Does Sweating Remove Toxins? Saunas and the Truth
Sweating it out is one of the most popular detox ideas, from saunas to hot yoga. Here is what sweat is really for, what it contains, and how to enjoy the heat safely.
After a long sauna or a hard workout, dripping with sweat, it really can feel as if you are washing something out of your body. That feeling is a big part of why sweating is sold as a detox, from home sauna blankets to hot yoga classes.
Sweat does contain tiny traces of unwanted substances. But its main job is cooling you down, and it plays only a minor role in clearing waste. Here is what is really going on, and how to enjoy a sauna safely if you love the heat.
What sweat is for
Sweat is your body's built-in cooling system. Cleveland Clinic explains that as sweat evaporates from your skin, it cools the skin and the tissue beneath it, keeping your temperature in a healthy range.
Most of your sweat glands, called eccrine glands, are spread across your body and produce the watery sweat you notice on hot days or during exercise. A second type, apocrine glands, is found mainly in the armpits and groin and makes thicker sweat linked to stress. These play only a small part in cooling.
Cool Cucumber Mint Water
You need
- cold water1 liter (4 cups)
- cucumber, thinly sliced1/2
- lemon, thinly sliced1/2
- fresh mint leaves1 small handful
Method
- Wash the cucumber and lemon, then slice them thinly.
- Gently crush the mint leaves between your fingers to release their scent.
- Put everything into a jug or bottle and add the cold water.
- Chill for 30 minutes before your sauna or workout so it is ready when you finish.
- Sip a glass or two slowly afterward as part of cooling down.
Tips
- Keep it in the fridge and drink it within 24 hours.
- If you sweat heavily, Cleveland Clinic advises replacing electrolytes, the body salts lost in sweat, as well as water. Ask your doctor or pharmacist what suits you if you sweat a lot often.
- This water simply helps you rehydrate. It does not detox or flush anything.
What is in your sweat
Sweat from eccrine glands is about 99% water. Most of the rest is sodium and chloride, the parts of salt, with smaller amounts of potassium, other minerals and proteins.
It is true that sweat also contains trace amounts of substances such as heavy metals and BPA, a chemical found in some plastics. This is where the detox idea comes from. But the key word is trace. Cleveland Clinic says sweat plays a pretty minor role in cleaning harmful substances from your body.
What the evidence says
Your liver and kidneys do most of the work of clearing harmful substances, not your skin. Cleveland Clinic notes there is not enough evidence that heavy sweating through exercise or saunas improves health by removing toxins.
NCCIH lists saunas among popular detox methods and reports that reviews found no compelling research that detox programs remove toxins from the body. So enjoy a sauna for warmth and relaxation if you like it, but do not rely on it to clean you out.
How to use a sauna safely
A sauna is serious heat. Harvard Health describes dry sauna heat reaching up to about 85 °C (185 °F), skin temperature rising to around 40 °C (104 °F) within minutes and the pulse jumping by 30% or more. The average person can lose about half a liter (a pint) of sweat in a short session.
Step 1. Skip alcohol before and after the sauna, and if you take medicines that can affect sweating, ask your doctor or pharmacist first. Step 2. Keep each session to 15 to 20 minutes. Step 3. Cool down gradually when you come out. Step 4. Drink 2 to 4 glasses of cool water afterward. Step 5. Leave at once if you feel unwell, and skip the sauna when you are ill.
Questions people ask
Can I sweat out a hangover?
No. Sweat plays only a minor role in clearing substances from the body, and alcohol in a sauna can be risky. Rest, water and food are a safer choice.
Is an infrared sauna better for detox?
We found no good evidence that any type of sauna removes toxins in a meaningful way. The same safety rules apply: limit your time, avoid alcohol and drink water afterward.
Does sweating more mean I am burning more fat?
No. Sweat is mostly water, so any weight you lose in a sauna is fluid that comes back when you drink. That is why rehydrating matters.
Sources
- Sweat — Cleveland Clinic
- Saunas and your health — Harvard Health Publishing
- Detoxes and Cleanses: What You Need To Know — NCCIH
This article is for general information only and is not medical advice. Herbs can interact with medicines and health conditions. Talk to a doctor or pharmacist before trying a herbal remedy, especially if you are pregnant, breastfeeding, giving it to a child, or taking any medication.