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| It really is the humidity that can hurt you |
湿气才伤人 |
| 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. |
如果你跟在沙漠或丛林里求生的人说，伤人的是湿气而不是热度，你可能就会有得争了。 |
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. |
高温总是不舒服，也可能致命，特别是当你背上还有50磅的装备的时候。
但是，当你扔掉装备，穿上运动鞋，运动裤和T恤衫上路的时候，湿气就完全不是原来那么回事了。 |
| 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. |
当然，湿气低、气温高也可能造成严重的高热相关伤害，如脱水、热衰竭或中暑。如果机体无法冷却，水份补充不当，那么，即使温度不高，也会导致上述伤害。 |
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，对跑步的人来说，不管是5公里短跑还是马拉松，湿气的伤害更大。
跑步时，机体必须要冷却，因此，随着体温升高，机体开始出汗；空气促成汗水的蒸发从而使机体降温。但是，如果增加湿度，体温升高，蒸发过程就会减慢。 |
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. |
一个主要原因是，潮湿的空气无法使湿润的皮肤产生“干燥”效应。湿气蒸发能力不足，冷却效果下降，从而导致热衰竭和中暑。
不过，高温最值得人注意的副作用可能是它给人带来的误解。 |
| Thick, moist air typically gives runners the impression they can't get enough oxygen with each breath. But the “limited 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. |
潮湿的空气给人的感觉是呼吸时会吸氧不足。但这种“低氧”理论仅仅是一种理念而已。每一次呼吸机体都只保留一小部分氧气，其他的都被呼出去了。因此，湿气是否阻止了足够氧气的摄入，值得探讨。 |
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. |
导致呼吸困难的因素，并不是每次呼吸氧气不足，而是因为机体变热需要更多的氧气冷却自己。
适当的调节加上适应就可以减少这种影响。 |
| 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，避免在一天中最热的时候去跑步，这段时候通常是在上午11点至下午6点之间。很多跑步者喜欢晨练，这要比在大热的时候练好，空气质量也较好。 |
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，在湿气大的环境里，水份更为重要，因为这个时候机体的冷却功能下降。
虽然补充多少水量要因人而异，但我的看法是，在锻练前30分钟左右先补充8盎司，然后跑2英里后至少再补充这么多。 |
| 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，当跑步者适应温暖湿润的气候后，湿气的负面影响就会下降。但这也不是一夜之间就可以做到的，因此，要有一个锻练计划，至少要给身体2周的调节时间 |
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