Embarrassing sweat patches ruining your confidence? While sweating is a normal and healthy bodily function that helps to keep us cool, those damp patches on your clothes, not to mention feeling less than fresh and worrying about odour, can really take the shine out of the summer months.
In fact, 75%* of Brits fret about visible sweat stains. But, luckily, with a few lifestyle changes, you can stay cool, reduce sweating and embrace the warm weather, care-free. Here’s everything you need to know.
1. Eat and drink right
A cooling breakfast of Greek yogurt with cucumber, mint and berries and a cup of peppermint or hibiscus tea will help you regulate your body temperature, says health and wellness coach Sarah Stannard. ‘Avoid ice-cold drinks – they can make you hotter.’ This is because your mouth and throat send signals to your brain to activate processes to warm your body up. Plus, limit your caffeine intake, as it’s a stimulant that speeds up your central nervous system and activates your sweat glands. Can’t go without? Stick to just one cup a day, then switch to decaf.
2. Plan for bed
Stuffy room keeping you awake? Let a breeze circulate all day. ‘Open windows and doors to create a draught, but keep curtains drawn and blinds down to keep out the sun,’ says deputy CEO Lisa Artis at The Sleep Charity. ‘If you have an attic, open the hatch – hot air rises and this will give it somewhere to go.’ Cooling your bedding can also help. Fill hot-water bottles with water and freeze, then place in your bed 10 minutes before lights out. Remove before you get in and avoid bare-skin contact as this could cause ice-burn.
3. Hydrate well
Drinking water helps to regulate body temperature, which reduces the need for excessive sweating to cool you down. ‘Knock back fluids first thing, ideally water with added electrolytes, to help you absorb the water and hydrate,’ says personal trainer Sarah Lindsay. But forget expensive bottles from the supermarket – you can make your own electrolyte drink. Simply add a pinch of salt – you shouldn’t be able to taste it – to a bottle of squash or fruit juice and water. Pale yellow urine is a good sign that you’re hydrated.
4. Dress with care
‘Stick to loose clothes in breathable natural fibres that let heat escape – like cotton or linen,’ says Sarah. ‘Quick-drying, moisture-wicking fabrics that draw sweat away from your body are also a good choice.’ Choose lighter colours that reflect sunlight and will keep you cooler for longer. It’s best to avoid silk, as while it does have some cooling benefits it can retain heat and doesn’t absorb moisture effectively.
5. Exercise wisely
There’s nothing quite like sweat beads rolling into your eyes to ruin a workout. Exercise early in the morning or in the evening to avoid peak sunshine between 11am and 3pm. Not only will you find your workout easier, but you will avoid feeling sluggish later too. ‘Overheating during a workout can leave you depleted for the rest of the day,’ says Sarah. Opt for walking, swimming or doing yoga in a cool space.
6. Cool pulse points
Place a cool — not frozen — compress on pulse points like your wrists, neck or ankles. ‘They’re areas that rapidly respond to regulate your temperature,’ says Sarah. ‘Running your wrists under cold water can also work wonders.’
7. Sort hormones
Hot flushes are uncomfortable at the best of times, let alone when it’s muggy outside. Along with the above tips, adding a herbal remedy to your daily routine can help. Sage has been shown to decrease hot flushes by 64% after eight weeks**. Try A Vogel Menoforce Sage (£17 for 30 tablets, Boots).
Unsure which product you need to outsmart the sun? It all depends on how much you sweat…
- Antiperspirant: If you’re self-conscious about damp underarms, an antiperspirant is your best bet as this product is designed to prevent sweat. Aluminium-based compounds are the active ingredients found in most antiperspirants. The aluminium plugs the sweat ducts to prevent moisture forming on the surface of the skin.
- Deodorants: Not worried about sweating? If you simply want to mask the smell of body odour, opt for a deodorant. They use fragrance and antibacterial ingredients to reduce body odour, and many are chemical-free.
- Going natural: If you want to avoid toxins or have sensitive skin, natural deodorants could be the solution as they are often made with ingredients that soothe skin, such as shea butter and coconut oil. You may notice you sweat more during the transition from antiperspirant to normal perspiration, but after this — roughly two to four weeks — you may notice you sweat less than before.
