Here at Gone For a Run, it has been a horrible past two weeks for running! It has maintained 50 to 100% humidity since before the 4th and temperatures from 85 to above 90. This has not stopped us from running! The humidity is a real danger. When you work out, your body's temperature rises. As your core temperature rises, you sweat and usually the sweat evaporates off your skin. In the humidity, sweat can't evaporate. That means the sweat sits on your skin and actually makes your core temperature rise further, making you sweat even more. it's a bad situation that ends with extreme dehydration and even heat exhaustion or heat stroke.

To prevent yourself from experiencing the dark side of summer running you first have to acclimate. it takes time for your body to adjust to the hot and humid climate. The American Running and Fitness Association suggest that you cut down your intensity 65 - 75%. Once you feel comfortable running in the weather at this intensity you can slowly ramp back up. It is not a step backwards if you slow down your pace.

You also need to watch the air quality index. This is especially important on if you have upper respiratory problems. if it's orange, only go if you are in top health. If the index says code red, do not run that day! Red is unsuitable for anyone to run in.  The heat index is also important because it tells you what the temperature feels like with humidity factored in.  Often the weather will say it's 82 degrees, but it may be an 80% humidity, which means it'll feel like the mid 90s. No one should run in conditions that hot.

The most important tip for running in humidity is HYDRATE! It is not enough to hydrate before and after a run when it is hot. You should hydrate before! Drink 16 oz. of water two hours before you run. That way the water has time to go through your system and hydrate major organs. If you're running less than 4 miles, don't worry about hydrating during.  If you are running longer drink water for the first 45 - 60 minutes. After 60 minutes have a sports drink or a sports gel. Then after your run drink another 16 oz of water to completely rehydrate.

Just in case you do become dehydrated, you need to know what to look for. If you feel nausea, start vomiting, have heat palpitations or become lightheaded STOP RUNNING.  Heatstroke and heat exhaustion are real possibilities. It is possible to go into cardiac arrest from dehydration, so do not try to run through the pain. It is important to listen to your own body and to know your limits. If you experience these go home, drink water and consume salt. Call your doctor for more severe symptoms. Then take a day or two off to recover and replenish your fluid levels.