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Tips For Exercising in the Humidity

Some people really enjoy working out in the heat under the summer sun. The weather is inspiring as are the other people outside exercising in the heat with you. There is plenty to look at too.

Warm weather is wonderful, but you've got to be careful when the temperature and humidity levels get too high. Here are some tips when exercising in the humidity:

  • Check the heat-index level. This is the number that takes into consideration the temperature and the humidity to determine how hot it actually feels outside. Check out the chart below - If you are exercising and the temp is 85°F and rising, and the humidity is 65% or more, you could be in danger of heatstroke.

  • Stay hydrated. Dehydration caused by excessive sweating can lead to heat exhaustion and heat stroke. Drink fluids before, during, and after exercise even if you don't feel thirsty. Make sure to pack a water bottle with you while you're out - I like to fill mine with tons of ice and a little water. I put some cubes in my mouth and in my sports bra, and I make sure to take sips of ice water every 5-10 minutes.

To see the other important tips

  • Avoid direct sunlight. Wear a hat, or workout in shaded areas.
  • Wear loose-fitting, light-colored, and lightweight clothes.
  • Exercise at cooler times of the day, early in the morning or late at night.
  • Go easy. Whether you are running, biking, or hiking, slow down your pace and take intervals of rest and recovery.
  • Try to use water in your workout routine. Go kayaking, swimming, windsurfing, water skiing, or wakeboarding. You'll be using your muscles and getting your heart pumping, but you won't be staying cool.


Join The Conversation
bizzybee bizzybee 10 years
It's past 9 pm here in Philly and hot and humid. It's miserable just stepping out for a few mo's. Normally like being outdoors but it's class and gym time when the weather is like this.
gingereg gingereg 10 years
yeah, the heat index has been well over 100 here in georgia the past few days. even at 10 o'clock last night the temp was over 90 degrees. i'm ready for november.
cravinsugar cravinsugar 10 years
I am amazed right is between 107-110 right now with humidity. Fit, I love this chart if you can't tell...since i don't have a window, i feel like i know what is going on between you and haha
mwmsjuly19 mwmsjuly19 10 years
I have been heading to the air-conditioned gym after work, though I'd prefer to be out for a run. But I'm lucky to have a choice. Of course, the gym has been PACKED in this heatwave.
cravinsugar cravinsugar 10 years
according to this chart, it is 106 here....:sick: When i get home at night, i am naush from the sucks.
cravinsugar cravinsugar 10 years
Anyone else in this heat wave on the East Coast? With heat nidex, it is supposed to be around 105 today? ew. It was 87 when i left for work at 8 this morning...I am thinking of staying till 6 tonight just so i don't melt while walking to metro and home from bus.
JustMe21 JustMe21 10 years
I had to run this morning. It was 80 degrees at 8 in the morning and Lord only knows what the humidity was...I was dying, to say the least.
syako syako 10 years
Yeah. If I had gone running yesterday morning at 8 a.m. it was 87 degrees with 85% humidity - which would have felt like 100 degrees (And that's why I use the treadmill during July, August and September in south Louisiana). Sorry for all the treadmill-haters - no choice here.
LucaBella LucaBella 10 years
This comes in so handy living in southeast Texas! Thank you!!!
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