How to protect yourself from overheating

Why do people sweat?

Sweating is a natural and vital mechanism of the human body that serves several important functions. First, it helps to regulate temperature by acting as the body’s own air-conditioning. The body needs to maintain a relatively constant temperature of about 37°C, and sweating allows this temperature to be controlled, especially during physical exertion or in hot conditions.

Second, sweating acts as a detoxification process. Various toxins and waste products, such as alcohol, are excreted through the skin, making the skin an important detoxification organ.

Third, sweating plays a role in the immune system. During fever or infections the body raises its temperature to fight pathogens. Sweating helps prevent overheating and stops the spread of infections and inflammation.

Sweating also occurs during physical activity, whether during sports or climbing stairs quickly, and supports the cooling of the body.

Sweating is not only a physiological response to heat or physical exertion but also an emotional reaction. Under stress or anxiety, stress hormones like cortisol are released. These hormones stimulate nerves that signal the sweat glands to produce sweat. Sexual arousal can also lead to sweating, which is referred to as emotional sweating.

Why does sweat smell?

Sweat itself is largely odorless. The typical sweat smell only develops when it comes into contact on the skin with certain bacteria. These bacteria break down the proteins and lipids in sweat and produce volatile organic compounds responsible for the characteristic odour.

This process is particularly intense for sweat produced by the apocrine glands. These glands are mainly located in the armpits and the genital area, and their secretions provide bacteria with a rich food source, which intensifies the smell. Individual body odour can also be influenced by diet, hormone levels and the specific composition of the skin flora.

How much sweating is harmless?

The amount of sweat a person produces can vary greatly and depends on many factors, including physical activity, ambient temperature and individual body characteristics. On a normal day without unusual physical exertion, a person loses on average about 0.5 litres of fluid through sweating.

In very hot conditions or during intense physical activity, sweat production can rise to up to two litres per hour. This is generally harmless, as it is a natural response of the body to increased temperatures or exertion to regulate body temperature.

However, some people sweat excessively regardless of external conditions or physical exertion. This condition is called hyperhidrosis.

Why can stress trigger heavy sweating?

The involuntary or autonomic nervous system, divided into the sympathetic and parasympathetic systems, plays a central role. The sympathetic system activates the sweat glands in stressful situations, leading to increased sweat production. This reaction is an evolutionary adaptation to keep the body cool in danger situations, but it often occurs in less threatening yet stressful situations like public presentations or exams.

Psychological sweating, often triggered by stress or nervousness, occurs primarily on body areas such as the armpits, face and hands. This phenomenon is often amplified by feelings of embarrassment or discomfort, which in turn can increase sweating. The affected areas are not only more visible, but also produce sweat that smells stronger due to the involvement of apocrine glands.

In stressful situations the body releases stress hormones such as adrenaline and cortisol. These hormones increase heart rate and breathing and activate the sweat glands. This is part of the so-called “fight-or-flight response" that originally prepared the body for rapid action.

What is excessive sweating (hyperhidrosis)?

Excessive sweating, also known as hyperhidrosis, is a condition in which a person produces an abnormally large amount of sweat that exceeds normal thermoregulatory needs. This occurs independently of physical exertion or high ambient temperatures. Hyperhidrosis can be localized, affecting specific body parts such as the armpits, hands, feet or face, or it can be generalized and affect the whole body.

Hyperhidrosis can have many causes. For some people it is genetic, particularly in forms that affect the hands and feet. Medical conditions such as hyperthyroidism, diabetes and menopause can also trigger hyperhidrosis. In addition, certain medications can cause excessive sweating as a side effect.

Excessive sweating can lead to social embarrassment, professional limitations and emotional burden, significantly reducing quality of life. The diagnosis of hyperhidrosis is often made through a physical examination and description of symptoms; it is important to rule out other medical conditions that can cause similar symptoms.

Treatment for hyperhidrosis includes various methods, including topical antiperspirants, medications, iontophoresis, botulinum toxin injections and, in severe cases, surgical procedures. Each of these treatments aims to relieve symptoms and enable affected people to lead a more normal and comfortable life.

Effectively managing sweat: useful tips

• Choose lightweight and loose fabrics such as linen and cotton, which promote air circulation and absorb moisture better.
• Avoid heavily spiced foods that stimulate sweating. Instead, prefer light, refreshing foods such as fruit and vegetables.
• Drink sage tea daily. The active ingredient has an anti-sweating effect. Prepare it by pouring a teaspoon of dried sage leaves into a cup of hot water and let it steep for about 10 minutes. Drink the tea two to three times a day.
• Boil two teaspoons of fresh or dried sage leaves in 500 ml of water and let them steep for 15 minutes. Cool the liquid, soak a cloth in it and apply it to the affected areas for 20 minutes.
• Use baking soda as a deodorant. Mix one teaspoon of baking soda with three teaspoons of water to form a paste and add a drop of lavender essential oil if desired. Apply the paste under the armpits, leave it on for 15 minutes and then rinse off.
• Before bedtime, dab apple cider vinegar on the armpits with a cotton pad. Wash it off the next morning to tighten pores and reduce sweat production.
• For unexplained or persistent heavy sweating, seek medical advice to rule out underlying causes.
• Visit the sauna regularly. Condition your body to heat to improve sweat regulation. Start with one sauna session per week.
• Incorporate regular physical activity. Choose a sport you enjoy and move at least 30 minutes a day to optimise sweat regulation.
• A decoction of fenugreek seeds can reduce sweat production with regular use. Soak 50 grams of fenugreek seeds overnight in one litre of water. Boil the decoction for five minutes the next day, strain off the seeds and use the decoction for a hand or foot bath.
• Alternate showers. Start with warm water, then switch to cold water and repeat several times to stimulate circulation and the body’s natural temperature regulation.
• Use specialised antiperspirants. Choose products specifically developed for heavy sweating and avoid those that contain irritants such as alcohol or fragrances.

Sweating is a vital mechanism of our body, primarily serving to regulate body temperature through evaporative cooling. Although it can sometimes indicate health issues, it is generally a harmless and natural process. Various measures can be taken to better control sweating and increase personal comfort.