don't consume too much caffeine so you don't shake afterward.
- If you don't like or can't drink coffee, try other drinks that are also high in caffeine, such as green tea.
- If all of the above methods don't work, try drinking energy drinks, which generally contain around 200 mg of caffeine per serving.
Step 4. Try drinking alcohol
Cap off a long and tiring day with a little beer or red wine. In fact, consuming alcohol in the slightest portion is effective in pumping your blood flow, you know. Over time, the body will feel hot, look flushed, and (of course) sweat.
- This option should only be applied by people who are of legal age to consume alcohol.
- Don't drink alcohol in excess. While it won't increase your sweating, doing so can interfere with your ability to make decisions and run the risk of causing you to take actions that could embarrass yourself.
Method 3 of 3: Changing Habits
Step 1. Don't wear antiperspirant
As the name suggests, antiperspirants are specifically designed to prevent the body from sweating. That is why, you should stop using it if you want to expedite the elimination of fluids from the body. Without an antiperspirant, surely hidden and high-temperature body parts such as the armpits will sweat in a short time.
- Replace the antiperspirant with a regular deodorant. Thus, the body can still sweat without risking an unpleasant odor.
- If you'd like, you can also apply a few drops of a strong natural fragrance, such as peppermint or patchouli oil, on areas prone to bad odors after stopping antiperspirant for a few days.
Step 2. Lower the temperature inside the house
Try setting the thermostat at a lower temperature than usual to get used to the high temperature. As a result, your body will immediately sweat when you have to leave the house for activities and be exposed to warmer temperatures.
- Since temperatures that are too cold can also be uncomfortable, try lowering the temperature in your home gradually, such as once a week.
- If you live in a four-season country, try turning off the heating when the temperature is cooler than usual. In addition to helping the body to sweat more when working or visiting the sauna, doing so can also save on your electricity costs, right?
Step 3. Wear thick clothing
For best results, try wearing thick, long-sleeved clothing, such as a vest or sweater. Also choose fabrics that don't absorb sweat, such as nylon, rayon, and polyester, to keep extremely hot temperatures trapped under your clothes.
- To increase the effectiveness of this strategy, try wearing several layers of clothing at the same time.
- However, do not apply this method for several hours at the same time. Be careful, excess moisture trapped under clothing and adhering to the skin can trigger complications, such as skin infections.
Step 4. Visit the nearest sauna
If all of the above methods still feel ineffective, try visiting the nearest sauna. In the sauna room, the body will be wrapped in very hot and humid air. As a result, sweat will be easier to come out in large quantities. After that, the water released by the body in the form of sweat will evaporate and re-circulate in the room.
- However, understand that staying in the sauna for too long is actually dangerous. Therefore, do the sauna process for 20-30 minutes, and make sure you have consumed as much water as possible beforehand.
- If you want to spend more time than that, splash yourself with cold water between sauna sessions to lower the temperature.
Tips
- Sweating is a positive thing. In fact, people with healthy bodies tend to sweat more in a short time.
- Combine the methods listed in this article with thick, layered clothing to increase your body temperature and make it easier to sweat.
- When sweating, the body will remove salt, metals, bacteria, and other things from the body. That's why you should shower after sweating to wash away any kind of residue left on your skin.
