These summer sweat signs to look out for and why athletes should pay attention.
There is no escaping working up a sweat when working out in the summer sun. Perspiring is inevitable, but it’s important to pay attention to heavy sweating, sweat dripping down to be very salty to taste, or when there are white streaks on your face, skin, clothes, or hat during or after a run or workout.
White streaks caused by sweat are a sign of salt loss. And athletes with rapid salt loss can find themselves at risk of dehydration and serious health complications.
Yes, sweating is a normal way for the body to regulate temperature during exercise. Sweat is mostly water, but it also contains electrolytes like sodium, potassium, and chloride.
Why Sweat Looks Salty or Leaves White Streaks
Those visible white streaks on the skin are sodium.
When sweat evaporates or dries, it leaves behind salt crystals. Athletes can lose sodium faster than the body can replace it when working out in hot and humid conditions.
Some people are more “salty sweaters” by nature, so they can lose more sodium per drop of sweat—even when not exercising and just being exposed to summer heat.
Warning Sweat Signs
- White streaks or crust on your skin or clothes after a workout
- Sweat stings in your eyes due to higher salt content
- Sweat tastes saltier than usual
Understanding these strange sweat signs mentioned above can help athletes stay on top of performance, health, and recovery.
Why Watch Out For White Steak Sweat During Summer Workouts?
It’s important to be mindful of white streaks caused by sweat when exercising because this loss of too much sodium can lead to an electrolyte imbalance.
As a result, athletes can experience muscle cramps, dizziness, fatigue, and in more extreme cases, heat exhaustion or heat-related illness.
The body needs sodium to function. It has a major role in muscle contraction, nerve function, and fluid balance. When it drops too low—especially in hot weather—the body struggles to perform.
To prevent white streaks from sweat and for those athletes who lose sodium in sweat, make sure to hydrate before, during, and after workouts, especially when it is hot and humid outside. Drink water, but also consume electrolytes via sport drinks, tablets, or powders to replenish stores. Add electrolytes to hydration for workouts over 60 minutes in the summer.
Runners and athletes exercising outdoors may benefit from slightly higher salt intake before if they notice visible white salt streaks. Try hard-boiled eggs with salt for breakfast, or add salt to watermelon.
Don’t Sweat It
It’s common for white streaks to occur during those extreme temperature workouts. Make sure to stay on top of hydration and replenish electrolytes immediately. Athletes only need to be concerned if experiencing persistent muscle cramps, excessive fatigue, or confusion during summer workouts—especially with heavy salt streaks. This can be a sign of heat exhaustion or hyponatremia (dangerously low blood sodium), which requires medical attention.
Pay attention to these signs to keep performing safely in the summer heat.