So we already know that exercise is good for you for about a million reasons—it can boost brainpower, make us look and feel good, and alleviate stress, just to name a few. But it’s not always after hitting the gym: Dealing with stink, sweat, and aches and pains can be tough. While there’s likely no way to stop the unfortunate side effects of working out (besides becoming a couch potato), we’re here to recognize each and every downside, offer up some solutions and know-how for when unforeseen consequences strike.

1. You often wake up when it’s still dark out.
Alarm Clock
No one enjoys an alarm sounding at the a$$ crack of dawn, but facing a morning sweat sesh may make the prospect of peeling the covers back even more miserable. On the bright side, research suggests it’s sometimes easier to stick with a morning workout routine, so that’s all the more reason to get your tush out of bed. Become an a.m. athlete with these science-backed tips.

2. You need to pay attention to (and interact with) bad weather.
You’ve got one designated hour to get sweaty, but unfortunately the sky decided to break a sweat at the very same time. Whether it’s raining, snowing, sleeting, or just too darn hot (or cold) to imagine being outdoors, there are still viable options to stay active. The good news is that exercising in cold and hot temps is generally quite safe as long as you take proper precautions.

3. Your phone gets sweat in, on, and around it.
Like many runners, I can’t jog four feet without coming down with a bad case of really sweaty palms (like, really sweaty). While it’s obvious that sweat and electronics don’t mix, who has time (and money) to rig up a every time they want to work out? Try these strategies to keep your technology clean and dry.

  • Check out these tips to .
  • Here’s how to (because they can get seriously germy).

4. You need to go back to work looking like a grease ball and smelling like a Hunger Games contestant.
Squeezing in a run or a Pilates class during your lunch break is an admirable feat, until you realize you smell like feet upon return to the office. When there’s no time to shower, try one of these time-honored ways to fake it and stave off sweat-induced jock itch (ick).

  • before working out (then apply just the basics afterward).
  • Turn to , baby powder, and dry shampoo to soak up extra moisture.
  • out of sweaty clothes ASAP. Wet clothes are stinky clothes.

5. You blaze through deodorant because you sweat like sinner in church. Deodorant Stick Pit stains may be unappealing, but is actually really great for us. Dripping sweat promotes detoxification through the skin and also helps cool us down . Sears, M.E., Kerr, K.J., Bray, R.I. Children’s Hospital of Eastern Ontario Research Institute, Ottawa, ON, Canada. Journal of environmental and public health. 2012;2012;18745.. Accept your sweatiness by acknowledging that, after all, B.O. is only natural.

  • Learn about what’s in a stick of antiperspirant.
  • If B.O. is your main worry, take solace in the fact that everyone has body odor, and the way we smell is largely based on genetic factors . Kuhn, F., Natsch, A. Analytical Chemistry, Duebendorf, Switzerland. Journal of the Royal Society 2009;6:377-92..

6. Your hair feels like a matted, sweaty rat’s nest.
There’s nothing worse after a workout than sporting a 'do that resembles the Hunchback of Notre Dame. To get rid of the dreaded ponytail hair bump—and avoid a super sweaty hairline (dudes, we’re talking to you too)—it’s best to prevent it in the first place.

  • Use gentle (or ) instead of crease-causing hair elastics.
  • Bring back the sweatband and .
  • Sport double for a wavy post-workout 'do.
  • If the damage is done, spritz the crease with a little water and it straight.

7. Your hair also looks like straw and your skin feels like sandpaper from so much showering.
Sexy, right? Washing off all that sweat is the logical conclusion to most workouts. But extra time under the H20 means soap and water will that the skin naturally produces. Turn to the pantry for some frugal fixes.

  • If you can get away with just rinsing hair (rather than shampooing every day or even twice a day), it will .
  • Moisturize dried-out skin and hair with homemade hydrating masks.
  • Combat winter winds and dry air with these tips and tricks.
  • Take care of your skin from the inside out with these 27 super-meals.

8. Your feet look disgusting.
Hitting the track, trails, or pavement day after day can do a number on those tootsies. , a nasty-looking condition accompanied by pain and bloody or bruised toes, can lead to infection and get in the way of a workout routine. Busted feet aren’t limited to runners either; everyone from tennis players to skiers and dancers can experience painful and unsightly feet. Abide by these tips before you have to say, “R.I.P., big toenail.”

  • Pick the right athletic socks to help prevent injuries, improve performance, and keep feet nice and dry.
  • Act like Goldilocks at the shoe store and . If shoes are too tight, constant pressure can irritate the toenail. On the other hand, too-loose footwear means the feet continually bang into the shoe (ouch).
  • This tip may sound silly, but ! Keeping those nails trimmed assures they won’t get in the way and contribute to unnecessary injury.

9. Your favorite sneaks smell like a frat party. Old Sneakers
We’ve talked about the biology of body odor and it ain’t pretty. Since it’s impractical to run sneakers through the wash after every use, read on to see what you can do about stinky footwear.

  • Keep feet dry and wear clean socks. Sweat harbors , which can absorb into your sneakers.
  • Toss dry tea bags in smelly running shoes when not in use. The tea bags will help neutralize the stink.
  • Leave in shoes overnight to help absorb that post-workout funk.

10. You’ve got to shave your legs and pits more often. (Disregard if you are all for body hair.)
Skipping arms day because you forgot to shave your pits can be pretty frustrating. Unless you’re planning to day and let muscles heal, try these tips to avoid a hair-raising gym session.

  • Plan ahead to skirt around an embarrassing crescent pose. Shave the day of or day before an arm workout or a group class that usually requires raising the arms.
  • Wear thin pants or capris to hide furry legs.
  • Embrace the #YOLO. Other gym-goers are likely more interested in their own workouts (and checking themselves out in the mirror) than noticing a Teen Wolf wannabe pumping out shoulder presses.

11. You chafe in unfortunate places.
Ouuuuch. When sweat and fabric rub against the skin while running or switching from move to move in a fitness class, it can cause painful irritation and rashes known affectionately as chafing. Without the proper gear, there’s no escaping the fire of chafing in some of your most sensitive spots (i.e. thighs and nipples).

  • Reduce thigh chafing by wearing longer running shorts, capris, or pants to avoid skin-on-skin .
  • If pants aren’t your thing, try out products like to reduce some of that friction.

12. You regularly become a stink ball that no one wants to sit next to on the bus.
Empty seats all around you on a crowded bus or train? We’ve all been there. The beet-red face, huffing and puffing, overall dampness, and locker room stink hardly help you make a good first impression on public transportation. Shake it off and take pride in those pit stains.

  • Be proud of your sweat—it means you’re totally jacked! Some studies have found that those who are in-shape sweat more than people who are physically unfit.
  • Toss some or a small towel in your gym bag to dab away the stink before hopping on a bus or subway.

13. You have a lot of sh!t to carry around. Backpack
Forget important documents—your work bag is weighed down with sneakers, sports socks, clothes, and gym locks. Adding toiletries and other goodies, like a cumbersome yoga mat or shower shoes, means you’ll probably have to invest in a gym bag to tote your extra stuff around. Pack that bag in a smart and efficient way before heading out the door.

  • Learn how to carry your stuff safely by keeping your bag close to the body, using two straps, and stashing the heaviest things at the bottom.
  • Whittle your bag down to just the . Travel-size deodorant and an extra pair of undies won’t take up that much space.

14. Speaking of sh!t, you have to go. All. The. Time.
Ever felt the urge to go number two during a cat-cow pose? You’re not alone: Regular exercise can make us more regular, and going an average of is perfectly healthy. And hey, , so you might as well learn everything you can about the whole process.

  • Take a minute to sift through everything you want to know but haven’t asked about going number two.
  • Suppressing a poo can actually create bowel issues, so it’s okay to excuse yourself from Zumba class to set it free . Kunimoto, M., Nishi, M., Sasaki, K. Colo-proctological Clinic, Kunimoto Hospital, Asahikawa, Japan. Hepatogastroenterology, 1998 Jul-Aug;45(22):956-60..

15. You need to replace your sneakers all the time.
Depending on how a runner strikes the ground (and how much he or she weighs), sneakers can take a beating. Anywhere between after the first wear, the foam in sneakers (designed to absorb impact) loses its effectiveness, which can lead to injury. Unfortunately, replacing sneaks every few months can put quite a dent in your wallet. Luckily, we’ve got the deets on sneaker longevity.

  • Check out our guide for when to replace running shoes.
  • If you’re more likely to hang out by the weight racks than the treadmill, read this to see if your current kicks make the cut.

16. Your other shoes feel like torture devices.
Stiff leather boots? Heels? Oh, hell no. Logging an hour per day in sneakers makes grandpa’s orthotics look much more appealing than trendy kicks. In addition to being uncomfy, have some unpleasant when worn repeatedly, such as bunions (pretty!), pinched nerves (feels great!), flat feet (fabulous!), and inflammation (sexy!).

  • Our feet are not made for wearing heels. . Tell your friends that next time you go to the club in Uggs.
  • Even Louboutin-wearing fashionista Sarah Jessica Parker has for good (unless they’re really, really nice).
  • When you do wear hellish heels, by breaking them in. Don’t forget to bring a couple Band-Aids and some flats for later.

17. You need to do laundry more often.
Laundry Hamper
Unless you’re an avid fan of naked yoga, it’s an undeniable fact that the laundry pile grows with each and every workout. From wearing multiple pairs of undies in one day (God forbid you wear sweaty britches all day), to layering up for an outdoor workout, some weeks feel like they require a full bottle of laundry detergent. These easy tips will keep your clothes fresher, longer.

  • Look on the bright side: Doing laundry counts as fitness.
  • Let your clothes . Hanging up clothes to air them out (rather than letting them fester in a plastic bag) means you can re-wear certain garments like running shorts or a sports bra.
  • in one part vinegar to four parts hot water to help disinfect.

18. You’re all sorts of hungry.
If you’ve ever emptied the fridge after an intense gym session, you know all about exercise-induced hunger pangs. Since , working up a sweat can make us pretty hungry afterward. Unfortunately, many of us don’t refuel properly (chips and Diet Coke don’t count) after a workout. Thankfully, there are tasty, easy solutions for that rumbling tummy!

19. Some days, you walk like a sleepy penguin ‘cause your muscles hurt.
While exercising generally does the body good, muscle soreness after a hard workout is uncomfortable. Sore muscles are a normal—but annoying—side effect of the muscle rebuilding process. The good news is, when torn muscle fibers rebuild they become , and there are plenty of ways to relieve the aches and pains. Boo yah!

  • Find out why our muscles get sore after exercise here.
  • When muscles are particularly tender, it may be a good idea to dial down subsequent workouts to give the body a little rest and speed healing.
  • For some gym buffs, icing sore muscles may be just the ticket. The cold helps as well as narrow blood vessels, which helps limit the amount of swelling.
  • If you’d rather pass on the chilly temps, head to the masseuse or try out some self-myofascial release with a foam roller to ease fatigued muscles.

20. You can’t even drown your stinky sorrows in sweet lullabies because your headphones shorted out.
Over time, drenching headphones in stinky sweat can leave them rather . While it’s important to keep them clean and dry, it’s also not a bad idea to every once in a while to protect hearing and keep those buds clean.

  • Using water on electronics can be tricky, so read up on how to clean off germy earbud sweat here.
  • Try working out sans music every once in a while. Wedging in a set of earbuds while running outdoors can be a dangerous distraction, listening too loud can lead to .
  • Invest in a pair of wireless, sweat-resistant headphones, like .
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