Annoying but important: post-exercise sweatingDirectly after a sweaty workout, the well-deserved shower beckons. But as soon as the patient is dried and dressed, the sweat runs down his forehead again. This phenomenon is called re-sweating. You may now be asking yourself: What to do about post-sweating? What is the function of sweating after showering at all?. What tips against post-sweating really help? Find the answers here.
Cause of post-exercise sweating: Thermoregulation of the body during exercise
During training, the body reaches a high temperature (between 37.5 and 38 degrees Celsius). 1 Especially in intensive sports, sweat drips incessantly even after training. This so-called after-sweating occurs because the body tries to compensate for the high body temperature by sweating.
The following influences and activities cause the body to heat up:
– physical exertion – direct sunlight – warm temperatures – high humidity
In order not to overheat, the body produces sweat, which reaches the surface of the skin via glands. Afterwards, the liquid on the skin evaporates and cools the body down until the
normal temperature of about 37 degrees Celsius is reached again. 2 This process is called thermoregulation. So this is the reason for sweating after showering during sports.
These factors favor after-sweating
How much and how long you sweat again after training depends on several factors. The intensity of the load plays a major role. The longer and more strenuous the training was, the more you sweat after showering. But: What to do against post-sweating?
After physical exertion, avoid stress as well as hectic and time prere. These are factors that will make you sweat again. Likewise, outside temperature. Humidity favors re-sweating. Just as with normal sweating, alcohol, caffeine (increases the heart rate) or spicy foods (irritates the mucous membrane of the throat and thus stimulates blood circulation) have an influence on how much you sweat after exercise.
Myth or truth: Untrained people sweat more during sports! Not true, just the opposite! Athletes sweat faster and more effectively. In trained people, the body is already accustomed to regular exertion. Thus associated sweating accustomed. The glands are more active than in the untrained, which is why sweat production is stimulated more quickly in athletes. An athlete can produce up to three liters of water in an hour, while novice exercisers can produce just under one liter. 3
Post-sweating – but properly! The workout is over. You look forward to your well-deserved couch. Quick shower. Off home. However, after the shower it comes again to an annoying sweating. Unpleasant sweating. What can you do then against post sweating? Here are some tips against post-exercise sweating:
After exercise, it is especially important to reduce cardiovascular activity and breathing again. For example, running, breathing exercises and stretching are recommended. In this so-called Cool-down phase Your body temperature will slowly drop back to a normal level of 37 degrees Celsius and your organism will come to rest. Massages after sports also have a relaxing effect on the whole body. Here, the regeneration of the muscles is also stimulated immediately.
In addition, change your wet sports outfit. If the clothes are so correctly wet, it cools the body, but: By the cold feeling the organism reacts again with an increase of the temperature and you come again into sweating. In the cool-down phase, it is therefore advisable to put on a dry top.
Tips against heavy re-sweating
As you now know, sweating after exercise has important functions (thermoregulation, detoxification). Nevertheless, you can take some precautions to reduce sweating after showering somewhat.
These tips against post-sweating will help to limit sweating:
In addition to these tips, the most important rule is still to relax after exertion and wait until you have sweated out completely before showering. This can prevent post-exercise sweating altogether.
Water – the elixir of life: don't forget to drink it if you sweat a lot after exercise
If you sweat, you should make sure you drink enough. Athletes in particular lose a lot of sweat (up to 1.5 liters) during a workout and after sweating, 3 which is important for cooling the body. So if there is not enough water in the body, also the natural air conditioning system of the human body no longer works. Due to the fact that the skin is not wetted with sufficient liquid, the body can not cool down and thus the body heat generated is no longer released. The body temperature rises and you run the risk of overheating.
Another ie with lack of fluids is that the blood becomes thicker. This puts additional strain on the cardiovascular system, as more energy is needed to pump the blood to the heart.
Insufficient drinking when sweating and exercising can have serious consequences:
– Drop in performance – Development of muscle cramps – Emergence of dizziness and nausea – Heat damage such as heat stroke
Recommended water intake during sports
The following guideline values should help you to estimate the correct amount to drink during sports:
1. Exertion of less than 60 minutes: before and after 500 milliliters 2. Loads over 60 minutes: 150 milliliters every twenty minutes 3. Loads over 90 minutes: 150 to 200 milliliters every ten to twenty minutes
Overall, the rule of thumb is, consume one and a half times the amount of sweat excreted during exercise afterward in water. 3
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