What is humidity?
To understand how humidity can affect running performance and training, it is helpful to know how humidity is measured.
The amount of moisture in the air is referred to as humidity. Most weather apps and forecasts record humidity as a percentage. The humidity measures how much moisture is in the air.
The problem with humidity is that it is relative to temperature. The higher the temperature, the more moisture the air can hold. If the measurement is not exact, it is hard to compare. The humidity will have a much greater impact on how hot or cold it feels at 50 degrees than at 80 degrees.
Why is it harder to run in humidity?
Humidity can be deceiving. Even though it’s not as hot as it could be, running in cool temperatures with high humidity can still feel difficult. This often takes runners by surprise. It’s nearly impossible to get through hot weather with high humidity. When humid air fills your lungs, it’s like trying to suck a milkshake through a straw So why is it so hard to run in humidity? The air is full of water and it’s hard to breathe.
The higher the percentage of humidity, the more saturated the air is in relation to the temperature. Because there is more moisture in the air, sweat does not evaporate as quickly. When you run in high humidity, you may feel like it’s harder to breathe. This is because you’re taking in more moisture from the air.
When running in high humidity, the body has to work harder to cool down. On days when it is hot and humid, your heart rate may be up to 30 beats per minute higher than usual when you are doing the same amount of physical activity.
Does running in humidity make it harder to breathe?
When the humidity is high, it can feel like it’s harder to breathe. Some runners describe the feeling of running as trying to run through water, while others just struggle to catch their breath or get into a rhythm.
It is more difficult to breathe in high temperatures with high percentages of humidity because the air is more saturated with water. When the humidity is high, you breathe in more water vapor and less oxygen with each breath.
Tips for Running in Humidity
Although it may not be the most pleasant experience, running in humidity does not have to be a miserable experience. There are several things runners can do to make running in humid conditions more enjoyable. If you can tough out the high humidity for a few weeks or months, your performance is likely to improve once the humidity goes away.
Run early – beat the heat
The best time to go for a run during the hottest months of the year is in the morning when it is likely to be cooler and the humidity is not as intense. If you start sooner, the temperature will be cooler.
Cooler temperatures, lower humidity, and less intense sun will make it easier to manage your hair.
Reduce your intensity
izquotes.com If you accept that running in humid conditions will slow you down, you can make the necessary adjustments in your training.
You should try to make running more comfortable by reducing your intensity, rather than pushing yourself to the point of exhaustion. Keep in mind that your hard work in hot and sticky conditions will pay off when the weather gets cooler in autumn.
Wear appropriate gear
When running in humid weather, it is difficult for sweat to evaporate, so it is important to dress appropriately. When your skin is in need of some extra air, light and loose fitting clothing is the way to go.
It’s best to dress in minimal clothing to keep your skin exposed when you’re in the air.
Try a visor instead of a hat
Instead of wearing a hat, try wearing a visor when it’s humid outside. Hats prevent air from escaping from the top of your head, while dark colors can absorb heat from the sun.
If you are looking for sun protection for your face, but don’t want to add extra heat to your head, choosing a visor is a good option.
Take time to acclimatize
The best way to navigate running in heat and humidity for a long duration of time is to gradually expose yourself to the conditions. Giving your body plenty of exposure to the outdoors will help it adjust and prepare for the harder effort of running.
Hydrate with cool water
Although it might not make sense, you need to drink more water when it’s humid outside because otherwise you will become dehydrated.
To stay cool, drink cold water. Try putting ice in it or freezing half of it to take on your run.
Take breaks when needed
The key to maintaining peace of mind when running in humidity is to trust your progress and listen to your body. Even though it might be more difficult to run at a fast pace when it’s humid, you’re still building up the same amount of fitness.
If you find yourself struggling to run in humid weather, it is okay to take a break. You should either stop completely or slow down to a walk to give your body time to recover. You should take regular breaks to prevent any health problems that could be caused by heat exposure.
Check the heat index
running in humidity is a test of your endurance and can be difficult, but if you take the necessary precautions and come prepared, you can succeed. If you check the weather conditions before you go on your hike, you can make sure you have the right gear and plan your route accordingly.
Make sure you check the heat index and the “real feel” temperatures, not just the actual temperature. The indexes are adjusted according to different conditions to give you a more accurate idea of what to expect during your run.
Listen to your body
The most important thing to do when it’s humid is to listen to your body. If you’re struggling to keep going, don’t ignore it. Make sure you are familiar with the symptoms of heat stroke and other conditions that can occur in high heat and humidity.
Heat Induced Illness
Heat Exhaustion
Heat exhaustion is caused by dehydration. The symptoms include chills, lightheadedness, dizziness, headache, and nausea. customary range for body temperature is 100 to 102 degrees, with profuse sweating being a telltale sign.
The individual should be placed in a cool, shaded area, and fluids should be administered orally if the individual is conscious, or intravenously if they are unconscious. Seek medical advise.
Heat Stroke (actually a form of Hyperthermia)
Heat stroke is a serious life threatening medical emergency. A sudden failure of the thermoregulatory system causes it. Heat stroke may be fatal. There is some debate over whether heat illness should be classified as its own separate condition or if it is simply a more severe form of heat exhaustion. Heat stroke seems similar to heat exhaustion at first, but can quickly become more serious, with neurological symptoms like disorientation, loss of consciousness, and seizures (status epilecticus). The body temperature may be higher than 38.3 degrees Celsius. If you have a genetic predisposition to hyperthermia, you are more likely to develop this condition. While sweating may not be present, the skin may be moist from earlier perspiration. The core temperature must be brought down immediately. In fun runs, people usually sweat, and you do not need the absence of sweat or a rectal temperature to make the diagnosis. In sinus tachycardia, the heart rate is faster than 160. The blood pressure may be low. Kidney damage occurs in a little over a third of cases. Muscle breakdown from rhabdomyolysis occurs and excretion of muscle breakdown products contributes to the kidney injury. Other evidence of liver damage following heatstroke is seen when liver enzymes are measured. Disseminated intravascular coagulation also occurs in exertional heat stroke.
The individual will often be confused and ataxic. Seizures can occur as well as coma.
Other possible symptoms of coagulopathy include bruises on the skin, blood in the urine, and nosebleeds. The current treatment for fever includes rapidly cooling the body to get the temperature below 102 degrees Fahrenheit. Evaporative assistance may help. If you are feeling faint or overheated, you should firstly spray yourself with water, turn up the air flow if you are indoors, and finally, remove any restrictive clothing. Place ice baths or cooling packs under your arms, in your groin, and on your neck.
Tips To Avoid Heat Injury
You can best defend yourself against heat injury while running short to moderate distances by staying hydrated. So drink up. In general, you should drink about 6 to 8 glasses of water a day. There are two things you should always do before running: drink and stretch. As far as drinking goes, aim to consume 4-6 ounces of fluid every 20 minutes while running. Water is fine forshort runs, but you may find that sports drinks will help your recovery and performance for longer runs. The majority of sports drinks available have a low concentration of electrolytes and also contain carbohydrates to help replenish glycogen levels quickly. Caffeine may improve performance, and may not be as strong a diuretic as once though so you may not want to skip it, but make sure you get adequate fluids and don’t use beer to fuel your run.
Long-distance runners and people competing in events such as marathons and ultramarathons are at risk of developing hyponatremia, which can be serious. You must be careful not to over hydrate. If you weigh yourself regularly during a hike, you will be less likely to gain weight and be at risk of hyperthermia.
The muscles are able to absorb glycogen at a higher rate immediately following exercise, so a sports drink or water with another source of carbohydrates would be a good choice for replenishment. Make sure you drink 4 to 8 ounces of water with your Sport Gels or Bars to help with digestion and absorption. A protein-carbohydrate drink may help replenish glycogen stores more effectively than carbohydrate-only drinks.
This also helps to prevent the body from using muscle for energy, and will help your muscles to repair themselves by having amino acids available for protein synthesis. One option for a protein-carbohydrate mix would be to combine whey protein (which weightlifters often rave about) with fruit juice (or orange juice). Some whey protein comes in flavors such as praline, vanilla, chocolate, but the taste may not be appealing to everyone. If you can manage to eat the gels, this stuff will be a piece of cake and it can help you develop strong muscles. It’s also great for post-run recovery. Try mixing the protein powder with low-fat milk and a chocolate milk mix for a more flavorful and filling shake.
To keep yourself hydrated during this long, hot summer of running, you might consider stopping more often for water. Make sure you give yourself enough time to get used to the heat before you start trying to do too much. The best way to become acclimated to running in the heat is to gradually increase your mileage before trying to run fast. Start by running 3 to 4 miles in the heat. Try to avoid being out in the middle of the day if possible, either by running in the morning or at night. If you’re struggling to find the motivation to go on a run, you might want to consider using a treadmill instead.
Avoiding Heat Stress Injury
- Hydration: Drink about 20 – 24 oz of fluid 30 – 45 minutes before exercise and then a cupful (4 – 6 oz) every 20 minutes while exercising. After exercise drink another 24 – 32 oz. of fluid. If you are over 40 your thirst mechanism may not be as effective a gauge of your water needs as you age. Drinking fluid, while exercising and after completion will help speed your recovery. Sport replacement drinks are superior to water at longer distances and times (over 60 – 90 minutes). The electrolytes and carbohydrates in them will also help speed your recovery from the stress of fluid loss and your long distance run. Somehow they do seem to taste great in the heat and the good taste encourages you to drink more and replace your fluids.
- Acclimatization: Gradually build up your tolerance for running in warmer weather.
- Stay Fit and don’t overestimate your level of fitness: Individuals with a higher VO2 Max are more tolerant of heat tolerance than those with a lower level of fitness.
- Keep track of your heart rate: Your heart rate should stay within 10 beats of what it would normally be during an easy workout.
- Slow up for safety: Go easier which will also be safer.
- Watch your health: Make sure you are aware of both medical conditions that you have and medications that can affect your tolerance of exercise in the heat. Medical conditions affecting your heat tolerance include diabetes, high blood pressure, anorexia nervosa, bulimia, obesity and fever.
- Dress Cool: Wear light weight shorts and a singlet rather than a tea shirt, to permit evaporation of perspiration.
- Stop if you have to. Call it an early day if things don’t feel right.
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