Summer running can be all fun and games until the incredibly humid days hit. It can be hard to find the motivation to get outside when the air feels heavy, and once you start running, you may find yourself running out of steam faster than usual.
Humidity makes running more challenging because it slows your body's ability to cool itself. Sweat evaporates less efficiently when the air is already full of moisture, forcing your body to work harder to regulate its temperature. This often leads to a higher heart rate, increased fatigue, and a greater risk of overheating.
While this scenario is one almost every runner has to face during the summer, there are ways to try and combat the heat exhaustion- so you won’t have to deal with any training session gaps or unusually low Strava scores.
Hydrate before, during, and after.
Step one, and arguably the most important step, is to stay hydrated before, during, and after your workout. Drinking a little water right after your run won’t be enough!
Humidity creates more moisture in the air, meaning that your body will begin to release even more sweat than usual, as it has to work harder to cool down your body temperature. This means you're losing both water and electrolytes at a faster rate than you might realize. For this reason, it is of the utmost importance that you provide your body with even more hydration than normal.
Drink water throughout the day leading up to your run, bring water with you on longer runs, and continue hydrating afterward to replace what you've lost. For runs lasting more than an hour, consider adding an electrolyte drink to help replace sodium and other minerals lost through sweat.
Wear comfortable clothing
Wearing cool and comfortable clothing/accessories is incredibly crucial during humid runs.
Choosing the right fabrics and colors makes all the difference. Choose lightweight, moisture wicking fabrics that allow heat and sweat to escape more easily. Light colored clothing also reflects more sunlight than darker colors, helping you stay cooler. And if it’s sunny, make sure to wear a hat to protect your face from the sun, and absorb sweat from your head. TrailHeads has many excellent summer hat options available.
- Women’s and Men’s UV Protection Hats: Face the sunshine safely! With a 50+ UPF rating, these hats will shield you from 98% of UV rays. They’re also incredibly stylish and are available in many awesome shades.
- Men’s and Women’s Race Day Running Hats: The most popular hats in the TrailHeads summer collection – and for good reason! These hats are quick-drying, adjustable, with a firm brim that holds its shape. They come in a variety of attractive colors.
- Men’s and Women’s 5 Panel Ridge Runner Hats: The honeycomb structured fabric makes these hats extremely breathable, while their lightweight foam brim helps absorb more sweat.
- Women’s and Men’s Sun Visor Hats: Our Sun Visor Hats are designed with perspiration management in mind. The fabric is moisture-wicking with an internal sweatband to soak up sweat from your brow. The visor also has sunglass slots, so you can safely put away your glasses when they’re not in use.
- Women’s and Men’s Recycled Repreve Running Hats: If you’re looking for a running hat with a lighter impact on the environment, you’re in luck! The TrailHeads Recycled Running Hats are made with certified REPREVE® fabric, meaning that the material comes from recycled plastic bottles. Plus, the hat’s design includes laser cut vents to help with air circulation during intense workouts.
Take cool-down breaks
It can be tempting to push through discomfort, but your body's limits are lower in hot, humid weather.
Taking cool-down breaks during your workout isn’t something to be ashamed of, you're being mindful and taking care of your body. Don't be afraid to slow your pace, switch to a run walk interval, or stop in the shade for a minute if you need to. These short recovery breaks help lower your body temperature and reduce the risk of heat exhaustion, allowing you to finish your workout more safely.
Avoid peak sun spots, likely to cause more overheating
If possible, schedule your runs for early morning or later in the evening when temperatures and humidity are often slightly lower and the sun is less intense.
Running in direct afternoon sun increases heat exposure and makes it even harder for your body to stay cool. Even shifting your run by a couple of hours can make a noticeable difference in how you feel.
Monitor Your Heart Rate
Your pace will likely slow in humid conditions, and that's normal.
Instead of only focusing on pace, pay attention to your heart rate and overall effort. A smartwatch or fitness tracker can help you recognize when your body is working harder than usual.
If your heart rate stays unusually high or you begin feeling dizzy, nauseous, or overly fatigued, it's time to slow down or end your run.
Consider a Portable Fan
For especially hot and humid days, a small battery powered portable fan can provide extra relief before your run, during walking breaks, or immediately afterward. A lightweight clip-on or handheld fan is easy to carry and can help you cool down faster after your workout.
Conclusion
Running in humidity doesn't have to derail your summer training. By staying hydrated, wearing lightweight and breathable gear, taking cool down breaks, avoiding the hottest part of the day, monitoring your heart rate, and using cooling accessories when needed, you can stay safer and more comfortable on every run.
Listen to your body, adjust your expectations when conditions are tough, and remember that consistency is more important than chasing your fastest pace on the hottest days.