Sweat Challenge



In this guide:
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Invite your friends, family, or community to a sweat challenge with you. It’s fun, and you’ll even earn rewards!


Why do we Sweat?

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Sweating is the body’s natural way of regulating its temperature.


When the body sweats, the evaporation of the sweat from the skin helps to cool the body down, maintaining a healthy body temperature, all while drawing out waste as a natural detox. Sweating is a normal and necessary process, and most people sweat to some extent on a regular basis. 


Let’s normalize sweating! Starting a sweat challenge with a friend, either by exercising or using a sauna, is a great way to encourage each other to sweat and create a healthy sweating habit.

Benefits of Sweating

Below are just a few of the most potent benefits of sweating. After you’ve got your sweat in, it’s important to  drink plenty of water during your sweat challenge to rehydrate yourself and add electrolytes, which are lost when you sweat.

Eliminating toxins

Sweating can help to eliminate toxins and waste products from the body, which may have a variety of health benefits.

Reduced stress

Some people find that sweating, particularly through physical activity or exercise, can help to reduce stress and promote a sense of relaxation and well-being.

Improving the appearance of the skin

Sweating can help to unclog pores and remove impurities from the skin, which may improve its appearance and reduce the risk of acne and other skin problems.

Boosting the immune system

Some research suggests that sweating may help to stimulate the immune system, helping the body to fight off infections and illness.

Cooling the body

When the body sweats, the evaporation of the sweat from the skin helps to cool the body down, maintaining a healthy body temperature. This is particularly important during physical activity or in hot environments, when the body’s temperature may rise due to increased metabolism or heat exposure.

benefits of sweating

Sweat Challenge Activities

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While it’s true that we all sweat throughout the day, it’s best to get a good sweat on to reap the benefits that sweating offers. There are several different ways to encourage sweating and keep your sweat challenge interesting.


Exercise. Engage in physical activities like running, cycling, strength training, or high-intensity interval training to get your heart rate up and break a sweat.

Sauna or Steam Room. Spending time in a sauna or steam room can help you sweat and detoxify your body.


Hot Yoga. Practicing yoga in a hot and humid environment can increase sweating and improve flexibility.


Dance or Aerobics. Join a dance or aerobics class to get your body moving and increase your heart rate.


Sports. Participate in sports like basketball, soccer, or tennis to get a good sweat while having fun.


Outdoor Activities. Engage in outdoor activities like hiking or gardening that require physical exertion.

Manual Labor. Engage in manual labor activities like digging, mowing, or shoveling to break a sweat.

How to Build a Sweating Habit


Choose a physical activity or exercise that you enjoy

Engaging in regular physical activity or exercise is an effective way to start sweating, so it’s important to find activities that you enjoy and that feel manageable for you. This could include walking, running, cycling, swimming, or other types of cardiovascular exercise.


Set realistic goals

Start with a goal that is manageable and realistic for you, and gradually increase the intensity or duration of your activity or exercise as you become more comfortable.


Find a supportive environment

Surround yourself with people who support and encourage your efforts to build a habit around sweating, whether that be friends, family, or a fitness community. Invite a friend to join your sweat challenge for added support!


Be consistent

Try to engage in your chosen activity or exercise at the same time and in the same location every day to establish a consistent routine.


Stay hydrated

It’s important to stay hydrated and replenish the fluids lost through sweating to maintain overall health and well-being.


Be patient and kind with yourself

Building a new habit takes time and effort, and it is normal to have setbacks or challenges along the way. Be patient and kind with yourself, and remember that progress is often made in small steps.

With consistent effort and a positive attitude, you can develop a habit around sweating that benefits your mind, body, and overall well-being.

how to build a sweating habit

Finding it Hard to Sweat?

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For some people, sweating comes more easily than others, which is totally normal! If you’re faced with some difficulties in breaking a good sweat, don’t fret. We’ve put together some suggestions to help you get back on track in your sweat challenge.


Identify the cause of the setback: Take a moment to consider what might be causing the setback, and try to identify any patterns or triggers that may be contributing to it.

Worried about the smell: Body odor can be reduced by washing your underarms regularly. Give them a quick splash with some soap and water before your sweat session, followed by deodorant.


Set new goals: If you are struggling to meet your current goals, try setting new goals that are more realistic and achievable for you.


Seek support: Surround yourself with people who support and encourage your efforts to get a sweat on, whether that be friends, family, or a fitness community. Invite a friend to join your sweat challenge!


Try new activities or approaches: If you are finding it difficult to stick to your current routine, try switching things up and trying new activities or approaches to sweating. This can help to keep things interesting and prevent boredom.


With patience and consistent effort, you can overcome common setbacks and continue to work towards your goal of sweating more

Sweat FAQ's

Yes. When you sweat, you are excreting waste products and toxins from the body, along with water and salt. However, it is important to note that sweating is just one of many processes in the body that contribute to detoxification. The liver and kidneys, for example, play a much more significant role in removing waste and toxins from the body. It’s also important to maintain good hydration and follow a healthy diet to support the overall detoxification process.

There is no definitive answer to whether using a sauna is bad for people with Multiple Sclerosis (MS), as it may vary from person to person. High temperatures can potentially worsen some symptoms, but these effects are often alleviated when the heat is reduced.


Many people with MS also report finding relief from symptoms such as fatigue, muscle stiffness, and pain from using a sauna. If you have MS and are interested in using a sauna, it is recommended to speak to your doctor for personalized advice and guidance.

Great question! There are some health conditions that may make it inappropriate or even dangerous to be exposed to heat, such as high temperatures in a sauna or hot tub. Some of these conditions include:


  • Heart disease or high blood pressure
  • Stroke or other blood vessel disorders
  • Chronic kidney disease
  • Dehydration
  • Diabetes
  • Heat exhaustion or heat stroke
  • Sunburn
  • Certain skin conditions, such as eczema or psoriasis
  • Pregnancy (especially during the first trimester)
  • Certain medications, such as those for blood pressure or depression, can also increase sensitivity to heat.


If you have any of these health conditions or take any medications, it is important to speak with your doctor before exposing yourself to high heat. They can help determine whether heat exposure is safe for you and advise you on the best course of action.

Help Building Your Sweat Habit

With the right support and a positive attitude, you can establish a healthy habit of sweating that benefits your mind, body, and overall well-being. There are several different resources that can help you to sweat more and establish a consistent sweating habit, including:


Fitness professionals. Personal trainers, fitness coaches, and other fitness professionals can provide guidance, support, and accountability as you work towards your goal of sweating more.


Fitness communities. Joining a fitness community, such as a gym, fitness class, bikram (hot) yoga class, or running group, can provide a supportive environment and a sense of camaraderie as you work towards your goals.


Online resources. There are many online resources, such as fitness apps, blogs, and social media groups, that can provide inspiration, guidance, and support as you work towards your goal of sweating more.


Healthcare providers. If you have any underlying medical conditions or concerns about your sweating, it is important to talk to a healthcare provider for guidance and support.


Purchase a portable sauna. If you don’t have access to a facility with a sauna, a more affordable alternative is a portable sauna designed for your home, like in the image below.

building your sweat habit

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