What can I do about salty sweat stains?

Dear Salty, 

It’s no wonder you’re a little salty.  Working out most days takes dedication. Spending extra time washing all your clothes is probably the last thing you want to do. It may be helpful to know that everyone gets a little sweaty! Sweating helps regulate body temperature and excretes excess waste. How much and how fast you sweat differs from person to person. Additionally, some people naturally have saltier sweat than others!  

Is it necessary to wash clothes between workouts? 

While it’s annoying to have to wash your clothes between workout sessions, re-wearing sweaty shirts can expose you to potential bacteria that can cause skin infections. Washing your clothes in cold water and using detergent with bleach between workouts will likely do the trick. You might also feel fresher, too! 

Can you change the amount of salt in your sweat through diet?  

In general, diet doesn’t affect salt content in sweat. People who eat substantially more or less salt tend to sweat out the same amount of salt as others. That said, most studies haven’t looked at the effect of gradual changes to salt content in your food.   

While changing your diet probably won’t make you less salty, it’s still important to make sure you’re hydrated with enough water and electrolytes. Luckily, all that takes is drinking water and salting your food to your personal preferences.  

Can you change the amount of salt in sweat through exercise?  

Compared to diet, research shows that adapting to hot conditions might help you sweat less salt. However, as a result, you also tend to sweat more. You can turn up the heat in one of two ways – exercising in the heat or through passive strategies like a sauna.  

Heated exercise can improve your heart health through better body heat management and blood circulation. However, most studies on exercise in hot conditions have only been done on athletes. So, the jury is still out on whether the average person will see changes. It may be worth consulting with a health care professional, especially if you have a heart condition, before signing up for your next heated class. If you do go the hot exercise route, staying hydrated helps prevent overheating, dehydrating, headaches, and other unwanted symptoms.  

That said, passive strategies like sauna before or after exercising might similarly lead to changes in the salt content of your sweat. A general recommendation is to start with 5-10 minutes or less depending on how you feel. From there, you can work your way up in time.  

Just like hot exercise, it’s a good idea to consult with a health care professional before starting to make sure it’s safe for you. You’ll want to make sure you’re well hydrated before and after using a sauna.  

What else can you do the next time you’re salty? 

Diet and exercise aside, here are some other options you can consider the next time you’re feeling salty:  

• Switch your gym attire. You can try buying more gym shirts or wearing a cotton or mesh fabric undershirt that’s more breathable. If it’s an option, you can also buy cotton or mesh fabric gym shirts at your current gym. You could also hand-wash the shirt in a sink to avoid doing an entire load of laundry.  
• Change up your routine. You might consider finding a new gym, changing it up outdoors to have more control over your attire, or switching up your workout routine.   
• Self-care and medical interventions. You can try to use an antiperspirant (which is different from deodorant) to help you sweat less. You can also talk with a health care provider about whether medical interventions like Botox can help you sweat less. While salty sweat can be frustrating, it's great that you've continued to show up to take care of your health.  

Stay fresh,