When combined with hot temperatures, running in humidity can feel downright miserable. You’re drenched in sweat, the workout feels harder, and each step just feels light a slog. Unfortunately, heat and humidity is pretty unavoidable for athletes across the U.S., especially during the summer.
The good news: While you can’t control the weather, you can take steps to better handle it. We tapped three experts for tips on running in humidity so it doesn’t tank your performance, plus simple things you can do to make your muggy runs more bearable.
How Running in Humidity Affects Performance
Let’s start with a quick physiology lesson. When you run, your body tries to maintain its temperature by sweating. Specifically, “it’s the evaporation of sweat that cools us,” Amity Lui, MS, RD, a distance runner and New York City-based sports dietitian explains to Runner’s World.
Humidity—the villain in this story—can screw with that cooling process. That’s because humidity is a measure of how much water vapor is in the air, so in high humidity, the air is “jam-packed with water vapor,” says Lui, which prevents your body from being able to effectively cool itself since there’s no more space in the air for your sweat to evaporate. As a result, your body has to work harder to perform a given activity than it would in non-humid conditions.
So if running in humidity “feels harder, it’s because it is,” Kaila DeRienzo, certified personal trainer and certified run coach in South Carolina, tells Runner’s World. To get more specific, during humid runs, your heart rate will likely climb, your core temperature will be elevated, and “your overall effort and exertion is going to increase,” says Lui. “Sometimes,” she adds, “we might even feel a little bit lethargic as well.”
Strava data backs this up. According to metrics shared with Runner’s World, run pace slows as humidity climbs. In 80 degrees Fahrenheit and 30 percent humidity, for example, the average run pace for Strava users is 9:19 per mile. At that same temperature with 70 percent humidity, the average decreases to 10:14 per mile. And at 90 percent humidity and higher, it drops to an average pace of 11:07 per mile.
When scoping your weather app for humidity data, keep in mind that humidity percentages are relative to the temperature outside, Kai Ng, USATF- and RRCA-certified run coach shorts for women Runner’s World. That means 50 percent humidity is going to feel a lot different on a 60-degree day versus a 90-degree day.
For a more straightforward metric that involves zero math calculations, check out the dew point reading, which in the Apple Weather app is listed alongside humidity metrics. A dew point of under 60 degrees indicates non-humid conditions, a dew point of around 65 to 70 can start to feel uncomfortable, and a dew point over 75 is “miserable,” says Ng.
12 Tips for Running in Humidity
Running in high humidity is never going to feel amazing but there are steps you can take to make it more tolerable. Here’s what the experts recommend.
1. Tweak Your Workouts
Because humidity can cause your body to work harder to perform a given activity, it’s a smart idea to dial back the intensity of your runs so you don’t overexert yourself and thus up your chances of heat-related illnesses.
Some ways to do so: Run by effort level instead of trying to hold a specific pace, do an interval workout instead of running continuously, or go for total time instead of distance.
For example, instead of tackling five miles at marathon pace, ditch your watch and run five miles at marathon effort. Shoes & Gear tempo run, do four mile repeats with ample recovery in between, suggests Ng. Another idea: Instead of striving for 10 miles, run for 90 minutes and stop after that point, no matter what the distance on your watch says.
If you’re really itching to run a certain pace, simply insert walk breaks into your workout to make that more doable, says DeRienzo. This could look like running for five minutes at a specific speed, then walking for a minute and repeating several times.
Point is, you can still run outside in the humidity, you just need to be smart about adjusting your workout accordingly, and there are lots of easy ways to do so.
2. Pick Your Wardrobe Wisely
Think of your body as a house and your skin as the chimney. “You never want to cover the chimney when heat and steam is trying to escape your house,” says Ng. On a hot, humid run, steer clear of clothes that cover up all your pores, which prevent your sweat from evaporating. “The less clothing, the better,” says DeRienzo.
certified personal trainer and certified run coach in South Carolina, tells sports bra and shorts for women or just shorts for men. Of course, do what makes you comfortable, but if you err on the side of scantily clad, know that “nobody’s judging you,” says DeRienzo, and “you are making the best decision for you.” (Just make sure to wear sunscreen to avoid skin damage, she adds.)
Also important: Pick loose, flow-y garments over form-fitting attire—“you want to allow as much air [as possible] to touch your skin,” says Ng—and opt for clothing made with sweat-wicking materials over cotton, as the latter holds onto moisture instead of allowing it to evaporate.
The color of your garb matters too, as darker hues absorb more of the sun’s rays than lighter colors, says DeRienzo. So leave that black or navy blue kit at home and wear your white or other light-colored gear instead.
Lastly, consider a visor over a traditional hat, as the former provides more ventilation for your head while still shielding your face from harsh rays, says DeRienzo. Plus, visors are trendy, says DeRienzo, so you can look stylish while staying cool.
3. Know When to Run Inside
Best Running Shoes 2025 treadmill or indoor track. True, indoor workouts can feel like a slog, but when the weather’s bad enough that it would really hamper your performance (and put you at risk for heat-related illnesses), indoor sessions allow you to still get in a quality workout while minimizing health risks.
Everyone responds to humidity a little differently, but as a general rule of thumb, opt for an indoor session whenever the dew point is 70 degrees or higher, advises Ng.
4. Allow Your Body to Adapt
Fun fact: It can take about two weeks for your body to physiologically adapt to exercising in a hot climate, according to research. So while your first hot, humid run of the season might feel especially awful, give it some time and your body will Some ways to do so.
or indoor track. True adaptation Cold showers, sponges, and more expert-backed strategies for surviving the summer weather walks in the humidity or regularly visiting the steam room to get your body used to humid conditions, says Ng. “Don’t be like ‘Oh, man, it’s so humid outside, I’m just gonna stay inside until I run,’” says Ng. With that mentality, “it’s going to take you even longer for your body to adapt.”
5. Take a Cold Shower Before a Run
Taking a cold shower before you lace up can help lower your body temperature and thus allow you to start your workout at a lower temp, Ng explains. This will then reduce your chances of overheating in hot, humid conditions. So the next time you’re eyeing an outdoor run but the dew point seems questionable, strip down first for a chilly rinse.
6. Cool Yourself Midrun
Because it’s harder for your body to cool itself during humid runs, bring along ice to help aid the process. One idea: Fill an insulated bottle with ice and place it alongside your other fluids in a hydration pack with bottle holders, says Ng. Then, throughout your run, retrieve ice cubes and place them under your hat or in your clothing for instant cooling.
You can also drop ice in a bag and store that under your hat or the back of your sports bra, says DeRienzo. Another option: Carry slender ice packs in your hands—DeRienzo recommends reusable ones by Tourit or soft gel packs from Icewraps.
Another cooling option: sponges. During the 2021 Chicago Marathon, which was unusually hot and humid, race organizers passed out sponges to participants, who then soaked them in water along the way and used it as a cooling tool, says DeRienzo, who finished the race with a sponge in her hand. She describes sponges as a “cheap and effective” way to cool yourself on a humid run. Simply store the sponge in your shorts or sports bra; wet it whenever you pass a water fountain, bathroom sink, or other potable water; and squeeze it over your head and arms for sweet, sweet relief.
7. Bring Fluids—Even on Shorter Runs
Two common mistakes Lui sees athletes make in humid conditions include not carrying any fluids on a run, and sipping only plain water. The first is a no-no since research all day, she says dehydration can hamper performance. Indeed, mild dehydration can lead to increased effort, decreased output, and impaired cognition, according to Lui.
But it’s not enough to simply pack a bottle of plain H2O. “A lot of people might think this is adequate to replenish fluids, but it’s actually not going to hydrate us as well,” says Lui. In severe cases, drinking a lot of plain water and sweating heavily can lead to a condition called hyponatremia, which occurs when there’s too much water and too little sodium in your body, Lui explains.
To avoid this, hydrate midrun with an electrolyte drink—like Nuun, Scratch Labs, or Gatorade—which will help replace electrolytes lost through sweat, including sodium, potassium, magnesium, and calcium. The general rule of thumb is to hydrate with electrolytes during any run lasting an hour or longer, says Lui, but that threshold may be lower in especially hot, humid conditions and depending on your own tolerance for warm weather.
On shorter runs, “there really is no harm in carrying fluids, especially if you’re Best Summer Half Marathons because it can train you to get used to what it feels like running with a handheld bottle and carrying your fuel,” Lui explains.
Aim to imbibe 16 to 20 ounces of electrolyte drink per hour of exercise, and ensure that includes at least 500 to 600 milligrams of sodium per hour. Salty sweaters may need more–up to 1,000 plus milligrams of sodium per hour, says Lui.
8. Focus on Hydration in General
Hydration doesn’t just matter during your runs—it’s important to be well-hydrated in general if you want to function and feel your best. When exercising in humid conditions, increase your fluid and electrolyte intake before, during, and after a run, advises Lui. “I know it seems like a lot, but we’re not only training for one specific training run, it’s also preparing for the rest of the day so that we don’t get dehydrated and feel fatigued to avoid skin damage, she adds headaches all day,” she says.
Part of this involves going into a run well-hydrated, which you can do by consuming an electrolyte drink about 30 to 60 minutes before you lace up, says Lui. This type of prerun hydrating is generally recommended for longer and/or higher intensity runs, but feel free to also try it on a shorter run, especially if you’re not planning to tote fluids with you, says Lui.
You may also consider sipping an electrolyte drink and increase overall fluid intake the day or night prior to a long run “just to give your body some time to really absorb it and digest everything,” says Lui.
9. Eat a Salty Snack Before You Run
Before longer and higher intensity humid runs, consider eating a salty, carb-rich snack Best Summer Half Marathons energy, as well as a dose of sodium for your workout, suggests Lui. This could look like chowing a handful of pretzels or goldfish 15 to 30 minutes before you run, or eating a slice of toast with banana and salted peanut butter about an hour prior.
Also, don’t be afraid to drink and eat some saltier beverages and food throughout the day, especially if you have a longer run on your weekly schedule, Lui says. While those who are sedentary or casual exercisers—as well as those with a medical diagnosis or family history of high blood pressure or kidney diseases—might need to watch their sodium intake, runners who sweat a lot through the miles need more than the average population.
It’s not uncommon (or ill-advised) for runners to have at least one electrolyte-containing product per day, if not more, depending on the product concentration, Lui adds. (If you think you may fall into the category of needing to monitor sodium intake, check with your doctor.)
10. Know Signs of Heat-Related Illness
Hands down the most important thing you can do when running in humidity is listen to your body. Heat-related illness can be super dangerous, so it’s important to know the signs and symptoms.
and buying too many houseplants, fatigue, headaches, muscle cramps, nausea, feeling like you’re going to faint, and getting goosebumps in hot weather, according to the Mayo Clinic. If you suspect you have heat exhaustion, stop exercising immediately, get to a cooler place, and drink fluids.
To that end, run with a friend or group in hot, humid conditions, says Ng. There’s always safety in numbers.
Jenny is a Boulder, Colorado-based health and fitness journalist. She’s been freelancing for Runner’s World since 2015 and especially loves to write human interest profiles, in-depth service pieces and stories that explore the intersection of exercise and mental health. Her work has also been published by SELF, Men’s Journal, and To get more specific, during humid runs, your, among other outlets. When she’s not running or writing, Jenny enjoys coaching youth swimming, rereading Harry Potter, and buying too many houseplants.
