I’ll be the first to admit it: when I work out, I sweat a lot.
I’m that guy leaving puddles on the mat after a HIIT class. The one whose t-shirt looks like it’s been through a rainstorm after a run.
For a long time, I assumed it meant I was out of shape. Or that maybe something was wrong. But after years working in the fitness industry — and doing a lot of research — I’ve learned the truth is way more interesting.
If you’re someone who’s always drenched while your workout buddy looks barely misted, don’t worry: sweating is completely individual.
Here’s what I’ve learned about why some of us sweat more than others — and what it actually means about your health and fitness.
Sweating: Your Body’s Built-In Cooling System
First off, sweating is a good thing.
It’s your body’s natural way of cooling down. When your core temperature rises (from exercise, heat, stress, whatever), your sweat glands produce moisture on your skin. When that sweat evaporates, it cools you off. Simple but genius.
In fact, sweating is one of the most efficient ways humans regulate body temperature. It’s a big reason we can push ourselves in endurance sports better than a lot of other mammals.
So if you’re sweating buckets? It actually means your body’s doing exactly what it’s supposed to do: keeping you from overheating.
Why Some People Sweat More Than Others
Now, onto the big question: why do some people sweat way more than others?
It turns out there are a bunch of reasons — and most of them have nothing to do with fitness levels.
Genetics Play a Big Role
Some people are simply genetically predisposed to sweat more.
You can inherit things like:
- Number of sweat glands (the average person has around 2–4 million)
- How active those glands are
- How sensitive your body is to temperature changes
Basically, if your parents were heavy sweaters, chances are you might be too. It’s just the hand you were dealt.
Fitness Level (It’s Not What You Think)
Here’s the weird thing: fitter people often sweat more than those who are less fit.
Sounds backwards, right? But it makes sense when you think about it.
When you’re in good shape, your body becomes more efficient at cooling itself down.
It starts sweating earlier and sweats more to keep your temperature stable during tough workouts.
Studies have shown that trained athletes often start sweating at lower core temperatures than non-athletes.
So if you notice you’re sweating earlier into your workout compared to when you first started training?
Congratulations — it might actually mean you’re getting fitter.
(I found this reassuring when I first started running and thought I was dying because I sweated so much.)
Body Size and Composition
Generally speaking, the larger you are, the more you tend to sweat.
That’s because bigger bodies produce more heat during exercise. More muscle mass (or more body fat) can mean your internal engine runs hotter, so you need more sweat to cool down.
This doesn’t mean “overweight people sweat and fit people don’t” — far from it. I know plenty of lean, ripped athletes who sweat like crazy.
It’s about how much heat your body is generating, not just what the scales say.
Environment and Acclimatization
Where you live and how used you are to heat matter too.
If you train in a hot or humid environment, your body will adapt by sweating more. It’s a survival mechanism — your body learns to cool down faster because it has to.
Similarly, if you’re new to hot-weather training (say, you go on holiday and hit a gym in Spain), expect to sweat more than you would at home in the UK.
Over time, though, your body gets better at handling it.
When Should You Worry About Sweating?
Most of the time, sweating a lot during workouts is perfectly normal — even a sign that your body’s working well.
But there are a few cases where it might be worth speaking to a doctor:
- You sweat excessively even when you’re not hot or exercising (this could be a condition called hyperhidrosis)
- You feel dizzy, nauseous, or confused along with sweating (possible sign of heat exhaustion)
- Your sweating suddenly changes dramatically with no obvious cause
- You sweat only on one side of your body (can occasionally signal a nerve issue)
Basically, if your sweating is interfering with your life or accompanied by other worrying symptoms, it’s worth getting checked out.
Otherwise, get used to it and find a way to manage it. Life’s to short to sweat the small stuff.
Tips for Managing Heavy Sweating During Workouts
Speaking from experience, here’s what’s helped me feel more comfortable training (and socialising after) when I’m sweating like a fountain:
Choose the Right Clothing
Breathable, sweat-wicking fabrics are your best friend.
Brands like Under Armour, Nike Dri-Fit, and even affordable ranges at Decathlon offer great options.
Stay away from cotton — it just soaks up the sweat and stays wet.
Stay Hydrated
If you sweat a lot, you’re losing more fluid (and electrolytes) than average.
Make sure you’re drinking water regularly during workouts, and consider adding electrolytes for longer or more intense sessions.
Dehydration can make you feel sluggish and seriously mess with your performance.
Use Sweat Towels and Wristbands
Old-school, but effective.
Having a small towel nearby or wearing a sweatband can stop sweat dripping into your eyes (nothing more annoying mid-burpee).
Change Quickly After Workouts
Lingering in sweaty clothes isn’t just uncomfortable — it can lead to skin issues like rashes or fungal infections.
Bring a spare top or plan your workouts so you can change straight after.
Own It!
Honestly? The biggest shift for me was mental.
Sweating heavily used to make me feel embarrassed — like it was something to hide. Now, I wear it like a badge of honour. It’s proof that I’m working hard, pushing myself, and looking after my body.
And let’s be real: no one’s judging you as much as you think they are. Most people are too busy trying not to fall off the treadmill themselves.
Sweat Proud
If you take anything away from this article, let it be this: how much you sweat doesn’t define your fitness, your strength, or your worth.
Some people sweat buckets after five minutes of cardio. Others barely glisten after an hour of heavy lifting.
It’s all down to genetics, fitness adaptations, body size, environment, and a hundred other factors that make each body unique.
So next time you leave a puddle on the mat or wring out your t-shirt after a spin class, smile to yourself.
Your body’s doing exactly what it’s built to do — and that’s something to be proud of.
Sweat happens. Own it.