And what if you live somewhere hot and humid?
this post was submitted on 24 Jul 2026
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Running
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Don't run
Run shorter distances at a slow pace. Bring a phone or be prepared for a long walk home.
Source: live in a sea climate with an unusually hot summer.
I live in southern Louisiana where it's usually hot and humid. I use a wearable heart monitor to make sure I'm not getting too overworked and if I do I stop and walk. Quick cool clothing is a must.
I live in the subtropics in Asia, it's 30-35C during the day most of the year and humidity often in the 90s. I've tried exercising outside many, many times. I've talked to many other people, many of them trainers with a lot of experience. It takes some experience to know when you're just experiencing exertion, or you're in actual trouble with heat stress.
So for a beginner it's already tough to take up running in a hot place, much more so in a place that's hot and humid, where your sweat doesn't evaporate much, if at all. By the time you realize you're in trouble, if you do, you may have trouble getting to a place where you can cool down properly. Plain shade won't do in the humidity, as I'm guessing you've noticed. You just keep sweating and sweating but it doesn't cool your body down.
I'm kinda concerned that this article mentions nothing about replenishing salt/electrolytes. Overhydration in the heat and forcing all the sodium out of your body via sweat can kill you too. Happened to a girl in Ottawa some years back.
I always have one of my 500ml bladders with a salty sweet water mix and the other just pure water. Salty snacks along the way help too.
Don't run in the heat with nothing but water.