As the temperatures rise, many people notice they’re sweating more, especially during outdoor activities like walking to their car or exercising. But does the heat actually lead to burning more calories? Experts share their insights on how the body responds to heat and whether it impacts your calorie expenditure.
The Body’s Effort to Stay Cool
Our bodies are constantly working to regulate temperature, a process known as thermoregulation. When temperatures climb, the body activates sweat glands to cool down, evaporating sweat to lower internal temperature. While it may feel like you’re working harder in the heat, experts stress that sweating itself does not increase calorie burn.
“The body does a great job of keeping cool without requiring more energy,” says Dr. Marc Eisenberg, a cardiologist at Columbia University Medical Center. “You don’t burn extra calories simply because you’re sweating more.” Although sweat rates can vary among individuals, there is no research linking increased perspiration to higher calorie expenditure.
However, the hotter weather does come with increased risks, particularly dehydration. As sweat increases, so does the need to replenish lost fluids. “Dehydration can lead to a drop in blood pressure, causing the heart to work harder,” says Eisenberg. Despite the elevated heart rate, this doesn’t result in significant calorie burn and can pose serious health risks.
Risks of Heat Exposure
Extreme heat can overwhelm the body’s ability to cool down, especially in high humidity, which prevents sweat from evaporating effectively. “This can lead to heatstroke, a dangerous condition where body temperature rises to 104°F or higher, causing confusion, irritability, and even coma,” Eisenberg warns.
The good news is that with gradual exposure, the body becomes more acclimated to the heat. After about 14 days in hot conditions, you may notice a reduced sense of exertion during physical activity. However, even with heat adaptation, staying hydrated remains crucial.
Heat vs. Cold: Which Burns More Calories?
While heat doesn’t necessarily increase calorie burn, cold weather might have the opposite effect. The body works harder to maintain temperature in cold conditions, using more energy to produce heat. “In extreme cold, the body triggers shivering, which burns calories,” explains Eisenberg. But this typically happens only in life-threatening conditions, so living in a cold climate doesn’t automatically mean you’ll burn more calories.
Exercise in Hot Weather: Is It Effective for Weight Loss?
It’s tempting to believe that exercising in the heat can help you shed extra pounds, but much of the weight loss is water weight, not fat. The body sweats more in hot weather to keep cool, and if hydration isn’t maintained, water loss can lead to temporary weight reduction. “But this isn’t a sustainable form of weight loss,” says Eisenberg.
Exercising in hot conditions also carries the risk of heat-related illnesses, including heatstroke. For those choosing to exercise during heatwaves, frequent breaks in air-conditioned spaces and consistent hydration are critical to prevent dehydration and heat stress.
Conclusion
While hot weather may make you feel like you’re working harder, it doesn’t necessarily increase calorie burn. Dehydration and heat-related risks are important factors to consider, especially when engaging in outdoor activities. Staying hydrated, taking breaks, and allowing your body to acclimate to the heat are key to maintaining health in high temperatures.
Related Topics:
Can You Build Muscle Doing Cardio
