No sweat: 7 ways to cool down after a lunchtime workout

By Kimberly Gillan|

Images: iStock
There's arguably no better workout than a lunchtime sesh

There's arguably no better workout than a lunchtime sesh. You've got plenty of energy reserves from breakfast, it reboots you for the afternoon and, by the time you knock off at the end of the day, you can relax, knowing that the hard work is already behind you.

But the (embarrassing) downer is when you get back to the office after a jog, spin class or HIIT session and you're still sweating profusely. Sweat patches suit nobody and a red, beady face can easily be mistaken for embarrassment or nerves when talking to your boss or conducting a meeting.

The good news is that there are things that you can do to speed up the cool down:


Take 10 minutes to cool down

It can be tempting to jump straight from the treadmill into the shower if you've got a meeting to rush back to, but Professor Rob Newton, sports scientist from Edith Cowan University, says slowing down for 10 minutes after a work-out will really help your body temperature drop.

"Your skin acts as a radiator," he explains.

"So to cool itself, the body takes blood from the muscles and transports it to the skin to get rid of the heat. You can facilitate the process by keeping the muscles contracting to help pump the blood, which is our natural cooling fluid."

If you stop suddenly, the body will likely divert the blood to the digestive system and other organs.

"Less will go to your muscles and the result is that the muscles don't cool as quickly," Professor Newton explains.

"Drop back to a slow pedal or walking pace and that will keep the blood flow high in the muscles to help them recover and get that heat out."

If you're short on time, Professor Newton says you could even leave the stretching until you're at home in front of the TV later that night.

Take it easy

You don't always have to smash yourself every time you work out – Adrian Holdsworth from Fitness First says you'll still get plenty out of a session that doesn't leave you dripping.

"If you need to look fresh immediately after a workout the best way is to do a lower intensity exercise option in a cool environment that doesn’t raise your body temperature as much," he says.

"This doesn’t mean your session won’t be effective – mobility, stability, flexibility and rehab sessions don’t require high intensity exercise that will build a major sweat."

Let yourself sweat

 You might want to go easy on the sweat towel in your workout because wiping away sweat will reduce the body's ability to cool down.

"The skin is the main way we lose heat, so you don't want to wipe all the sweat off you – that compromises important evaporative cooling," Professor Newton explains. 

Invest in quality gear

There's a reason why people are spending couture amounts on exercise gear.

"Many of the newer fabrics and garments have special properties that wick the sweat away and distribute it over a large surface area to keep you cool," Professor Newton says.

"It maximises the cooling effect of sweat evaporation."

Turn down the hot tap

It's a no-brainer that a hot shower is probably not going to facilitate a cool down.

"It doesn't have to be icy – you want a temperature that you get under and think, 'Oh, that's cool and refreshing'," Professor Newton says.

"You have to be careful with immersion in freezing water because if the water is too cold, the body shunts water away from the skin to the core and that can compromise the cooling of the core temperature. All of a sudden, it's like you shut your radiator off."

Cool from the inside

Many athletes are opting for iced slushies to cool their core temperature, but Professor Newton says drinking refrigerated water or sucking on an ice cube will do the trick for the average gym-goer.

Claim your sweat

If all else fails, announce to your boss and colleagues that you've just done a workout.

"Exercise really increases memory, reduces anxiety and makes cognition better – for the next couple of hours we are smarter human beings," Professor Newton says.

"Tell that to your boss. The best thing a boss could have is a bunch of sweaty employees in the afternoon."
