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"facebook dialogPinterestPages 1 &amp;amp; 2: Photos by John Balsom/courtesy of Trunkarchive.comPage 4: Photo courtesy of Wikimedia Commons.\n\nLet's face it: For a long time sweat suffered from an image problem. Remember sweatshops, malaria, Richard Simmons' Sweatin' to the Oldies? But today, sweat sells. Take Hugh Jackman's damp undershirt, which went for $30,000 at an auction last December. Or the arresting images of Gatorade-colored droplets of perspiration rolling off the bodies of the world's most famous athletes. Or Kate Upton's glistening cleavage hawking patty melts for Carl's Jr.\n\nNot only is sweat sexy, sweat is vital. You'd die without expelling this mix of mostly water and salt, which prevents overheating. And it's a really good thing if you sweat a lot. \"It's men who are most in-shape who will sweat the most, and the most quickly, because their bodies are conditioned,\" says Neal Pire, a New York-based personal trainer and fellow of the American College of Sports Medicine.\n\nWhen you work out, muscle contractions generate heat. If you exercise regularly, you're better able to cope, for two reasons: One, the volume of your blood\u00AD\u2014the stuff that carries oxygen to exerted muscles\u2014is 20 percent higher, and this provides the fluid for sweating. Two, you start sweating sooner, because your body has been programmed to recognize the need for cooling faster. (Also, the more efficient you become at sweating, the better you hold on to sodium, which prevents muscle cramping.) This, in turn, means you'll be able to work out longer.\n\n\"It's the reason why a sweaty body looks attractive to people,\" says Michael Bergeron, executive director of the National Institute for Athletic Health &amp;amp; Performance. \"The image implies active, fit, tough, and resilient.\"\n\nSo now that you know that perspiring is good for you, and that you should be doing more of it, here's everything you need to know to do it the right way.\n\n\u2022 \u2022 \u2022\n\nHow to Sweat Better\n\n  Anatomy Of An Oversweater\n\n  Sauna vs. Steam Room vs. Sweat Lodge\n\nBack to Intro\n\nAnatomy Of An Oversweater\n\nfacebook dialogPinterestPages 1 &amp;amp; 2: Photos by John Balsom/courtesy of Trunkarchive.comPage 4: Photo courtesy of Wikimedia Commons.\n\n1. Hydrate Properly\n\nDuring exercise, your sweat output can range from 6.8 to 118 fluid ounces per hour. To stay within a healthy range, as defined by the American College of Sports Medicine, you should shed no more than 2 percent of your body weight, or else you risk dehydration.\n\nFor optimal output, pay attention to input: Overhydration tends to dilute electrolytes, the minerals that regulate your sweat rate, according to Dr. Tim Noakes, the author of Waterlogged: The Serious Problem of Overhydration in Endurance Sports. Dehydration stifles sweat because it takes water to produce perspiration.\n\nYour hydration formula depends on your fitness level and the type of activity, but there are rough guidelines, outlined by the ACSM. Two to three hours before exercise, drink 14 to 20 ounces, or two to three glasses. During your workout, aim to drink 8 to 10 ounces every 15 minutes. To speed recovery post-workout, drink 23 fluid ounces per pound of body weight lost.\n\nAs for what to drink, \"Water is ideal for the typical gym-goer,\" personal trainer Neal Pire says. But after more than an hour of strenuous exercise, you need to replace your sodium and other electrolytes. A drink containing 500 to 700 milligrams of sodium for every 33 ounces of fluid\u2014a typical sports drink\u2014should do it.\n\n2. Get Enough Sleep\n\nIf you're deprived of shut-eye, you'll produce 27 percent less sweat during a workout, says a study in the American Journal of Physiology. \"More work needs to be done on this,\" says William C. Kohler, M.D., medical director of the Florida Sleep Institution, \"but it's possible that lack of sleep negatively affects sweat rate because this interferes with the autonomic nervous system, which controls sweating.\"\n\n3. Adapt to the Conditions\n\nSeeking the solace of an air-conditioned gym is not necessarily a bad idea. In a room that's 68 degrees or below, exercise is the only factor that raises your core temperature, which means, according to Michael Bergeron of the National Institute for Athletic Health &amp;amp; Performance, \"you're going to be able to do more for a longer period of time.\"\n\nBut there is a downside to a climate-controlled regimen. The next time you go for a jog in, say, the dry heat of Los Angeles, you won't be acclimated. This means you won't sweat the way you need to, and when you do, it will probably be too salty, which could lead to cramping.\n\nAcclimating to the heat is no different from adjusting to altitude, Pire explains. Ten to 14 days of gradually increasing exercise duration under the sun can prep your body to perspire in toasty conditions.\n\nOn humid days, stay in the gym. \"Sweating without evaporation doesn't cool the body,\" Bergeron says. If the air is already full of moisture\u2014generally above 90 percent humidity\u2014the beads will remain on your skin, acting as an insulator, which will put you at a greater risk of overheating and tire you much more quickly.\n\n4. Choose the Right Workout Clothes\n\n\"One of the most important things to take away from a discussion about better sweat,\" Pire says, \"is the need for breathable clothing.\" In recent years, temperature- and sweat-regulating gear has saturated the fitness-apparel market. The clothing\u2014like that of Nike's Dri-FIT or Adidas' ClimaCool lines\u2014promises to cool by pulling perspiration from the skin and pushing it through the fabric.\n\nNo need to ditch your traditional cotton tees, though. \"Cotton generally works just fine,\" Pire says. \"It's going to get wet, but it breathes.\"\n\n5. Don't Force It\n\nYou've seen these wrestling-team throwbacks at your gym: guys exercising while wearing a trash bag (or a fancier version called a sauna suit) in order to trap heat, facilitate excessive sweating, and, ipso facto, shed water weight.\n\nBut the Hefty fans are wrong on this one. \"Perspiration can't evaporate through a sauna suit, meaning it can't cool you properly,\" Pire says. Plus, this is only an ephemeral slim-down. \"You'll gain it all back as soon as you start drinking fluid again.\"\n\nThe idea is to let your sweat flow naturally whenever possible, Pire says. Antiperspirants contain aluminum components that spackle the sweat glands. That's great if you're about to conduct a presentation for work\u2014less so when you're working out. \"Wear deodorant during exercise,\" Pire says. \"It will mask the odor but won't curtail the sweat.\"\n\n6. Let It Motivate You\n\nOkay, so maybe relishing your perspiration won't make you sweat more efficiently, but it may make you a more satisfied athlete. \"Psychologically,\" says Ramani Durvasula, associate professor of psychology at California State University Los Angeles, \"it's possible that if two men exert the same amount during a workout but one sweats more, Mr. Sweaty is going to feel like he worked harder.\" No doubt we feel a greater sense of accomplishment when our eyes are stinging with sweat because CrossFit or speed work has left us drenched. It could all be in our heads, Durvasula explains, but that may not matter: \"The workout that leaves a person feeling confident will keep him coming back, and that's the only way you get healthy for life.\"\n\n7. Eliminate the Odor\n\nWhat goes in must come out, so if the food you eat smells, it's likely you will too. Garlic, onions, blue cheese, cabbage, vinegar, and red meat all add their scent to your otherwise clean sweat. But booze might be the worst\u2014hence you can tell when the guy on the treadmill next to you is coming off a bender. Five to 10 percent of the alcohol you consume is secreted through your urine, breath, and, yes, foul-smelling sweat. And the stronger-smelling the drink, the more it will affect your sweat. So vodka drinkers will be in the clear, while beer will make your sweat the stinkiest. \"It's the hops,\" says dermatologist Jeffrey S. Dover. Meanwhile, if your perspiration smells like ammonia, you could be experiencing ketosis, in which your body generates energy from the breakdown of fat rather than carbohydrates. During a workout, this can strain your kidneys and cause nausea. Be sure you include carbs in your recovery snack and meal.\n\nAnatomy Of An Oversweater\n\nBack to Intro\n\nAnatomy Of An Oversweater\n\n   __\n\n \u00A0BODY PART\u00A0\n\n \u00A0 \n\n \u00A0THE PROBLEM\u00A0\n\n \u00A0 \n\n \u00A0THE SOLUTION\u00A0\n\n \u00A0  Head and Face__\n\n \u00A0Your face, neck, and scalp are areas prone to gustatory sweating, the kind that happens shortly after ingesting food. Caffeine and spicy foods worsen this type of perspiration.\n\n \u00A0High-pressure power lunch? Order bland eats. Other treatments include antiperspirants (applied to your hairline or face) and localized Botox to paralyze sweat glands.\n\n \u00A0\u00A0  Underarms\n\n \u00A0Anxiety, stress, high temperatures, and testosterone levels open these floodgates. But underarm glands also secrete proteins and fatty acids, which cause yellow stains.\n\n \u00A0Antiperspirant's aluminum is what blocks sweating; deodorant blocks only odor. When OTC options don't prevent pitting-out, you might need a prescription version or Botox.\n\n \u00A0\u00A0  Groin\n\n \u00A0If your groin can't breathe (because of too-tight underwear or synthetic fabrics), excess sweat builds up, causing a ring-shaped rash on the genitals, buttocks, and thighs.\n\n \u00A0Going commando or putting a dab of fragrance-free cornstarch powder in your shorts will keep you drier.\n\n \u00A0\u00A0  Hands and Feet\n\n \u00A0Stress can bring on sweaty palms and feet\u2014where blisters can pop up. Otherwise, a malfunction in your nervous system may be telling your palms to overproduce.\n\n \u00A0Soak your hands in baking soda and water for 15 minutes three days in a row. Use an antiperspirant on your feet and stick to well-ventilated shoes (leather works well).\n\n \u00A0\u00A0  Entire Body\n\n \u00A0If your whole body is soaked, hyperhidrosis might be to blame. It's a genetic condition, but is also a symptom of anxiety disorders, spinal-cord injuries, and heart disease.\n\n \u00A0Treatments include clinical-strength antiperspirant, electric-shock therapy, Botox injections, and surgery in extreme cases.\n\nSauna vs. Steam Room vs. Sweat Lodge\n\nBack to Intro\n\nSauna vs. Steam Room vs. Sweat Lodge\n\nfacebook dialogPinterestPages 1 &amp;amp; 2: Photos by John Balsom/courtesy of Trunkarchive.comPage 4: Photo courtesy of Wikimedia Commons.\n\nSauna\n\n  Heat Index: 160 to 200 degrees, 5% to 30% humidity\n\n  How It Works: Infrared rays or stones warmed over a furnace or stove produce dry heat.\n\n  Session Length: Twenty minutes, max\n\n  Ick Factor: Low. Saunas are made of wood, because dry heat won't warp it. Less moisture means fewer germs.\n\n  What to Bring: A towel, to sit on\n\n  Body Benefit: Reduced post-workout muscle inflammation\n\n  Detox Effects: None\n\n  Risk Assessment: Low. Fit, hydrated bodies are usually fine, with a minimal risk of dehydration and overheating.\n\nSteam Room\n\n  Heat Index: 110 to 114 degrees, 100% humidity\n\n  How It Works: Water warmed by heaters and converted to steam provides moist heat.\n\n  Session Length: Twenty minutes, max\n\n  Ick Factor: Medium. Metal, tile, or plastic benches, thanks to the moisture, breed bacteria.\n\n  What to Bring: An old bathing suit; high temps can ruin elasticity. Or go naked.\n\n  Body Benefits: Reduced muscle inflammation and help with congestion\n\n  Detox Effects: Nada\n\n  Risk Assessment: Medium. Humidity ups your risk of dehydration and overheating.\n\nSweat Lodge\n\n  Heat Index: 102 to 106 degrees, varying humidity\n\n  How It Works: Water is poured over fire-warmed stones to generate steam.\n\n  Session Length: Purification ceremonies last several hours.\n\n  Ick Factor: High. You might be in a domed hut or covered hole. Beware of people vomiting from smoke inhalation.\n\n  What to Bring: Skip synthetic fibers and metal jewelry; they can get hot and burn the skin.\n\n  Body Benefit: Reduced muscle inflammation\n\n  Detox Effects: Nil\n\n  Risk Assessment: High. In 2009, three people died from heat-related illness after paying $9,695 each to experience an Arizona sweat lodge.\n\nBack to Intro"^^<http://www.w3.org/2001/XMLSchema#string>
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