If you engage in outdoor running as the cardio component of your physical fitness routine, nothing beats natural sunlight and fresh air to enhance those endorphins that surge during a workout. However, you need to be alert during the hazy, hot, and humid days of summer and be especially alert to dew-point readings if you reside in a humid climate. Understanding how the dew point affects your body and knowing when to switch your workout to indoor activity will help to prevent heat exhaustion and keep you on track toward your fitness goals throughout the summer.
What is the Dew Point?
When your local news meteorologist discusses the relative humidity, which is expressed as a percentage, the figure represents how much moisture is needed to saturate the air versus the amount of water that is already in the air. The dew point, which is expressed as a temperature reading, indicates the current amount of moisture that is actually contained in the air. The dew-point temperature represents the temperature at which the air cannot hold more moisture, and the higher the dew point is, the heavier the air is going to feel when you try to breathe.
Dew Point and Your Body
A high dew point affects your body in two ways when you engage in outdoor exercise. You will likely notice the first way as soon as you step outside and inhale. When the air is laden with moisture, breathing is more difficult. You are not a fish. Your body is designed to get its oxygen by taking air into your lungs rather than water through gills.
The second way in which high dew points affect your body can become hazardous to your health, and it has to do with thermoregulation. Thermoregulation is your body's natural ability to regulate its core temperature, and one of the ways in which your body works to accomplish this is through perspiration. When you become hot, such as during exercise, you perspire. The sweat that is released evaporates into the air. This process aids in cooling your body's core temperature. However, when the air is already approaching maximum capacity for how much moisture it can hold, it cannot take in more moisture from your sweat. The sweat remains on your skin while your body continues to sweat, and you will soon be coated with the sweat because it has not been able to evaporate. The result is a continued rise in your core temperature, which can quickly lead to dehydration and heat exhaustion. In addition to profuse sweating, be alert to the following symptoms of heat exhaustion.
- Muscle cramping
- Nausea
- Dizziness
- Fainting
- Headache
- Dark-colored urine
- Fatigue, confusion, or sluggishness
If you experience any of these symptoms, get into an air-conditioned place and rehydrate at once before your condition progresses to heat stroke, which is life-threatening. If you were exercising in a park or other location to which you had to drive, sit in your parked car with the air conditioner turned on high. You can avoid heat exhaustion altogether by opting out of your outdoor workout when the dew point climbs too high. If your symptoms persist, then you should get yourself to a health clinic.
Look Before You Run
Since the dew-point reading tells you the actual amount of moisture in the air, this is the important climate reading that you should be checking each day before you work out. Many meteorologists include the dew-point reading in their weather reports, and you can also look up the dew point on weather websites or on your smartphone's weather application. Use the following guidelines to interpret the reading in relation to whether or not you should embark on an outdoor run:
- A dew point of less than 60 is ideal and should ensure a comfortable workout.
- A dew point between 60 and 64 starts to feel uncomfortable, particularly if you are not yet in optimal physical shape. Set out on your run, but if you start to feel uncomfortable, reduce your speed or the duration of your workout.
- Once the dew point falls between 65 and 69, working out becomes challenging for many people. If you are in shape and do not suffer from asthma or other respiratory problems, you should consider only a light run or a brisk walk instead of your usual workout if you are determined to get outdoors.
- When the dew point is between 70 and 74, the atmosphere is very uncomfortable, and once the dew point hits 75 or greater, the air feels downright oppressive. These are the dew-point ranges at which you should skip the running and pursue an alternative workout at an air-conditioned indoor location instead.
Be sure to help your body to stay hydrated by drinking plenty of water. Wear minimal clothing, and wear lightweight athletic apparel that is designed to wick moisture. If you make an attempt to work out when the dew point is not ideal and need to cut back the pace or time of your activity, do not beat yourself up. Any physical activity is better than none when it comes to cardiovascular health, and swapping out occasional jogs for indoor cardio machines will keep you safe from heat exhaustion while providing the added benefit of varying the muscles that get worked.
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