Summer in the Brazos Valley is beautiful, but it brings a very specific challenge for anyone trying to stay active: heavy, thick Texas humidity and heat.
When the humidity rises, working out feels twice as hard. And scientifically, it is. High humidity prevents your sweat from evaporating efficiently, which means your body can’t efficiently cool itself down. At Good Life Family Medicine, we want to help you reach your fitness goals without putting your health at risk. Here’s our guide to training safely in the Texas summer heat.
How Humidity Changes the Rules of Exercise
On a dry day, your sweat evaporates off your skin, pulling heat away with it. On a humid day in College Station, the air already has a lot of moisture, so your sweat clings, trapping heat inside your body.
Because your body must work harder to cool down, your heart rate spikes, and you get tired quicker than you would otherwise.
The Golden Rules of Humid Training
If you’re taking your workout outdoors, it’s best to follow these three rules:
- Adjust Your Pace and Expectations
Don’t try to hit your PR when the heat index is high. If your usual running pace is a 9-minute mile, aim for a 10- or 11-minute mile. Let your heart rate guide your effort, not the numbers on your fitness tracker.
- Pre-Hydrate and Rehydrate
If you’re thirsty, you’re already dehydrated. So if you’re thirsty while you’re working out, you need to drink more water.
- Before: Drink 16 to 20 ounces of water two hours before heading outside.
- During: Take a sip of water every 15 to 20 minutes of exercise.
- After: If you’re sweating heavily for more than 45 minutes, replace lost minerals with an electrolyte drink or tablet.
- Time Your Workouts Perfectly
Avoid exercising outdoors between 10:00 AM and 6:00 PM. The early morning hours are generally the coolest, though the humidity can still be high. Late evenings, as the sun sets, are great to avoid direct sun.
Clothing Trick: Avoid cotton; cotton holds onto sweat and keeps it pressed against your skin, making it harder to cool off.
When to Take Your Workout Indoors
While we love outdoor training, some days are just too hot. Keep an eye on the Heat Index (which combines air temperature and relative humidity).
If the heat index is 103°F or higher, work out inside with AC or take a rest day. Your risk of heat exhaustion and heat stroke increases dramatically if it gets worse than 103°F.
We’re Here to Keep You Moving Safely
Staying active is one of the best things you can do for your cardiovascular health, mental well-being, and longevity. However, listening to your body is key. If you experience persistent dizziness, extreme fatigue, muscle cramps, or nausea during or after your workouts, it’s time to get checked out.
Our team at Good Life Family Medicine is here to support your fitness journey with personalized wellness care, routine checkups, and physicals. Schedule your next visit online or call our College Station clinic today at (979) 485-9449!