Overheat at the gym? This visual trick can help your body cool down

A little sweat never hurt anyone, but overheating? That’s a whole different beast. 

Whether you’re lifting in a gym that feels like an oven or running through a heatwave, we’ve all had those moments where it feels like we’re about to spontaneously combust.

The cool news: scientists just discovered a visual hack that tricks your body into chilling out — and it’s the last thing you’d expect.

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Sweating it out

For the study, researchers recruited five college-age women to ride stationary bikes at 72°F while strapped into virtual reality headsets, exploring scenes on the “Nature Treks VR” app.

Those viewing “Red Earth” were transported to the Australian outback, immersed in fiery reds, oranges and yellows that evoked the sweltering heat of the desert.

Meanwhile, others ventured into the frosty world of “White Winter,” where snow-covered valleys and ice-dusted trees set the stage for a much cooler vibe.

When researchers compared the participants’ reactions to the two VR environments, they discovered that their core body temperatures rose far less when immersed in the hot scene than in the cold one.

“Our findings suggest that simply viewing a hot environment can act as a powerful stimulus for thermoregulatory processes, and it may play a larger role than we had previously thought,” said Natasha Ragland, a graduate student at Boston University and first author of the study.

An increase in sweating while immersed in the hot VR scene likely explains the difference, helping the body to cool down more efficiently during exercise, the researchers explained.

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In fact, participants sweated about 20 grams more when exposed to the hot landscape than when viewing the frozen one, providing an extra cooling boost for their bodies.

Researchers suggested that future studies could investigate VR as a cost-effective tool to help workers in extreme heat adapt more quickly,  potentially boosting their health and safety.

“Athletes or military personnel may be able to train for more extreme environments without having to physically travel to these zones,” Ragland said.

The human toll of overheating

A healthy body temperature typically ranges between 97.6°F and 99.6°F. But when your internal thermostat climbs too high — whether due to heat exposure, fever, intense exercise, or other causes — it can quickly turn dangerous.

There are three main types of heat-related illnesses, according to Johns Hopkins.

Heat cramps are the mildest form, involving painful muscle cramps and spasms that occur during or after intense physical activity in hot conditions.

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Heat exhaustion is more serious. It happens when the body loses large amounts of water and salt through heavy sweating, often after extended time in the heat or strenuous physical activity. Symptoms include muscle cramps, pale and clammy skin, nausea, vomiting, headache, fatigue, weakness and anxiety.

Heat stroke is the most severe — and potentially deadly — form. This medical emergency occurs when the body’s temperature regulation system becomes overwhelmed, pushing core temperatures to 104°F or higher.

Warning signs of heat stroke include hot, dry, flushed skin with no sweating, a rapid heart rate, nausea, vomiting, headache, confusion, agitation, seizures hallucinations — and in extreme cases, coma or death if not treated.

Overheating? Chill out — fast

If you start overheating mid-sweat session — whether you’re at the gym or grinding it out under the sun — hit pause immediately.

The Mayo Clinic recommends finding a shady spot or heading into an air-conditioned space to help bring your body temp down.

Hydrate with water or a sports drink, and strip off any extra layers. If you’re still roasting, hop in a cold shower, soak in a cool bath or press ice packs to your neck, wrists and armpits.

If symptoms don’t ease up within an hour, it could be heat exhaustion — or even heat stroke. Don’t tough it out. Get medical help fast.