No matter how sharply you dress, running around on a hot and humid day can often result in rather large circular sweat marks on your clothes! When you sweat profusely - more than others whose body may not react to heat in the same way - can be uncomfortable and even embarrassing at times. While sweating is a natural reaction by the body to remain cooler, there are days when you want to avoid sweating. Your clothes, hydration levels, and even your body weight, are all factors that can help you avoid sweating. Sweat pads and prescription medications for people with conditions that lead to excessive sweating or hyperhidrosis are other ways to prevent excessive sweating.

Why do we sweat?

Sweating is a natural bodily function that helps regulate body temperature by releasing heat through the evaporation of sweat from the skin’s surface, explains dermatologist Dr Chinjitha T Davis. Sweating helps cool down the body. When the body’s temperature rises, sweat glands release sweat onto the skin’s surface. As the sweat evaporates, it cools the skin as well as the blood flowing through the skin. This helps to lower the body’s internal temperature. During exercise or physical exertion, muscles generate heat. Sweating helps to dissipate this excess heat to prevent overheating. In the hot weather, the body sweats to maintain a stable internal temperature.

A study published by StatPearls suggests that sweat glands are one of the primary parts of the body that maintain thermoregulation. However, excessive sweating can be uncomfortable and embarrassing. “Genetics, primary hyperhidrosis (due to faulty nerve signals triggering sweat glands to be active), Hormonal Changes, certain health issues, including diabetes, hyperthyroidism, infections, neurological disorders, medications like antidepressants and pain relievers, anxiety/stress, spicy foods, caffeine and alcohol are causes for Hyperhidrosis,” explains Dr Davis.

How to avoid sweating

Here are methods to help reduce sweating:

1.Use antiperspirants

Antiperspirants contain aluminium-based compounds that temporarily block sweat ducts, reducing the amount of sweat that reaches the skin’s surface. Apply them to clean, dry skin, usually at night for maximum effectiveness. According to the UK’s NHS, antiperspirants that have aluminium chloride are often used to treat hyperhidrosis.

2. Wear breathable clothing

Clothes made from natural fibres like cotton, or moisture-wicking fabrics, allow air to circulate and help keep the skin cool and dry. Avoid synthetic fabrics that can trap heat and moisture. A study, published in the Journal of Cleaner Production, states that moisture-wicking fabrics help in making you feel more comfortable and also reduce energy consumption.

3. Stay hydrated

Drinking plenty of water helps regulate body temperature and can reduce the need for sweating. When the body is well-hydrated, it can cool itself more efficiently. In fact, in the case of profuse sweating, adding salt to water will also help. A study, published in Nutrition Review, states that it is important to supplement drinks with additional salt when excessive sweating is experienced. Check out how much water do you need per day.

4. Maintain healthy weight

Another way to avoid sweating is to not be overweight. Excess body weight can increase sweating because the body has to work harder to regulate temperature. Losing weight can help reduce the amount of sweat produced. Being overweight and obese are two main conditions related to hyperhidrosis, states this study, published in the chapter Hyperhidrosis and Obesity on Springer.

5. Avoid spicy foods, caffeine and alcohol

Spicy foods, caffeine and alcohol can trigger the body’s sweat glands and increase sweating. Reducing intake of these foods and beverages can help manage sweat production. A study published in the Journal of Nutrition & Intermediary Metabolism, observes an association between the reduction in consumption of spicy foods and frequency of night sweats.

6. Practice stress management techniques

Another way to avoid sweating is to avoid stress and anxiety. These can trigger sweating, especially in the palms and underarms. Techniques such as deep breathing, meditation, and yoga can help reduce stress levels and associated sweating. A study, published in Frontiers in Physiology, links increased sweating to anxiety disorders such as panic disorders as well as other phobias. Many stress management techniques that help you reduce anxiety.

Stress and anxiety can also lead to excessive sweating. Image courtesy: Pexels

7. Use sweat pads or shields

Adhesive pads or shields can be placed inside clothing to absorb sweat and prevent it from reaching the outer layers of clothes, helping to manage visible sweat marks. So while this may not stop sweating, it will help you not feel the sweat.

8. Prescription treatments

For those with severe sweating, doctors can prescribe stronger antiperspirants that reduce sweating. These treatments may contain higher concentrations of active ingredients or other compounds that inhibit sweat gland activity. Oral medications are also available, which decrease overall sweating but can cause side effects such as dryness of the mouth and eyes, constipation etc. However, the American Academy of Dermatology Association states that medications to avoid sweating must only be consumed if other treatments have failed to work, and You have excessive sweating in several areas or over most of your body.

9.Iontophoresis

Iontophoresis is another non-invasive treatment you can obtain from a dermatologist for excessive sweating, particularly in the hands and feet. “It involves placing the affected areas in water and passing a mild electrical current through the water to temporarily block sweat glands. It should not be attempted at home without proper guidance,” says Dr Davis. Treatments are typically done several times a week, with maintenance sessions needed afterwards. It is generally considered safe, though some people may experience mild skin irritation or discomfort during the procedure. A study published in the Annals of Dermatology, recommends the use of tap water for the procedure.

Various medical treatments and surgical options are available to stop sweating. Image courtesy: Pexels

10. Botox injections

Botox injections can temporarily block the nerves that stimulate sweat glands. This treatment is often used for excessive sweating in areas like the underarms, hands, and feet. A study, published in the journal Diseases, observed that botox injections reduced sweat production by 50 per cent among the participants. Check out how safe botox injections are and how to get them done.

11. Explore surgical options

In severe cases of hyperhidrosis, surgical options such as sympathectomy (cutting nerves that trigger sweating) or the removal of sweat glands may be considered. These procedures are usually a last resort after other treatments have been ineffective.

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