5 Signs You Have Salty Sweat—and What to Know If You Do

If you’ve ever accidentally licked a droplet of sweat that rolled down your cheek during a long run or steamy indoor cycling class, your first thought was probably “Salt!” And you’d be right—sweat can definitely taste salty, thanks to the processes your body uses to cool itself down during exercise.

But while it’s totally normal to taste salt in your sweat, some people have higher sodium levels than others. Here’s why that can happen, plus a few signs of salty sweat to look out for.

Why Is Sweat Salty?

Everyone’s sweat is salty—and it’s supposed to be. “Sweat contains large amounts of sodium,” says Gabbi Berkow, RD, a registered dietitian certified in sports dietetics and exercise physiologist based in New York. 

Your body sweats as a way to lower your core temperature, Berkow explains. If you’re exercising or it’s super hot outside, your sweat glands get stimulated and produce perspiration through your pores. This (very helpfully!) allows water to evaporate off your skin and cool you down.

In the process, your body cleverly works to maintain balanced water and sodium levels. Some sodium is expelled along with those water droplets, which is important, since “your cells would not want to lose water while retaining salt,” Berkow says. There are small amounts of potassium (another electrolyte) in there, too, as well as chemicals like ammonia and urea.

But even though sodium isn’t the only component in sweat, it’s a standout ingredient. “Salt is the only electrolyte that’s detectable to the human taste buds,” says Kelly Jones, RD, a sports dietitian who works with professional athletes and active families. That’s why if you lick a droplet of your sweat, salt is what you taste.

Why Might You Have Really Salty Sweat?

While everyone’s sweat contains sodium, some people have higher concentrations than others. This can be caused by a few different factors, experts say.

One possible reason for salty sweat is that you’ve been eating lots of high-sodium foods and beverages lately. As a result, your body “is trying to excrete excess sodium to maintain fluid balance and prevent high blood pressure,” Berkow explains. In a small 2018 study in the Journal of Hypertension, for example, researchers found higher sodium concentrations in the sweat of participants who’d recently been consuming high-salt diets.

Producing more sweat—maybe because you’re exercising intensely, it’s very hot outside, or you’re just someone who has a higher sweat rate than others—can also mean your body is losing more sodium, resulting in saltier sweat. A 2016 study of trained male endurance athletes found “significantly” greater concentrations of sodium in sweat among those who experienced higher rates of sweat loss.

Other factors can come into play, too, including environment, altitude, any hormone fluctuations you’re experiencing, how much alcohol you’ve been drinking lately, and good old genetics. “There is a lot of genetic variability in both sweat rate and sodium sweat content,” Jones says.

Is Salty Sweat Good or Bad?

If you feel normal before, during, and after exercise, and your body recovers well, there’s no reason to be concerned if your sweat has more or less salt, Jones says. “Everyone’s body functions a bit differently,” she adds, and salt levels in your sweat can be affected by any number of (totally normal) factors, including genetics or higher-than-average activity levels.

But if you’re feeling worried about your sweat losses, are experiencing any other symptoms, or just want some reassurance, reach out to your doctor or a registered sports dietitian. “It’s always a good idea to go over concerns with your doctor and keep them in the loop with how your body is feeling, especially if you suffer from any chronic or rare diseases related to the heart or kidneys,” Jones says.

5 Signs You’re a Salty Sweater

Think you might have salty sweat? Here are five signs to look out for:

What to Do If You’re a Salty Sweater

Being a salty sweater is probably nothing to be too concerned about. But if you think you have salty sweat, you might decide to pay a little closer attention to your sodium intake. “You need to replenish the salt lost in sweat to keep your blood pressure high enough for blood to flow smoothly through your body,” Berkow explains.

Just make sure to check in with your doctor or a registered dietitian before drastically changing your diet—most of us actually eat too much salt, according to the US Food & Drug Administration (FDA). So while some people with very salty sweat might want to up their sodium intake a bit, you don’t want to take it too far either. If your doctor or dietitian confirms you should add a little more salt, though, you can try the following strategies:

1. Consume Enough Sodium Throughout the Day Through Food

Current dietary guidelines for Americans recommend adults aim for around 2,300 milligrams of sodium a day. To make sure you’re getting enough, you might snack on crackers or pretzels, or add a sprinkle of iodized sea salt to anything you’re already eating. (Again, just be careful not to go overboard—even half a teaspoon of salt contains about 1,000 milligrams of sodium, nearly half the recommended daily intake.)

2. Rehydrate

After every workout, rehydrate with plenty of H2O to get your fluids back. Cow’s milk or non-dairy milk can also be a good way to rehydrate while simultaneously providing some electrolytes and sodium, Berkow says. And while you don’t need them after every single workout, sports drinks that contain sodium and carbohydrates can be a good idea if you’re doing moderate to intense aerobic activities that last over an hour, Jones says, “especially when it’s hot.”

3. Choose a Nourishing Post-Workout Meal

Eating after a workout is important, too. “Post-exercise, focus on replenishing the fluid and electrolyte loss through nutrient-dense food sources,” Jones says. “This way, you give your body the best tools to fully recover.” Good choices include carbohydrates like oatmeal or sweet potatoes, protein picks such as eggs, fish, or lean meat, and healthy fats like salmon, avocado, or chia seeds.

4. Ask Your Doctor About Electrolyte Supplements

If you’re exercising intensely for an hour or more—say, because you’re training for an endurance race or completing hours-long hikes—you may want to consider an electrolyte supplement with between 250 and 1,000 milligrams of sodium such as LMNT, which Berkow says has a higher sodium concentration than other brands. These supplements don’t contain any sugar and can be added to your drink for a pre- or post-workout boost, experts say, but they’re not right for everyone. “For the average exerciser engaging in less than an hour of activity most days, the sodium content of LMNT may be excessive,” Jones says. “As always, speak with your physician or dietitian about what’s best for you.”

The Takeaway

Everyone’s sweat contains electrolytes, and that includes sodium, a key element of salt. But if you’re a so-called “salty sweater,” your sweat may have a higher level of sodium than average. This could be caused by any number of (likely very normal) factors, such as eating a high-salt diet, exercising intensely (more sweat equals more sodium loss), or genetics. You might be able to tell you have salty sweat if you taste salt on your lips while exercising, if you notice dried, white marks on your clothes after sweating a lot, or if you feel a sting in your eyes when sweat rolls in, as a few examples. Making sure you’re drinking enough water and eating foods or beverages that contain sodium (such as by adding a pinch of salt to your pre-exercise meal) can help you make sure you stay on top of fluid and sodium loss if your doctor recommends doing so.