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SWEAT RELIEF
The 7 foods that can make you sweat more as temperatures hit 33C – including a sweet treat and a go-to summer snack
We might actually be able to control our body odour by cutting out certain foods, experts say
WHEN we get hot, we tend to sweat more.
It’s our body’s natural way of keeping us cool – every droplet of sweat that evaporates from our skin helps to lower our internal thermostat.
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As necessary as this process is, on days like today when temperatures are expected to reach 33C in some places, it can be quite unpleasant - not least because it smells.
Instead of turning to deodorants and perfumes, could we control our body odour by cutting out certain foods?
"Although food is associated with our digestive system, what we eat can have an impact on our entire body," according to dietitian Lucy Diamond, who is also a clinical director for innovation at NHS weight management provider, Oviva,
"One interesting phenomenon is how certain foods can actually make us sweat."
Read more on sweating
And she's not just talking about spicy foods, which most people already associate with sweating.
Here, Lucy details seven types of food and drink that could make you a sweaty mess this summer.
1. Caffeine
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It turns out your morning coffee or energy drink might be doing more than just waking you up.
"Caffeine stimulates the central nervous system and can activate your sweat glands," Lucy said.
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"It's a vasoconstrictor, meaning it narrows blood vessels, which can raise body temperature and lead to sweating."
But, according to the expert, you're only likely to notice these effects if you consume lots of caffeine, or if you drink more than you are used to.
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2. Protein
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It's bad news for those obsessed with protein.
Despite being great for weight loss and banishing cravings, a protein-rich diet can increase sweating.
"Your body has to work harder to break down protein compared to fats or carbohydrates, which can raise your body temperature and potentially lead to sweating," Lucy said.
This is often referred to as having the 'meat sweats' when it occurs after a large, protein-rich meal.
It's not just meat that is high in protein though - eggs, lentils, milk and even fish are high in the good (or bad) stuff.
3. Booze
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Many of us enjoy a tipple in the sunshine.
And while an ice-cold beer can seem like a good way to cool yourself down, Lucy says that booze can actually make you sweat more.
"This is because alcohol dilates blood vessels, increasing blood flow to the skin, which can make you feel warm and trigger sweating," the expert said.
"It can also interfere with your body's temperature regulation."
4. Processed foods
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While tasty, easy on-the-go processed foods like crisps can make a good poolside snack, they tend to be very high in salt.
"Foods high in sodium can lead to water retention, which your body may try to rectify through sweating," Lucy said.
As well as this, your body might need to work harder to digest processed foods, which can raise your internal body temperature, she added.
5. Hot drinks
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There are many places around the world where people drink hot drinks to stay cool in their tropical climate.
But Lucy advises against doing this.
"Any hot beverage, even if it's just hot water, can raise your body temperature and cause sweating as your body attempts to cool down," she said.
"Therefore, drinking hot drinks on a warm summer’s day may actually help with cooling off."
6. Excess sugar
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Eating too many sweet treats can cause sweating.
When you eat a high-sugar meal, your body produces insulin to process the sugar and convert it into energy, Lucy said.
This can cause your blood sugar to spike, and then your body may overcorrect and produce too little insulin.
This can lead to a brief period of low blood sugar called reactive hypoglycemia, which makes you sweat.
7. Onions and garlic
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While onions and garlic may not make you sweat more per se, they can make you think you're sweating more.
"The veg can make your sweat smell different to usual, which can give the illusion that you're sweating more," Lucy said.
"This is a result of allium, a chemical found in onions and garlic, which your body converts to a sulfur compound – which leads to a distinct odour."
Keep a food diary
It's important to note that while these foods can increase sweating, the effect can vary greatly from person to person, Lucy said.
"Factors like individual metabolism, overall diet, physical health, and even the environment can all play a role," she added.
If you find yourself sweating excessively after eating certain foods or drinks, Lucy suggests keeping a food diary to identify patterns.
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"But, if you're experiencing persistent, excessive sweating unrelated to heat or exercise (a condition known as hyperhidrosis), it's best to speak to your doctor," she said.
10 easy ways to stop sweating
These expert-approved tips should see you through summer, no sweat!
1 Drink up
It might seem counterintuitive to drink more to avoid sweating, but fluids help keep your body cool, so it doesn’t have to sweat as much to release extra heat.
“Dehydration can also lead to more sweating, as your body is working harder to stay functioning properly,” says personal trainer Tom Penn of F45 Training.
2 Cut The Fat
“Foods high in fat can cause your insides to warm up as your body processes it, resulting in increased sweat,” says Abbas Kanani, a pharmacist from Chemistclick.co.uk.
This includes chips, crisps, cakes and processed meats. Prioritise “good fat” olive oil, which is rich in antioxidants, easy to digest, boosts metabolism and helps regulate sweat levels.
3 Swerve spice
As you’d imagine, hot, spicy dishes can make you perspire more. Cool down with yoghurt, and go big on fruits and vegetables with a high water content instead.
Try watermelon, grapes and broccoli to boost hydration. Caffeine can also increase sweat, so give decaf a go.
4 Wear deo at night
“Antiperspirants work by blocking the sweat ducts so sweat can’t reach the surface of our skin,” explains Tom.
“For best results, apply this to clean, dry underarms before bed. The ingredients need time to create the block over the sweat duct and most people sweat less when in bed.
Be patient with this method – it may not work immediately, but after a few nights you should start to see results the next day.”
You could also speak to a pharmacist about trying stronger deodorants, such as Driclor and Perspirex.
5 Get a good kip
Some studies have found links between sleep deprivation and heat regulation in the body being disrupted.
“If poor sleep is affecting hormone levels, and vice versa, it may trigger symptoms such as hot flushes, sweating and night sweats,” says Abbas. Aim to get seven to nine hours of kip a night by implementing a calming bedtime routine.
Have a bath, dim the lights, avoid screens and write down anything
that may be troubling you, so it’s out of your mind. Hazim Sadideen, consultant plastic surgeon at Cadogan Clinic, says night sweats could be serious if they are related to certain medical conditions (such as tuberculosis, some cancers or bone infections), so if you suddenly experience new night sweats, speak to your GP.
6 Check stress levels
Stress can cause your body temperature to rise, triggering sweat glands to kick in – hence why you might get sweaty palms and feet when scared or overexcited.
“Taking slow, deep breaths, holding the breath in for a few seconds and then releasing it, can help slow your heart rate and calm you down,” says Abbas.
Download brain-training app Personal Zen, designed to reduce stress and build resilience (Personalzen.com).
7 Opt for cotton
Wear loose-fitting, breathable clothes and avoid synthetic fabrics, which can make sweating worse.
“Nylon isn’t breathable and will trap moisture and heat, making you more likely to sweat.
Polyester-based clothing has water-resistant properties, meaning it does not absorb moisture – therefore sweat may remain trapped on your body and clothes,” says Hazim.
Tom adds that lighter colours help to reflect the sun rather than absorb it, so wearing white and cream can also keep you cool and dry.
8 Quit smoking
If you needed another reason to quit the cigarettes or vapes, here it is. “Nicotine tells your body to release the chemical acetylcholine, which turns on the sweat glands.
It also raises your body temperature, heart rate and blood pressure,” says Abbas.
9 Try vinegar
Often, there’s some truth behind old wives’ tales. “There are home remedies you could try, such as soaking a cotton ball in apple cider vinegar and applying it to your problem areas at night,” says Tom.
10 Block with Botox
“Botox can be used to prevent the hyperstimulation of sweat glands, when there is no medical reason behind the sweating,” says Hazim.
He says that by blocking or interrupting this chemical pathway, Botox minimises or even stops any sweating where it has been injected.
“This is not a cure, but it does help control excessive sweating and is effective for six to 12 months. Some patients with milder symptoms also like this treatment to help them enjoy the summer more.
"Common areas people choose to have treated are the armpits, groin and face.”