High humidity is tough to beat for runners. While the body can adapt somewhat over time, like by increasing sweat production to help manage internal and skin temperature, there’s no real way to fully overcome it. Strategies like regularly wiping off sweat that isn’t evaporating can help, but ultimately, you’ll need to slow your pace and adjust your expectations.
Dry heat, on the other hand, offers more room to fight back. Running early in the day and staying in shaded areas certainly helps, but one of the most effective methods may be lowering your core temperature through techniques like palm cooling.
Palm cooling involves keeping your hands cold while running. The idea gained traction in the early 2010s, starting with research at Stanford University. Later studies involving cyclists holding their hands in cold water while riding showed consistent benefits: lower heart rates, reduced skin and core body temperatures, and less strain on the cardiovascular and skin cooling systems.
If you’re struggling in the heat, this method is worth trying. You can make your own DIY version, such as holding small ice packs in your hands, or look into specialized products like the Black Ice Culcan. During long runs or hot races, if you have crew support, ask them to hand you ice cubes to carry while running and hold onto them until they melt.
Other heat-beating tips:
- Pre-cooling: Cooling your body before a run can boost performance in the heat. Stand in front of air conditioning, wear an ice vest, or press cold towels or ice packs on your body before heading out.
- Cool your head: Lowering head temperature can signal your nervous system to stay calm in the heat. Pour cold water over your head during runs or try placing ice inside your hat whenever possible.
