Sweating is a natural bodily function that becomes especially noticeable during the hot summer months. When temperatures rise, our bodies work harder to cool down, resulting in increased perspiration. While sweating is primarily a mechanism to regulate body temperature, it can also play a role in weight loss. The process of sweating burns calories and can help flush out toxins from the body.
But can sweating in the heat help you lose more weight? To answer this, we checked in with Dr. Ralph Waldo. Waldo revealed that sweating can increase calorie burn, but only “modestly.” And while the “heat itself does raise metabolism slightly,” he doesn’t “recommend this for safety and performance reasons.” Read on for all the details.
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Can sweating burn more calories?
Waldo starts by noting that "exercise in heat primarily helps by making activity feel more strenuous, so people work out at a higher intensity. The heat itself does raise metabolism slightly, around 10% per degree of body temperature increase."
While this sounds like good news for weight loss, he warns that "the effects are minor unless temperature exceeds 101 F, which I don't recommend for safety and performance reasons."
His "ideal approach" for slimming down in the summer time is interval circuit training using bodyweight exercises. "These shorter, high-intensity workouts minimize time in the heat while maximizing calorie burn through muscle stimulation. For example, patients have success doing tabata squat jumps, pushups, lunges, and crunches in just 15-20 minutes a few times a week."
The bottom line
Waldo advises that staying well-hydrated and listening to your body is key, especially if you're trying to lose weight through excessive sweating in the intense outdoor heat.
"Pay attention to signs of overheating, like fatigue, dizziness, or nausea, and adjust intensity accordingly. Heat therapy for weight loss only provides modest benefits, and the risks to health and performance are simply not worth it for most people. Exercise in heat can be an addition to an exercise plan, but it should not be the primary focus. The bulk of calorie burn still comes through building muscle, interval training, and watching your nutrition," he concludes.
