Does Your Sweat Smell Like Ammonia When You Exercise? Here’s Why

If your sweat smells a little off during your workouts more like ammonia than the typical salty scent you’re not imagining it. While sweating is a normal and healthy way to regulate body temperature, certain odors, especially a chemical or urine-like smell, could signal something more about your diet, hydration, or even your health.

Here’s what experts say your body might be trying to tell you if your sweat smells like ammonia and how to address it.

What’s Actually in Your Sweat?

Sweat is more than just water dripping off your skin. It's made up of water, electrolytes, salt, and waste products, including urea and ammonia, according to dermatologist Lauren Penzi, MD. When your body heats up due to exercise, stress, or heat exposure your sweat glands release this liquid to help cool you down.

While most of the time it evaporates unnoticed, sometimes it leaves behind an unpleasant odor especially if the waste products in your sweat are more concentrated.

What Is Ammonia and Why Does It Show Up in Sweat?

Ammonia is a natural byproduct your body produces when breaking down protein. The liver usually processes ammonia and converts it into urea, which is then eliminated via urine and, to a lesser extent, sweat.

However, when your body produces more ammonia than it can process or when it can’t efficiently eliminate it you may start to notice its strong, pungent scent lingering on your skin.

Top Reasons Your Sweat Smells Like Ammonia

1. You’re Eating a High-Protein, Low-Carb Diet
   If you're skimping on carbs and loading up on protein, your body may lack the quick energy it needs from glucose. Instead, it starts using protein for fuel, which is less efficient and results in more ammonia production. That excess ammonia can exit through your sweat, giving it a sharp, chemical-like odor.

While high-protein diets are popular for weight loss or muscle gain, they may not be ideal for everyone especially if they lead to using valuable protein for energy rather than tissue repair and muscle recovery.

2. You’re Dehydrated
   Without enough water in your system, your body can’t dilute and flush out waste as effectively. This makes the ammonia in your sweat more concentrated and noticeably stronger.

According to the National Academies of Sciences, Engineering, and Medicine, women should aim for around 11.5 cups (2.7 liters) of fluids per day, while men should aim for 15.5 cups (3.7 liters). Increase this if you’re exercising or in hot weather.

3. Your Workout Intensity Is Too High
   High-intensity or excessive exercise can push your body into overdrive, causing it to break down more amino acids for energy. The more protein it burns, the more ammonia it produces. That ammonia can seep out through your sweat during intense workouts.

If this happens occasionally, it’s probably nothing to worry about. But if it’s consistent, consider adjusting your workout or your pre-workout fuel.

4. You May Have an Underlying Medical Condition
   Persistent ammonia-smelling sweat could be a symptom of a more serious health issue. Conditions that may cause elevated ammonia levels in sweat include:

• Kidney disease (impaired ability to excrete waste)

• Liver dysfunction (impaired ammonia conversion)

• Metabolic disorders (issues with protein breakdown)

• Hormonal imbalances or thyroid conditions

In these cases, ammonia buildup can affect not just your sweat, but your overall health. Symptoms like fatigue, muscle weakness, or confusion may also appear if ammonia levels in your body become too high.

Is It Dangerous If Your Sweat Smells Like Ammonia?

Not necessarily but it shouldn't be ignored either. A strong ammonia smell is your body’s way of telling you something’s off. It might be a short-term issue like dehydration or overtraining, but if the smell persists or is accompanied by other symptoms, it could be time to talk to your doctor.

When to Seek Medical Advice

You should contact a healthcare professional if:

• The ammonia smell is persistent, despite dietary or hydration changes

• You’re experiencing night sweats, fatigue, or confusion

• Deodorants or personal care products aren't helping manage the odor

• You have a known medical condition like kidney or liver disease

Early detection is key. A simple conversation with your provider could uncover a fixable issue or help catch a more serious condition early.

How to Prevent Ammonia-Scented Sweat

• Balance your diet: Make sure you’re eating enough complex carbs to fuel your workouts

• Hydrate consistently: Drink water before, during, and after exercise

• Don’t overtrain: Schedule rest days and moderate your intensity

• Monitor protein intake: More isn't always better talk to a dietitian if unsure

• Track patterns: If the smell only happens during certain workouts or dietary phases, make adjustments accordingly

The Bottom Line

A little body odor is perfectly normal, especially when you’re working hard. But if your sweat smells like ammonia, it may be your body’s way of signaling a need for balance whether in diet, hydration, or exercise intensity. Listen to the cues and make small adjustments to stay healthy, energized, and odor-free.

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