Does Sweating Burn Calories? We Asked A Doctor How You Might Lose Weight In A Heat Wave

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.