Sweating is a natural way for your body to cool down, but when it happens too often or without a clear reason, it can go beyond discomfort. 

Sweaty palms during a handshake, damp clothes that seem to stick no matter how many times you change, or constant worry about sweat stains in public can be distressing. 

For many, excessive sweating, or hyperhidrosis, isn’t just a summer problem; it’s a year-round challenge. But there are effective ways to manage and reduce these symptoms. 

In this article, we’ll break down the causes of excessive sweating and provide simple, actionable solutions to help you regain control and feel confident again.

When does sweating become a problem?

Sweating is a normal way for your body to cool down. But if you sweat even when you're not hot or stressed, you might have a condition called hyperhidrosis and it may affect your hands, feet, or your whole body, says Dr. James O'Donovan. 

Dr. James further explains that your skin has glands called sweat glands that make sweat to cool you down. However, during hyperhidrosis, your glands become overactive and produce too much sweat, even when you're not hot.

There are certain factors that can cause you to sweat excessively such as:

• Feeling stressed, anxious, scared, or nervous
• Spicy food, fatty food, sugary drinks, salty snacks, and caffeine
• Some medicines can cause sweating as a side effect^1,2

In addition, excessive sweating or hyperhidrosis can also be a sign of the following health conditions:

• Diabetes
• Thyroid problems
• Anxiety
• Heart disease³

If you're concerned about sweating too much, make sure to visit your doctor. They can help you figure out if it's hyperhidrosis or something else and recommend treatment options or prevention tips.

Foods and drinks to include in your diet

Hydrating foods

Staying well-hydrated is a simple and effective way to regulate your body temperature and reduce excessive sweating. When you're properly hydrated, your body can efficiently cool itself down. ⁴

In addition to drinking plenty of water, add these hydrating foods into your diet to support your body's cooling mechanisms and reduce sweating:

• Watermelon
• Cucumbers
• Oranges
• Leafy green vegetables⁵

You can also effectively manage your hydration and potentially reduce excessive sweating, and promote your overall well-being by following these tips: 

• Drinking at least 4 to 6 glasses of water a day is important but it can vary from person to person
• Drink water before, during, and after physical activity to stay hydrated
• Consider consuming electrolyte-rich foods and drinks, especially after intense workouts or excessive sweating. Good sources include spinach, bananas, avocados, dried figs, etc. 

Whole grains

Whole grains nourish your body and may reduce excessive sweating. They break down slowly which provides your body a steady stream of energy that keeps your blood sugar levels balanced. This can be especially helpful for those who experience sweating triggered by sudden blood sugar drops or spikes.⁶

Here are a few whole grains you can add to your diet:

• Brown rice
• Quinoa
• Oats
• Whole grain bread

Herbal teas

Certain herbal teas can be a soothing and refreshing way to help regulate your body temperature and reduce excessive sweating. These teas often have calming properties that can help ease anxiety and stress, which can sometimes trigger sweating.⁷

Here are a few examples of calming herbal teas:

• Chamomile tea may help relax the body and mind, reducing stress-induced sweating⁸
• Peppermint tea can help soothe the digestive system and refresh the body, potentially reducing sweating associated with digestive discomfort
• Green tea contains antioxidants that may help regulate body temperature and reduce inflammation⁹

While herbal teas can be beneficial, make sure to stay hydrated. Drink plenty of water throughout the day, especially when it's hot or you're sweating.

People respond differently to different herbs. What works for one person may not work for another. Therefore, try different herbal teas to find out what works best for you.

Lastly, before making any changes to your diet or using herbal remedies, consult your doctor, especially if you have underlying health conditions or are taking medications.

Lifestyle tips for managing symptoms

Use antiperspirants, not deodorants

According to Dr. James O'Donovan, “Antiperspirants help reduce sweat, while deodorants only mask bad smells. So, make sure to choose a product labelled as an 'antiperspirant' when shopping.”

He further explains that if regular antiperspirants don’t help, stronger ones containing aluminium chloride might work better. Products like Anhydro Forte, Dryclor (roll-ons), and Odaban (a spray) are available at pharmacies in the UK or by prescription.

To get the best results:

• Apply antiperspirant at night on clean, dry skin so it works overnight when you sweat the least
• If your skin is damp, it may cause stinging or irritation; make sure it’s completely dry
• Use it nightly for the first week or two, then reduce to every few days

If it causes irritation, stop using it and ask your pharmacist about gentler alternatives.

Choose your clothes wisely

Dr. James also suggests picking your clothes wisely. Here’s what he suggests:

• Wear loose, breathable clothes made from natural fabrics like cotton
• Consider absorbent underlayers or adhesive underarm pads, which can be found at pharmacies
• Dark colours like black and white show sweat less than lighter or colourful clothes, so plan your wardrobe accordingly

Tips for sweaty feet

If you have sweaty feet for that Dr. James shares the following tips:

• Change your socks and shoes during the day if needed
• Avoid tight-fitting shoes, like boots or sports shoes
• Leather shoes are often better as they let your feet breathe
• Rotate your shoes so they have time to dry out between uses
• Use absorbent insoles and replace them every few months to reduce odour

Manage stress and anxiety

According to a study, people with hyperhidrosis sweat more when they're stressed compared to people without the condition.¹⁰ 

Studies have shown that Yoga is effective in managing both anxiety and stress.¹¹ Similarly, mindful meditation, which involves focusing on the present moment, can help you manage anxiety. When combined with exercise, it can have even greater benefits.¹²

FAQs

How much sweating is too much?

According to the NHS, it's normal to sweat, especially when you're hot, exercising, or feeling stressed. However, if you feel like you sweat excessively and it's affecting your daily life it might be problematic.

For example:

• If you limit activities like dancing or exercise because you fear increased sweating
• It becomes difficult to perform tasks like using a computer or holding tools
• You struggle with simple tasks like driving or eating 
• You spend a lot of time showering, changing clothes, or using antiperspirants to manage your sweating

In such cases, it’s important to consult your doctor to discuss your concerns.

Is there any medicine available for excessive sweating?

If you're dealing with excessive sweating, your doctor might prescribe a type of medication called an anticholinergic or antimuscarinic. These medicines work by blocking the signal to your sweat glands, which reduces sweat production. They can come as pills or as a liquid, you apply to your skin.

A word of warning though, not all anticholinergics are specifically approved for excessive sweating. These medications can cause side effects like dry mouth, blurry vision, stomach issues, and difficulty urinating. ¹³

Before starting any new medication, discuss the potential benefits and risks with your doctor. They can help you determine if an anticholinergic medication is right for you and monitor you for any side effects.

Summary 

Excessive sweating, or hyperhidrosis, can interfere with your daily life, causing discomfort and embarrassment. It may be caused by stress, certain foods, medications, and health conditions like diabetes or thyroid problems. 

However, through practical tips like staying hydrated, making smart food choices, using the right antiperspirant, and managing stress you can control excessive sweating and feel more comfortable in your everyday routine.