| It really is the humidity that can hurt you | 濕氣才傷人 |
| Tell someone enduring life in the desert or jungle that “it's not the heat; it's the humidity,” and you might find yourself with a heated conversation on your hands. | 如果你跟在沙漠或叢林里求生的人說，傷人的是濕氣而不是熱度，你可能就會有得爭了?！?/td> |
High temperatures of any kind often are uncomfortable and can be deadly, especially when supplemented with 50 pounds of gear on your back.
But humidity takes on a different meaning when you strip away the heavy equipment, add running shoes, shorts and a T-shirt and hit the road. | 高溫總是不舒服，也可能致命，特別是當(dāng)你背上還有50磅的裝備的時候。
但是，當(dāng)你扔掉裝備，穿上運(yùn)動鞋，運(yùn)動褲和T恤衫上路的時候，濕氣就完全不是原來那么回事了?！?/td> |
| Of course, low humidity and high temperatures also might produce serious heat-related injuries such as dehydration, heat exhaustion or heatstroke. If the body can't cool itself and isn't properly hydrated, even in mild temperatures, all of these are possible. | 當(dāng)然，濕氣低、氣溫高也可能造成嚴(yán)重的高熱相關(guān)傷害，如脫水、熱衰竭或中暑。如果機(jī)體無法冷卻，水份補(bǔ)充不當(dāng)，那么，即使溫度不高，也會導(dǎo)致上述傷害?！?/td> |
But on the road – from a 5-kilometer race to a marathon – humidity is even more devastating to the unprepared runner.
When running, the body's goal is to cool itself. As its temperature rises, the body begins to perspire; the air causes evaporation of perspiration and cools the body. Increase humidity, however, and body heat rises while the evaporation process – and workout progress – slows. | 但是，對跑步的人來說，不管是5公里短跑還是馬拉松，濕氣的傷害更大。
跑步時，機(jī)體必須要冷卻，因此，隨著體溫升高，機(jī)體開始出汗；空氣促成汗水的蒸發(fā)從而使機(jī)體降溫。但是，如果增加濕度，體溫升高，蒸發(fā)過程就會減慢?！?/td> |
A main reason is that moist air does not provide a “drying” effect on damp skin. With limited ability to evaporate moisture, the cooling effect is reduced, which can lead to heat exhaustion or heatstroke.
Remarkably, however, high humidity's most noticeable side effect might be a misconception. | 一個主要原因是，潮濕的空氣無法使?jié)駶櫟钠つw產(chǎn)生“干燥”效應(yīng)。濕氣蒸發(fā)能力不足，冷卻效果下降，從而導(dǎo)致熱衰竭和中暑。
不過，高溫最值得人注意的副作用可能是它給人帶來的誤解?！?/td> |
| Thick, moist air typically gives runners the impression they can't get enough oxygen with each breath. But the “l(fā)imited oxygen” theory is just that, a theory. The body holds onto a small percentage of oxygen with each breath, and the rest is exhaled. So whether the humidity prevents the intake of adequate oxygen is up for debate. | 潮濕的空氣給人的感覺是呼吸時會吸氧不足。但這種“低氧”理論僅僅是一種理念而已。每一次呼吸機(jī)體都只保留一小部分氧氣，其他的都被呼出去了。因此，濕氣是否阻止了足夠氧氣的攝入，值得探討?！?/td> |
Breathing more likely becomes labored not because of a lack of oxygen with each breath, but because the body is running hotter and needs more oxygen to cool itself.
A few adjustments and a bit of acclimation can reduce high humidity's effects during a run. | 導(dǎo)致呼吸困難的因素，并不是每次呼吸氧氣不足，而是因為機(jī)體變熱需要更多的氧氣冷卻自己。
適當(dāng)?shù)恼{(diào)節(jié)加上適應(yīng)就可以減少這種影響。 |
| First, avoid running during the hottest part of the day, between 11 a.m. and 6 p.m. Many runners prefer evening workouts, and this is better than in the heat of the day, but early-morning runs usually are cooler, and overall air quality is better. | 首先，避免在一天中最熱的時候去跑步，這段時候通常是在上午11點(diǎn)至下午6點(diǎn)之間。很多跑步者喜歡晨練，這要比在大熱的時候練好，空氣質(zhì)量也較好?！?/td> |
Second, hydration is even more important in high humidity, since the body's cooling ability is reduces.
Although amounts vary from person to person, I encourage drinking at least 8 ounces of water after every two road miles in addition to 8 ounces about 30 minutes before a workout. | 其次，在濕氣大的環(huán)境里，水份更為重要，因為這個時候機(jī)體的冷卻功能下降。
雖然補(bǔ)充多少水量要因人而異，但我的看法是，在鍛練前30分鐘左右先補(bǔ)充8盎司，然后跑2英里后至少再補(bǔ)充這么多。 |
| Finally, humidity's negative effects decline as runners become acclimated to a warm, moist climate. It doesn't happen overnight, so maintain workout schedules and give the body at least two weeks to adjust. | 最后，當(dāng)跑步者適應(yīng)溫暖濕潤的氣候后，濕氣的負(fù)面影響就會下降。但這也不是一夜之間就可以做到的，因此，要有一個鍛練計劃，至少要給身體2周的調(diào)節(jié)時間 |
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