Why We Need To Get Sweaty

At BON CHARGE, we often talk about the environmental inputs the body once encountered naturally with things like light, cold, darkness and heat. Sweating sits at the intersection of all of them. Not as a marker of effort, but as a deeply intelligent biological response.

In a world designed to keep us comfortable, sweating has become something to avoid, rather than something to understand and go searching for. Yet from a physiological perspective, sweat is not incidental… it is foundational.

To explore why heat and the act of sweating matters, we spoke with Dr Susanna Søberg, Scientific Advisor at BON CHARGE, whose research focuses on cold and heat thermogenesis, metabolic health and stress adaptation.

Sweating Is Not A Side Effect, It’s A Survival Mechanism

“Sweating is an active thermoregulatory mechanism essential for maintaining core body temperature”, explains Dr Søberg. “It allows humans to dissipate excess heat efficiently, protecting enzymes, organs, and brain function. Without sweating, physical and cognitive performance, and survival, would be compromised”.

This is important to understand. Sweating isn’t something that happens after the body is stressed. It’s part of how the body prevents damage in the first place. When sweat evaporates from the skin, it cools the body and prevents core temperature from rising too far. This protects vital systems - from cellular energy processes to brain function. Sweating isn’t optional. It’s a fundamental protective response.

The Comfort Problem: What Modern Living Removed

Historically, the body was exposed to regular changes in temperature. Heat and cold were part of everyday life. Today, climate control keeps us almost permanently comfortable.

“Modern life removes natural thermal stress, keeping the body in a narrow comfort zone”, says Dr Søberg. “Deliberate heat exposure reintroduces a meaningful physiological challenge that increases heart rate, blood flow, and core temperature in a controlled way”.

This challenge is not random. It is structured stress.

“It activates cardiovascular, metabolic, and cellular stress-response pathways that are otherwise underused in daily life”, she continues. “Repeated exposure is associated with increased plasma volume, more efficient thermoregulation, and may support healthier vascular function over time. Importantly, it also helps the nervous system respond more efficiently to stress, supporting long-term resilience and recovery”.

Heat gently challenges the body, reminding it how to adapt and recover.

Sweating, Metabolism And The Cardiovascular System

Sweat is a visible sign of deeper changes taking place inside the body.

“It reflects increased blood flow, cardiac output, and metabolic demand”, Dr Søberg explains. “Over time, regular heat exposure is associated with improvements in cardiovascular function, and may support insulin sensitivity and autonomic regulation, supporting both metabolic health and a more resilient nervous system”.

When heat exposure is repeated and intentional, the cardiovascular system learns to move blood more efficiently. Vessels become more responsive, the heart adapts, and the body’s metabolic responses to heat become more efficient.

The goal isn’t intensity. It’s restoring the body’s capacity to respond, adapt and recover.

The Link Between Heat, Stress Hormones And Recovery

Heat places stress on the body, but its benefit comes from the adaptive response it triggers.

“It initially elevates stress hormones like cortisol, but with repeated exposure the response becomes more efficient”, says Dr Søberg. “Over time, the body shows a more specialised response to the same heat stimulus, indicating improved stress resilience”.

This shift matters. A nervous system that overreacts to stress is one that struggles to recover.

“Regular heat exposure is also associated with favorable changes in some inflammatory markers and vascular function, with early studies showing improved endothelial and mitochondrial function”, she adds. “Together, these adaptations support faster recovery, improved sleep quality, and a more robust parasympathetic rebound after stress”.

At the cellular level, heat initiates protective processes.

“Heat stress activates heat shock proteins, which protect proteins and support cellular repair. This contributes to improved tissue resilience and may help buffer the physiological impact of both physical and psychological stress over time”.

Essentially, sweating is not just about temperature. It’s about recovery capacity.

What Happens When We Stop Sweating?

“Chronic avoidance of sweating is often linked to poor heat tolerance, low cardiovascular adaptability and reduced stress resilience”, Dr Søberg notes.

When the body is never challenged thermally, those adaptive pathways simply have fewer chances to strengthen. The threshold for discomfort lowers, recovery feels slower and heat or other stressors can feel harder.

The reversal is possible however.

“When heat is reintroduced gradually, people typically report steadier energy levels, better sleep, and a stronger sense of physiological robustness”, she says, noting that more research is still emerging in this area.

Reframing Sweat As A Ritual

Sweating doesn’t need to be a punishment or to be extreme. Instead, it just needs to be intentional and consistent.

Heat exposure, whether through sauna, infrared therapy or other controlled modalities, becomes a ritual of re-engagement. A way to remind the body how to regulate temperature, manage stress and recover efficiently.

At BON CHARGE, heat is a tool, not a test. Working with it helps restore rhythm and resilience. Sweat reflects the body adapting, not just working harder.

BON CHARGE: This content is for general education and is not medical advice. Our products are not intended to diagnose, treat, cure or prevent any disease. Always follow product instructions and consult a qualified healthcare professional for guidance tailored to you. Individual results may vary.

Your Frequently Asked Questions About Sweating And Heat Exposure

Q: Is sweating actually good for you?
A: Sweating itself isn’t the goal, but it signals that the body is actively regulating temperature. When it occurs through intentional heat exposure, it reflects increased blood flow, cardiovascular engagement, and metabolic demand which are all processes that support adaptation and recovery over time.

Q: Does sweating help with detoxification?
A: Sweating is not a primary detox pathway… that role belongs to the liver and kidneys. Its value lies in thermoregulation and circulation, which help support overall physiological balance rather than “detox”.

Q: Is sauna use beneficial if I don’t exercise regularly?
A: Heat exposure can provide benefits independent of exercise by placing a controlled load on the cardiovascular system. While it doesn’t replace movement, it may complement a lower-activity lifestyle when used appropriately.

Q: How often should I use heat therapy or sauna?
A: There’s no universal prescription here. Many people benefit from regular, moderate heat exposure rather than infrequent, intense sessions. As with all stressors, consistency and recovery are more important than extremes.

Q: Can sweating improve stress resilience?
A: With repeated exposure, heat may help the nervous system respond more efficiently to stress. Over time, this can support recovery, sleep quality, and a stronger parasympathetic rebound provided exposure is gradual and well tolerated.

Q: Is sweating safe for everyone?
A: Heat exposure isn’t suitable for everyone in all situations. Those with cardiovascular conditions or uncontrolled blood pressure should consult a healthcare professional. Sweating should feel supportive, not depleting.

Q: Is sweating from heat different to sweating from exercise?
A: Yes. Exercise-induced sweating is driven by muscular work, while heat-induced sweating is primarily a thermoregulatory response. Both engage circulation, but heat places a more direct load on temperature regulation without mechanical movement.

Q: Why does sweating matter more as we age?
A: Thermoregulation and stress recovery can become less efficient with age. Intentional heat exposure may help maintain these systems by supporting circulation and adaptive stress responses when used appropriately.