Does heavy sweating mean a better workout? A heart specialist clears the air

Sweating during exercise is normal, but many people believe that a drenched shirt means a more effective workout and greater fat burn. According to medical experts, the amount of sweat is actually not a good indicator of how hard your heart is working. Dr Devandra Kr Shrimal, director of cardiology at Narayana Hospital in Jaipur, explains that sweating is simply the body's natural way of cooling itself down when internal temperature rises. Because individual sweat rates vary widely, a soaked shirt does not mean you had an intense cardio session. Weather also plays a major role, as hot and humid conditions can cause heavy sweating during a light workout, while swimming or exercising in a cool room may cause very little sweat even while the heart works hard. The heart responds directly to physical workload by beating faster and pumping more blood to supply oxygen to the muscles, meaning heart rate and breathing are better signs of effort. Instead of focusing on sweat, experts recommend using the simple "talk test" to gauge intensity, noting that you should be able to talk during moderate exercise but struggle to say more than a few words during heavy exertion. Heart rate is another reliable measure, with moderate exercise falling between 50 to 70 percent of your estimated maximum heart rate, and vigorous exercise ranging from 70 to 85 percent, though these ranges may change for people taking certain medicines. Heavy sweating mainly matters when it results in fluid loss, which can lead to dizziness, fatigue, or dehydration during long workouts or hot weather. Ultimately, maintaining a regular, sustainable level of effort is far more important than finishing every single session completely drenched in sweat.