Learn how to train safely and effectively when the air feels like soup. Proper hydration and pacing are key.
When humidity is above 70% and temperature exceeds 80°F, consider moving your run indoors or to early morning/late evening. The combination of heat and humidity can be dangerous.
High humidity prevents cooling through evaporation, raising core temperature
Expect 5-10 BPM higher heart rate at the same effort level
Easy runs feel harder - this is normal, not a fitness issue
You sweat more but cool less, increasing fluid loss
Drink 16-20 oz of water 2-3 hours before your run
Aim for 4-8 oz every 15-20 minutes in high humidity
Replace sodium lost through heavy sweating with sports drinks or tablets
Drink 20-24 oz for every pound lost during exercise
Adjust expectations based on humidity level
Ignore pace - use heart rate or perceived effort instead
Consider reducing distance on extremely humid days
Planned walking intervals help manage core temperature
Heavy sweating, weakness, nausea, dizziness - stop immediately
Confusion, no sweating, rapid pulse - emergency, call 911
Often caused by electrolyte imbalance - supplement sodium
If you feel "off," trust your body and cut the run short
White or light colors reflect heat better than dark
Wear as little as possible while maintaining modesty
Allow air circulation for better evaporative cooling
Wet your shirt or wear ice around neck before starting
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