Running is good for your physical and mental health. However, humid weather can interfere with your running plans. Running in humidity brings unique challenges and risks. Knowing how to handle these can help you stay safe and get the most out of your workouts.
How humidity affects your body
Humidity is all about the moisture in the air. This is measured by the dew point, which is when the air can no longer hold any more water, and it condenses. When the dew point is high, the air feels thicker and heavier because of the higher level of moisture in the air.
Running in humidity causes your core body temperature to increase. This is because sweat doesn’t evaporate quickly in high humidity. As a result, it becomes more difficult for your body to effectively cool down.
Also, more humid weather conditions mean the heat index can feel higher. These factors can lead to a higher risk of heat-related illnesses like heat exhaustion and heat stroke.
Risks of running in humidity
- Dehydration: High humidity makes you lose fluids faster. Dehydration can sneak up quickly, cutting your performance and raising the risk of heat-related problems.
- Heat exhaustion and heat stroke: Watch out for heavy sweating, weakness, dizziness, nausea and headaches – these are signs of heat exhaustion. If not treated, it can develop into heat stroke. Heat stroke is a serious medical emergency. It’s characterized by confusion, a fast heart rate and fainting.
- Cardiovascular stress: Running on a hot and humid day strains your cardiovascular system. Your heart has to pump harder to send blood to the skin’s surface to help cool you down.
Tips for running safely in humid conditions
- Stay hydrated: Hydrate well before your run and continue drinking water or electrolyte drinks during and after. Weighing yourself before and after your run can help you determine how much fluid you lost and need to replace.
- Adjust your pace: Accept that your running performance might take a hit in hot and humid conditions. Slow down to match the weather and listen to your body.
- Wear the right gear: Choose light-colored, loose-fitting, moisture-wicking clothes to help keep cool. Don’t forget a hat and sunglasses for sun protection.
- Time your runs: Run during cooler parts of the day, like early morning or late evening. Avoid going for summer runs during peak sunlight hours.
- Acclimate gradually: Give your body time to get used to the heat and humidity through heat training. Gradually ramp up the intensity and duration of your runs over several weeks.
- Seek shaded routes: Look for shaded trails or areas to run. Running near bodies of water can also be cooler.
- Monitor your health: Stay alert to signs of heat-related illnesses. If you start feeling excessively sweaty, dizzy or nauseous, stop running, find some shade and hydrate right away.
How we can help
Running in humidity requires extra care to stay safe and keep your performance up. To stay safe while running, remember to drink enough water. Run at a comfortable pace and wear the right clothes. Choose the best time to run and get used to the heat slowly. Pick shaded paths and keep an eye on your health.
And remember, always listen to your body. If you notice any symptoms of heat exhaustion, heat stroke or any other heat-related index, seek medical attention at an urgent care or emergency department.
Learn about the orthopedic and sports medicine services we offer at Bon Secours.
