As someone who’s dealt with digestive issues for years, I’d be lying if I said I wasn’t intrigued by probiotics. Wherever I look, there are probiotic products—from and powders to gummies and fizzy sodas—that claim to boost your immune system, fix your gut, and even improve your mood.

There are many different , but common ones include Lactobacillus, Bifidobacterium, and Saccharomyces. They can be found in fermented foods—like yogurt, sauerkraut, kimchi, and kombucha—or grown in laboratories and packed into supplements.

A wealth of is coming out about how the microbiome—the mixture of bacteria, fungi, and viruses that live on the skin and inside the gastrointestinal (GI) tract—boosts immunity, aids digestion, and energizes us. As a result, probiotic supplements, which are designed to optimize the overall health of the microbiome, have exploded in popularity. The probiotic supplement market is projected to reach a value of nearly by 2034,Ìęespecially among competitive athletesÌęlooking to up their game.

But can probiotic supplements actually improve athletic performance? The truth: while some studies seem promising, the three experts I interviewed have no intention of recommending them to athletes anytime soon.

The Appeal of Probiotics for AthletesÌę

We are surrounded by microorganisms. There are pathogenic bugs that cause infections and diseases and harmless ones that don’t really affect us. Then, there are the good guys, known as probiotics, which are living microorganisms that confer health benefits when ingested.

According to , a microbiome researcher at Case Western Reserve University, probiotics diversify your microbiome, which provides protection against pathogens that can make you sick and improves your intestinal lining’s ability to absorb nutrients better. And some suggests they play an important role in the prevention of chronic and infectious diseases, too.

Athletes are already very attuned to their bodies and want to do everything possible to optimize their health, says , a sports medicine physician at Stanford Medicine. It’s no wonder so many are experimenting with probiotics in hopes of achieving a faster race time or, like me, a nice long jog sans bloating.

Besides, even if you’re in tip-top shape, vigorously working out can mess with your gut health. A 2023 systematic review published in the found that super intense workouts like HIIT may decrease the thickness of the protective mucus that lines and the intestines, potentially allowing gut bacteria to seep into the bloodstream. HIIT may suppress the immune system, making athletes more susceptible to illnesses such as upper respiratory infections; it can also trigger diarrhea and heartburn. Naturally, you’re not going to compete well if you’re feeling sick.

Ghannoum says we’re starting to see evidence that probiotics could mitigate these negative effects and improve athletic performance. ±á±đ°ù±đ’s what we know so far.

Probiotics May Reduce GI Discomfort

About the mid-run
runs. Gastrointestinal problems (like bloating or loose stools) can impair an athlete’s physical performance and mental wellbeing. It’s a common problem athletes face—and one that may (one day) be solved with probiotics.

A small study published in the examined how taking probiotic supplements every day for 28 days before a marathon (and two hours before the race start time) impacted runners’ performance. Out of the 24 participants, 20 men and 4 women, one group was given a probiotic capsule, and the other received a placebo.

Per the study’s findings,Ìę probiotic supplementation significantly reduced the incidence and severity of GI symptoms, like diarrhea and stomach aches, in marathon runners. While it’s unclear why probiotics have this effect, the researchers suspect probiotics may help runners maintain their pace, giving them a competitive advantage.

Supplements Might Improve VO2 Max, Mood, and Help Athletes Recover From Exhaustion

Another perk: probiotics may help your muscles extract oxygen from your blood, enabling them to lengthen and contract more efficiently.

A 2019 study published in concluded that Lactobacillus supplementation boosted aerobic capacity,Ìęwhich refers to how much oxygen your muscles use while exercising (otherwise known as VO2 max). Out of 30 university badminton players between the ages of 19 and 22, half consumed a probiotic drink daily for six weeks, and the rest were given orange juice as a placebo. To assess VO2 max, participants were asked to perform a 20-meter shuttle run test. Results showed that probiotics increased VO2 max by 5.9 percent. The greater your VO2 max, the more power you’ll be able to generate and the longer you’ll be able to do high-intensity activities.

Furthermore, subjects in the probiotic group reported lower anxiety and stress levels. As , a registered dietician and director of the Center for Nutrition and Performance at Drexel University, says, “Mood is a big part of athletics.”Athletes who report lower levels of tension, depression, and anger tend to have more competitive success, shows.

And one person’s mood can directly affect how their teammates feel, too. “Low energy and low mood in a team is contagious,” says Dardarian. Probiotics could also help athletes bounce back after an intense workout or competition.

Another 2019 study published in the discovered that long-distance runners who took probiotics felt less mental and physical exhaustion after completing their usual training regimens. According to the researchers, probiotics could potentially help competitors recover faster and, better yet, avoid injuries. “Proper recovery allows for restoring energy stores, repairing muscle tissues, and normalizing physiological functions, which are critical for sustaining high-performance levels and preventing burnout,” says Fredericson.

Reduce Inflammation and Increase Muscle Mass

Finally, probiotics may clear inflammation from the body. For context, athletes tend to have in their bodies compared to non-athletes. Left unchecked, chronic inflammation can dampen performance, recovery, and competitiveness. Sore muscles aren’t exactly a key to endurance.

Probiotics may have a potent anti-inflammatory effect. One found higher levels of anti-inflammatory proteins in the blood and urine samples of athletes taking probiotics after a triathlon. According to Fredericson, some researchers suspect probiotics may strengthen the intestinal lining, thereby preventing harmful substances from leaking out and triggering inflammatory immune responses and prompting the body to produce short-chain fatty acids that fight inflammation. “Reducing inflammation has been shown to influence athlete’s performance by allowing for quicker recovery between workouts, reducing pain and discomfort, preserving muscle mass, and allowing athletes to train at higher intensities for longer periods,” Ghannoum says.

Even more, a proposed that probiotics could increase the amount of amino acids absorbed into the bloodstream, potentially building muscle mass. Muscle mass helps athletes generate force quickly and efficiently, says Fredericson, which lets them perform powerful movements. “Essentially, stronger muscles mean better ability to jump, sprint, change direction, and execute sport-specific skills with greater power and control,” he says.

Despite Promising Studies, Doctors Say It’s Too Early to Cosign Athletes Taking ProbioticsÌęÌęÌę

Though the body of literature surrounding probiotics and athleticism is growing, it’s still in its , and there’s a lot scientists don’t know yet.

We Don’t Know Exactly How Different Probiotic Strains Affect People

Most studies have been conducted in tiny groups of people, making it tough to apply the findings to the general population or mice (which doesn’t translate to human health), says Fredericson.

The biggest issue is that scientists don’t fully understand what an ideal microbiome looks like or how probiotics affect people differently. The probiotics that benefit one person can differ from the type that helps another.

It’s also unclear if the probiotics inserted into capsules and gummies even survive the journey from the manufacturing plant to the truck onto the shelf at the store and through your intestines. “The supplements might have about 10 million colony-forming units (CFUs) of probiotics, but the number of them that live to make it through the various acidic stomach environments is few,” says Dardarian. And if the probiotics die off, there won’t be enough of them to have the intended health effects.

As a result, the medical community widely agrees—although there are a couple of —that it’s too soon to recommend athletes add probiotic supplements to their diet. “We need larger studies to prove the benefits are real,” says Ghannoum. But that could change in the future as we learn more about probiotics. “The research is changing, and in a couple years from now, we’ll know a lot more,” says Fredericson.

The Best Way to Get Probiotics? Food.

The experts I interviewed are in agreement that the best way to get probiotics—and improve your microbiome—is through food. Why? Foods contain a more diverse mix of microorganisms (unlike supplements, which are usually rich in one or two very specific probiotics that may not even be beneficial for your specific microbiome). tells us, after all, that what we eat significantly shapes and changes our microbiome.

To get the most out of your probiotics, you also need to load up on prebiotics or non-digestible foods that come from beans and whole grains, which feed microorganisms and help them grow and thrive in your gut. The best way to load up on prebiotics? Fiber. Dardarian recommends eating 35 grams of fiber daily (which, she adds, many people don’t do).

Probiotic Foods to Try

Here are some probiotic foodsÌęyou can start adding to your diet:

• Aged cheese
• Pickles, sauerkraut, and kimchi
• Kefir juices
• Kombucha
• Yogurt
• Miso and tamari sauce

If You Decide to Try Supplements

If you still want to give supplements a shot, go ahead. For most people, there’s little risk in taking them (the exception being people who are immune-compromised because they can, in rare cases, cause infections).

Verify the Supplement Is Safe, and Start with a Low Dose

Try to find a product that’s been evaluated in clinical trials and has the NSF stamp of approval, which confirms via third-party testing that the supplement is contaminant-free and contains the ingredients it says it does.

Dardarian, who works with professional athletes, says that if you choose to go the supplement route, gradually increase your dosage to let your body adjust to the probiotics and fiber. To do so,ÌęGhannoum suggests taking the probiotic every other day for the first week. If you feel good, increase that to every day—specifically, at the same time every day and, ideally, 30 minutes after a meal, as this will help with absorption.

Finally, test the supplements out in your pre-season or well before a big competition, says Dardarian. Probiotics and fiber can cause , like diarrhea and bloating, that can wreck performance. As such, it’s wise to experiment when the stakes are low to see how you react.

Other than that, taper your expectations. Sure, they may improve your health—but will they help you suddenly set a new personal record? As Dardarian says, “The jury is out.”

Want more ofÌęșÚÁÏłÔčÏÍű’s Health stories?Ìę.

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When this assignment hit my inbox, my first thought was: I am 100 percent going to find out that I need to buy new running shoes. I jog a few times a week and haven’t replaced my since 2023. The chunky, cushioned sole that Hokas are known for has been flattened by months of trail running, and the bright neon yellow exterior has dimmed to a dull mustard.

But they do the job, and I’m a bit frugal, so I’ve stuck with them. But afterÌęspeaking with a few sneaker experts, I learned I’m not doing myself any favors by holding onto beat-up gear. The more I use them, the greater my risk of an injury.

±á±đ°ù±đ’s why it’s worth replacing your go-to kicks—and how to figure out when to do it.

What Is the Average Lifespan of Running Shoes?

The average running shoe is thought to last about or five to eight months of regular use, but determining your shoe’s true lifespan is more complicated, says Daniel Shull, Run Research Manager at Brooks Running.

Many factors shorten or extend the longevity of your sneakers, including how often you wear them, the kind of terrain and weather you run in, and your stride and strike habits, says Shull.

“Every runner is different, and every shoe is different,” says , a Yale Medicine orthopedic surgeon specializing in sports-related foot and ankle injuries.

Trekking through mud, gravel, and puddles can erode your footwear, as can working out in hot or frigid temperatures, says , a professor of sports product design at the University of Oregon. She explains if you’re a heavy runner, meaning you land on your foot hard, the foam in the middle of your shoe will break down faster. And if your foot rolls inward or outward, you can wear out a part of your shoe that isn’t built for regular impact, such as the edges or outsole, speeding up your need for a new pair, she adds.

Different Materials Can Affect How Long Sneakers Last

It’s less clear how sneakers’ textiles impact their lifespan. Thin rubber and soft foams that used to deteriorate faster in the past now hold up much longer due to fancy features like and , which refers to the ability to prevent the shoe from slipping and how well the outsole wards off wear and tear, respectively, says Shull. “As technology improves, it’s getting more difficult to decipher between what types of shoes have more longevity,” he says.

We do know that the more you wear a shoe, whatever the brand, the faster it’ll degrade, Sokolowski says.

For example, I don’t merely wear my Hokas when I jog. I also wear them when I recreationally hike, bike, and walk my dog all over town. So, while I’d love to think my running shoes last a year, they probably give out much sooner.

Why It’s Important to Replace Running Shoes

When your foot slams onto the ground, your shoe acts as a buffer and absorbs some of the force hitting your foot and ankle, Gianakos says. According to a 2023 review published in , shoes influence how your foot interacts with the ground, impacting your performance, speed, comfort levels, and risk of sustaining an injury.

If your sneaker no longer provides the support and cushioning your feet need, you can hurt the joints, tendons, and ligaments in your feet, ankles, and even upper leg, says Gianakos. You can run (pun intended) into a whole host of injuries like plantar fasciitis, tendonitis, stress fractures, and shin splints, she adds.

You may get pain in the ball of your foot (or ), , which causes pain around the kneecap, or , a condition that causes pain near the outside of your knee. or are another side effect of ill-fitting shoes.

The takeaway is simple: “Comfortable, supportive running sneakers are critical for overall foot and ankle health and injury prevention,” says Gianakos.

Perhaps the most convincing reason to retire a beat-up pair? Having comfortable, supportive shoes on your feet will make your miles less grueling and more enjoyable, says Shull.

Signs It’s Time to Replace Your Running Shoes

The most obvious clue you’re due for a trip to the shoe store is if the tread on the bottom of your shoe is smooth and flat, says Gianakos. Another sign is if there’s noticeable fraying at the toe or heel of your shoe. You can also try twisting your sneaker to see how flexible it is; if it twists easily—particularly if the shoe was sturdy when you bought it—it may be worn out, she says.

Many runners can tell that their shoes are done for when they feel less responsive or cushioned, says Sokolowski. “You may feel like you have less ‘pep in your step,’ or your legs feel more tired or sore after a run because the cushioning is not as fresh,” she says. If the midsole begins to feel firmer when you trot, the foam may have kicked the bucket, says Shull.

So, do a body scan next time you’re out on the trail. Do you notice any foot or ankle aches and knee pains? What about burning sensations on the sole of your foot? How about blisters or calluses? Any of these symptoms may indicate your shoes are shot, says Gianakos.

How to Extend the Life of Your Favorite Pair of Sneaks

First, be mindful of how you store your shoes. You want to keep them in a clean, dry location to prevent mold from growing, says Sokolowski. And don’t store them in a hot, sunny car—UV exposure and Ìęcan cause them to dry out and crack, she adds.

Gianakos recommends having (at least) two pairs of sneakers. That way, you can occasionally switch them out to slow the wear and tear. Another tip: have different sneakers for running in different environments—like “a trail shoe, a road shoe, and even a race day shoe,” says Sokolowski.

And save your running shoes for running only. “The time and amount of steps put on your shoes by walking, standing, and running errands all count towards how long they’ll last,” says Shull.

For all your other day-to-day activities and workouts, it’s best to throw on another pair of sneakers so your go-to pair can breathe and decompress between workouts. “Just as runners need recovery, so do our shoes,” says Shull.

With that said, I’m lacing up my Hokas and taking them on their final excursion: to the shoe store, where they will meet their successor, another pair that will also be worn to death.

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Electrolytes are . If you head to your local grocery store or vitamin shop, you’ll find rows of electrolyte-infused powders, tablets, and beverages that claim to rehydrate you quickly and effectively.

There is one product, in particular, that many : salt pills. The tiny white tablets, which contain a concentrated amount of sodium chloride, have exploded in , with many people swearing the pills have taken their athletic performance to the next level.

I called up two sports dietitians who work with endurance athletes and asked them what they really think about salt pills. They were in agreement: the average athlete shouldn’t bother messing with them.

“Most people who exercise do not need salt pills; however, for endurance athletes and people who exercise in hot environments or at very high-intensity levels, salt tablets could be useful,” says , a registered dietitian and associate professor in the Department of Nutritional Sciences at Texas Tech University.

What’s the Hype with Salt Pills?

Perspiring during vigorous exercise causes you to lose a lot of fluids and electrolytes, including sodium, potassium, and calcium. If you don’t replace those lost electrolytes, you can become dehydrated.

Without enough fluids in your body, you can expect your muscle function, athletic performance, and cognition to take a hit. “You’re eventually going to have to slow down or stop exercising,” says , a sports dietitian for endurance athletes and owner of the nutrition coaching serviceÌęVictorem Performance Nutrition.

If you drink too much water or only drink water, says Childress, during prolonged exercise—four hours or more (for example,Ìęmarathons or Ironman distance triathlons), you can wind up with a serious condition called exercise-induced . This electrolyte imbalance occurs when you have too-low sodium levels in your blood as the excess water dilutes salt concentration. This can trigger cramping, fatigue, confusion, and low blood pressure, according to the .

“A lot of athletes perceive salt tablets as a safety net that’ll protect them from hyponatremia,” says Childress. The allure is obvious: salt pills, in theory, offer athletes a quick solution when they’re on the go. But can a tiny pill actually keep you quenched during and after lengthy workouts?

Figuring Out How Many Salt Pills to Take in a Day

Knowing how many salt pills to take—and when to have them—is a delicate dance. Even if, say, you and your buddy are backpacking along the same exact route, the amount of electrolytes you should ingest may vary, potentially significantly, from the amount your friend requires, Brown says. Your rehydration needs largely depend on how much you sweat (and how much sodium is in your sweat) because some people expel more salt than others.

The only way to know, for sure, how much sodium chloride you need after a tough day on the trail is to conduct a sweat test to measure your sweat rate and composition. “If an athlete knows how much sodium they lose, they can replace it to the T,” Childress says.

Sodium concentration, or the amount of sodium in your sweat, varies widely from person to person, says Childress, but, on average, people lose about 1 gram or 1,000 milligrams (mg) of sodium per liter of sweat. So, if you sweat out a liter of fluids—and therefore about 1,000 mg of sodium—you’d want to take a salt pill that has 1,000 mg of sodium during (or right after) your workout to replenish the lost salt, Childress explains.

If you’re looking for a sweat test to determine salt loss, get in touch with a sports dietitian. They can measure how much fluid you lose during exercise and calculate your sweat electrolyte concentration. That way, you won’t have to guess what you need to ingest to stay hydrated. If you want to figure out how much sweat you lose, a sweat rate test is helpful; this entails weighing yourself on a bathroom scale before and after an intense workout. (Read about how to do one at home.)

Yes. It Is Possible to Take Too Many Salt Pills.

±á±đ°ù±đ’s the issue: most people wing it. Because they’re unlikely to know how much sodium they lose in their sweat, they’ll pop a few salt pills, hoping to rehydrate. But taking too many (salt pills often come in a 200- to 400-milligram dose) can wreakÌęhavoc on your body. “The downside is you can overdoseÌęon them pretty easily if you don’t know what you’re doing,” Childress says. When that happens, you can develop hypernatremia,Ìęa condition where there’s too much sodium in the blood, which excessive thirst, nausea, confusion, muscle weakness, and dizziness.

Hypernatremia and hyponatremia can feel and look similar—so some people may develop weakness and assume they’re dehydrated when, in actuality, their sodium levels are way too high. Then, they’ll take even more salt pills and exacerbate the issue. In very extreme cases, this can cause people to .

You Don’t Need Salt Pills—Hydrate This Way Instead

Athletes have to be careful about how many salt tablets they take, Childress says. Not only are salt pills unnecessary for athletes, but they’re alsoÌę.

However, if you’re still set on taking salt pills, start with a low dose, says Childress, and make sure you drink enough water with them. “You’re not going to have any hydration benefit if you’re taking salt pills and not drinking fluid. They go together,” Brown says.

If you don’t think salt pills are worth the hype, you can skip them altogether. Brown recommends drinking 16 ounces of fluid per hour that you’re working out. If you’re a super sweater, you may want to up that to (at most) 1 liter per hour, she adds.

An easy way to check your hydration levels is by evaluating your urine. If your pee is dark or you’re going to the bathroom less frequently than usual, you should increase your fluid intake. Clear pee suggests you’re over-hydrated and could use some electrolytes, Brown says. The goal is for your pee to look like light lemonade, she says.

Opt for a Salty Snack or a Piece of Fruit

For those exercising at least three hours or in hot conditions, alternate between drinking water and sports drinks to keep your electrolytes in balance, Childress says. You can also munch on water-rich fruits and vegetables like watermelon, cantaloupe, celery, or broccoli.

To restore your sodium levels, instead of a salt pill, throw in something more satisfying, like a bag of pretzels or salted nuts, spread cheese on a few crackers, or grab some chips, sheÌęsays.

If you, like me, don’t keep track of your sweat or water consumption, then simply drink to thirst, suggests Childress. Finally, if you want to nail your hydration game, your best bet is to talk to a sports dietitian. She explains, “It’s really worth the money and time to meet with a professional who can run the sweat tests and design an individualized hydration strategy.”

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I run year-round, but winter is by far my favorite time to go jogging. When it’s cold and crisp out, I can go much longer and harder, often doubling the length of my summertime routes. Afterward, I want nothing more than to eat like a bear preparing to hibernate for the winter.

I always figured my increased appetite was merely due to the fact that I exercise more in the cooler months. While that’s undoubtedly a factor, research published by in 2023 suggests that the state of being chilly can make your stomach growl, too.

“When you’re cold, your body has to work harder to keep itself warm, and that burns more calories and can make you feel hungrier,” says Dana Ellis Hunnes, a senior clinical dietitian at the University of California, Los Angeles Medical Center (UCLA) and assistant professor at UCLA’s Fielding School of Public Health.

Your nutrition needs fluctuate with the seasons, and paying attention to those changes is crucial to getting the most out of your wintertime activities. ±á±đ°ù±đ’s why.

Why You Feel Hungrier When It’s Cold Out

Your internal organs function best when your core temperature hovers around 98.6 degrees Fahrenheit; anything below that automatically triggers your body to warmÌęitself. And if you’re revving too hot, your body will . This process, called thermoregulation, keeps your heart, brain, and lungs performing optimally.

“It’s a well-established phenomenon that your body needs more energy to maintain its core temperature when it’s cold out,” says Li Ye,Ìęa professor in the Department of Neuroscience at the Scripps Research Institute and lead researcher of the Nature study.

One way your body maintains its warmth is by shivering, Ye says. Trembling—which occurs when your muscles involuntarily contract and relax super quickly—requires energy that, in turn, ups your body temperature to a toastier level.Ìę

In my conversation with Hunnes, I learned a second reason we humans tend to scarf down everything in sight after spending time in bone-chilling weather.ÌęIt takes a lot of work for your body to digest and break down food, and all of that effort warms you up; this is called the thermic effect of food, she says.

Other but slightly less impactful factors can further exacerbate your cold-weather hunger. For example, people who struggle with seasonal affective disorder (SAD), a type of depression that can be triggered by the reduction of daylight in the fall and winter months, tend to crave carb-dense foods.

Moreover, the added stress that goes hand in hand with the holiday season may also cause your adrenal glands to produce more cortisol, the stress hormone. This can give you an , or what we know colloquially as “stress eating.” A boost in cortisol production might make you more inclinedÌęto seek out food.

An Increase in Appetite Can Affect Your Workouts

During cold-weather activities, you likely need to eat more to compensate for all the extra calories your body’s burning, Hunnes says. “You may need to eat more frequent, smaller meals or complex carbs to carry out the same level of activity,” she says.

But what, exactly, makes complex carbs so useful? According to the , they contain more nutrients and fiber than refined or simple carbs. In other words, , like sweet potatoes and legumes, fill you up and energize you for longer than, say, a fistful of Tootsie Rolls. So, if you don’t fuel yourself properly, your body will settle into a lethargic state to conserve whatever remaining energy you have, says Ye.

Ye’s study investigated the effects of cold temperatures on mice to understand what is happening in the body that makes animals hungrier when cold. Per his preliminary findings, specific neurons activated in cold conditions prompted the rodents to scavenge for food.

Furthermore, when the mice couldn’t find food, they became sluggish and chose to hunker down in the corner of their cage. “The default response is to perform less vigorously to conserve energy,” says Ye. I asked if those findings might apply to humans. He said they certainly might—though more research is needed to verify this.

According to Nyree Dardarian, an assistant clinical professor and director of the Center for Nutrition and Performance at Drexel University, our physical and cognitive performance suffers when we don’t consume enough nutrients. Fatigue often follows, or you grow tired more quickly and even think more slowly; this may prevent you from finishing your hike or swerving in time to avoid cycling right over a pothole. As such, operating at a slower pace, even if it’s just a two-second lag, can significantly increase your risk of an injury, Dardarian says.

How to Tailor Meals for Your Winter șÚÁÏłÔčÏÍűsÌę

Let’s say you’re in the mood to go on a long, wintry hike. PerÌęexperts’ advice, it’s in your best interest to do some meal prep.

Eat a Protein-Rich Meal Beforehand

Dardarian suggests scheduling a meal roughly two hours before you plan to start. Make sure it’s protein-dense; opt for lean meats, beans, Greek yogurt, and unsaturated fats such as nuts, seeds, avocados, fatty fish, and complex carbohydrates, Dardarian says.

Embrace the Urge to Snack

Enjoy a nourishing snack 30 minutes before your start time. Because you’ve already burned through some of the food you ate a couple of hours prior, you want to boost your energy levels one more time before hitting the trail, DardarianÌęsays.

Pack some snacks if you plan to go skiing for a few hours. Being in the cold for an extended period will inevitably deplete your energy stores and make you ravenous. Having a treat or two handy will be a lifesaverÌęwhen hunger strikes.

Don’t Forget the Carbs Mid-Workout

Regarding snacking during an activity, carbohydrates are king. “Your brain is looking for an immediate source of generating heat, and carbs are effective at doing that,” Ye says. The reason, he says, is that carbs contain glucose, and your body tends to warm up when it breaks down glucose.

Dardarian recommends eating fruit, like a banana or grapes, fruit snacks such as (no need to get organic ones, she says), energy gels, or a bag of pretzels about 1.5 hours into your activity.

It’s Totally Normal—and OK—to Lean into Your Natural Hunger Cues

When hunger pangs intensify, your body is trying to tell you something. Ye’s advice: don’t ignore those cues. “Your body knows what it wants—follow its calls,” he says.

Don’t feel guilty about eating more when it’s cold out. Remember, there’s a legitimate physiological reason you feel hungrier. Your body needs the extra fuel to perform in the cold.

Shift your focus away from self-shaming thoughts and embrace all the joy food offers, says Dardarian. Sharing meals with friends and family fosters connection and well-being, too. Food is nourishment, after all—“not just for the body, but for relationships.”

Maybe a pre-jog apple will cut it in July, but a Granny Smith won’t be enough fuel for a two-hour-long winter run. As the year comes to a close, I’m challenging myself (and you) to eat more and self-punish less. If I’m being honest, eating something savory like a chicken avocado sandwich before a run—a recommendation I got from Dardarian—might be the best and tastiest health advice I’ve ever received.

Want more of șÚÁÏłÔčÏÍű’s Health stories?Ìę.

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If you wear earbuds when you hike, bike, climb, or jog, you might give them a wipe down every now and then. Big brands, like and , recommend cleaning earbuds after each use, but I’ll be the first to admit: it’s easy advice to ignore.

I’ve worn the same pair of for two years while jogging and have never rinsed them off once. My husband’s the same. His Ìęhave logged hundreds of miles of road cycling sans cleaning. Gross? Very. Risky? Yes.

So, if you’re looking at your earbuds and thinking, yep, these are pretty nasty, here’s how to keep them and, in turn, your ears in tip-top shape.

Why You Should Clean Your Earbuds

When you place earbuds into your ear, you subject them to all kinds of gunk, says , an otolaryngologist with Yale Medicine. When ear wax and sweat mix in the ear canal, they create a sticky goo. That gook can latch onto dead skin cells, bacteria, and environmental debris like dirt and air pollution particles. “That mixture is going to get stuck on your earbuds and tends to find the nooks and crannies in the wire mesh,” says Hildrew.

What Happens When You Don’t Clean Them?

, an otolaryngologist at Providence Saint John’s Health Center in Santa Monica, California, says earbuds and headphones can get quite dirty and harbor a ton of grime if you use them often—especially during exercise. “This includes oils and sweat from the ear, but also dirt and bacteria transfers from your hands and fingers [to your ears], especially with ear inserts,” he says.

If they camp out inside your ear, you may wind up with an ear infection that could have been easily prevented by cleaning your earbuds, he says.

Bacteria Can Build Up in the Ear Canal

Bacteria love warm, dark, humid environments like your inner ear. When you’re exercising outdoors and perspiring with a dirty plug in your ear, your ear can get wetter and warmer, explains Hildrew. That can create an ideal environment for pathogenic bacteria, like Staphylococcus aureus and Pseudomonas aeruginosa, in which they can multiply rapidly and lead to ​​otitis externa (aka swimmer’s ear), an ear canal infection. (FYI: You don’t actually need to go swimming to get this kind of infection.)

Swimmer’s ear can be pretty uncomfortable: your ear canal fills up with a sticky discharge and may become smelly and painful, explainsÌęHildrew. Your hearing could become muffled—or you could develop dermatitis, a common condition that causes the skin within your ear to become itchy, scaly, and inflamed,ÌęYong adds.

Ear infections can be treated with antibiotic ear drops, so if you hold off on seeing a doctor, you could develop swelling in your ear canal that can take a few weeks to settle down, says Hildrew.

How to Clean Your Earbuds

When cleaning your earbuds, your technique and how often you clean them matter. If you use the wrong cleaning product or rub too aggressively, you can ruin your earphones.

As for the frequency, cleaning them after each workout is ideal—especially if your earbuds come in contact with sweat, sunscreen, or dirt. But even once a week is better than nothing, says Hildrew.

Keep in mind that each brand has a slightly different set of instructions, so it’s worth checking out the specific steps for your product. But in general, here are the items you’ll need to clean your earbuds thoroughly:

• A dry cloth (you want to use a lint-free cloth such as a microfiber towel or an old T-shirt)
• Rubbing alcohol or isopropyl alcohol
• A clean toothbrush
• Distilled water
• Hand soap
• Micellar water
• Putty, tape, a tooth flosser, or hydrogen peroxide if your earbuds are extra grimy
• Paper towels

1. Clean the Case

First, take your earbuds out of the caseÌęand unplug the charger from the wall. Because the case can get gunky, too, you’ll want to clean it well.

Run a dry cloth along the outside of the case. If it’s visibly dirty, splash a tiny amount of isopropyl alcohol or rubbing alcohol onto the fabric to rinse off any bacteria.

You don’t want any liquid to touch the tiny metal prongs your earbuds attach and magnetize to because they can become water-damaged and stop working. Instead, glide a dry, soft-bristled toothbrush along the prongs to eliminate lingering earwax or dust.

2. Wash the Silicone Tips and Mesh

If your buds have silicone tips, twist them off and wash them with rubbing alcohol or soapy water.

To clean the mesh grilles—the soft, wiry panels in the earbud—dip your toothbrush into a cup of micellar water, and while holding the earbud upright so the mesh is facing you, gently rub the bristles, in a circular motion, across each mesh panel for 15 seconds.

Place the buds mesh-side down on a paper towel so that the paper towel will absorb the remaining moisture. To remove any residue left behind on the mesh from the micellar water, rinse the toothbrush and, this time, saturate the bristles with distilled water. Repeat the same steps as you did to cleanse the mesh at the start.

Set them aside to dry for at least two hours before returning them to your case. You want to avoid introducing any extra moisture to your ear (remember, germs love warm, wet environments, says Hildrew).

If earwax is stubbornly caked on, adding a tiny bit of hydrogen peroxide (three-percent concentration only) to the toothbrush can help break it up. Resist the urge to use something sharp or abrasive, as that could damage the mesh. Pat the mesh dry with a paper towel.

3. Wipe Down the Body of Your Earbuds or Headphones

As for the body of the earphones, run a dry cloth or cotton swab over the metal charging points (the little magnetic dots on them that click into the tiny metal prongs in the charging case). Doing this will help remove any residue left behind on your earbuds from hair products, sunscreen, or insect repellant.

Splash a bit of distilled or soapy water or rubbing alcohol onto the cloth (don’t douse it!) and glide the dampened cloth over the rest of the earpiece.

If you see any remaining grime, use the end of a tooth flosser to carefully scrape it out. Tape or putty can suck up any remaining debris as well.

Cleaning Over-the-Ear Headphones Is Even Easier

Cleaning over-the-ear headphones involves a different—and much simpler—strategy. All you need to do is wipe the headband cushions, front and back, and sliders off with a damp cloth.

Rub the cloth over the front and back of the cushions in small circular motions. Wipe down the inner parts of the headphones with a dry cloth; a wet cloth could ruin the delicate electronics inside.

Some brands, like Bose, recommend using rubbing alcohol on the plastic exterior; others, like Sony, say solvents can wear down headphone materials. So, read any instructions that come with your buds.

While it might seem like a nuisance to clean your earbuds after every workout, it only takes a minute or two, and doing so could save you an earache and a trip to the doctor’s office.

Want more of șÚÁÏłÔčÏÍű’s Health stories?Ìę.

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I have to confess: I have not replaced my sports bras in a very, very long time. I don’t mean a year or two—I’m talking six to seven years and, to be honest, probably more.

It’s not like my sports bras go unused and remain in a like-new state. I work out almost daily. I do hot yoga and regularly go hiking, biking, and jogging. I also like to take my dog on long walks. Sometimes, I even use the Peloton in my living room.

These sports bras support me through it all (pun intended).

Some of my bras, like the ones I use for yoga, are in fairly good shape, but the pieces I wear during intense activities like running? Those are pretty shot, yet they remain in my underwear drawer.

It turns out there are a handful of factors that can affect the lifespan of your sports bras—like how you clean them and the materials they’re made of.

While it can be tempting to wear the same one for years if it seems to be working well enough, replacing your sports bra is still a good idea. ±á±đ°ù±đ’s why.

A Supportive Sports Bra Is More Important than You Might Think

When you work out, your breasts bounce. “A good sports bra stabilizes the chest to minimize movement, reduce strain on ligaments, and prevent discomfort, sagging, or even injury like micro tears in breast tissue,” says Casey Schumacher, Senior Director of Design & Performance at Athleta.

The more your breast tissue moves or “jiggles,”Ìęas this 2019 study puts it, the more pain you might experience. Up to 72 percent of women experience breast pain during exercise, evidence suggests.

Breast pain isn’t just annoying; it can affect your athletic performance, too. Research has found, for example, that excessive breast motion has been linked to gait issues in runners.

At the very least, discomfort from a flimsy sports bra may distract you from your athletic pursuits. Instead of focusing on your pace, you might not be able to take your mind off your breast pain or the itchy fabric rubbing against your skin.

about how much your breasts move during a workout might zap your focus, too.

Why It’s a Good Idea to Replace Your Sports Bra Every so Often

If you’re active, your sports bras will inevitably wear down. Spandex and rubber elastic, two of the most common materials sports bras are made out of, lose their compression powers over time, and with it, their ability to keep your breasts in place, says , a professor of sports product design at the University of Oregon.

This loss of elasticity can, over time, cause your sports bras to be less supportive. This may cause your breasts to excessively move around or sag, which can be particularly painful during high-impact activities, says Schumacher. She adds that when the fabric and seams of an older sports bra deteriorate, you can experience chafing or skin irritation under your arms or along the bust line. This is especially true during intense or prolonged workouts.

How Often Should You Replace Your Sports Bra?

The right time to replace your sports bra depends on a few factors, the biggest ones being the materials it’s made of and the quality of its construction.

However, the way it fits, along with how often you wear it and wash it, plays a role, too. “A bra that fits more tightly will experience more stretch. Therefore, the materials can be strained and break down faster,” says Sokolowski. Washing and drying it in hot temperatures can cause the fabric to crack and tear.

According to Schumacher, high-intensity sports bras, like the ones designed for HIIT and running, may break down faster since they absorb so much motion. Low-intensity sports bras (like the very-old ones I wear for yoga) usually last longer as they experience less stress, she says.

Knowing when to go out and restock your sports bras varies from person to person and product to product.

If you wear and wash your sports bras every week, you should aim to get new ones twice a year, says Amy Charlton, the Senior Director of Product at Adidas.

Signs Your Sports Bra Is Worn Out

When your sports bra no longer has the same level of compression and support as when you first bought it, Sokolowski says, it’s time to buy a new one.

If your bra feels loose, the material splits or frays, or the pads get super crinkled, the end is near. If you can’t get rid of the post-workout mustiness no matter how often you wash it, treat yourself to a bra that hasn’t been completely drenched in sweat and body oils. The same goes for underwire that’s bent or poking you in the side.

You Can Extend the Life of Your Sports Bra

If you don’t feel like splurging on a new bra right away, there are a few tricks that can help prolong the life of your sports bra.

Sokolowski says washing them in cold water with mild detergent and then hanging them up to dry is the way to go (as opposed to running them through the dryer); many of the materials sports bras are made out of, like spandex, do not withstand heat well.

What to Do with Old Sports Bras That Are Still in Good Shape

Since many sports bras are made from synthetic fibers, if they wind up in a landfill, they’re going to be there for quite some time. “Spandex takes about 200 years to decompose, polyester between 20 to 200 years to decompose, and nylon takes about 30 to 40 years to decompose,” says Sokolowski. Bras made from cotton or wool are more sustainable and degrade much faster. But even those types typically contain a bit of spandex.

Consider Donating or Upcycling Old Sports Bras

If your old sports bras are still in relatively decent condition, it’s worth donating them. You can drop off gently used bras at local charities or mail them toÌęan organization like , which donates used bras to girls and women in need.

Or, you can join me in perusing for upcycling ideas such as repurposing them into cleaning rags, using them as weed barriers in your garden, or cutting and sewing them together to make dog toys. You might not be able to stand the lingering stench of sweat, but your dog? They’ll probably love it.

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Kimi Werner grew up in a remote part of Maui and was introduced to spearfishing at a young age. She often accompanied her father, who went freediving in search of wild fish to feed their family. But Werner didn’t spearfish on her own until the age of 24. She quickly became obsessed with the sport and started reaching new depths, catching and cooking new types of fish, and eventually competing. After winning trophies, her relationship with the ocean changed. Werner left the competition world and, eventually, found a way to reconnect with the sea and the sport that had transformed her life.

±á±đ°ù±đ’s Ìęstory, as told to writer Julia Ries.

I was introduced to spearfishing when I was five years old. I grew up in a rural part of Maui, and at the time, my family had little money. My dad would go freediving and spearfishing just to put food on the table. He said if I could keep up, I could tag along. So, he’d put me on his back, and we’d hike down cliffs and jump into water that was 30 to 40 feet deep.

I didn’t have a spear, just a snorkel, mask, and rubber fins, but I absolutely loved following him into the deep, blue ocean—it felt as if I was flying.

We’d come home with fish commonly found in Hawaii’s coastal waters—like the shimmery silver āholehole and the vibrant red or bluish-green menpachi—and my mom would put so much care into cleaning and caring for them. We buried all the parts we didn’t eat, like the gut and scales, into the plants—like Liliko’i (passion fruit), oranges, guavas, and strawberries—that fed us. It was very harmonious. We lived in this tiny shack made of seriously rotting wood covered in moss. I had no idea we were poor. I loved my life.

When I was seven, my parents started making more money. My mom became an emergency room nurse, and my dad’s construction business took off. We moved from the boonies in Haiku, a tiny, rural, unincorporated area on the North Shore of Maui (where we had no neighbors), to a subdivision with paved roads and grocery stores. My dad got a boat, and every once in a while, we’d still go diving and fishing—now for recreation rather than necessity.

I was such a little foodie, always helping my mom and experimenting with cooking in the kitchen. But this was a drastic change, moving from the middle of nature into civilization, and I was heartbroken. All I wanted was to go back to my old life in Haiku. Life there was simple and beautiful—every part of my heart enjoyed it.

Eventually, I adjusted and rolled with this new life. When it came time to graduate from Maui High School, I had no idea what I wanted to do. Cooking seemed like the path to take, so I went to culinary school on the island of Oahu.

I’d been getting ocean time as a canoe paddler (FYI: Canoe paddling is a popular team sport in the Hawaiian islands, recognized as the state’s official sport. The sport is deeply woven into Hawaiian culture because the early settlers arrived on these islands by canoe). But when I graduated at 21, I realized I’d been happy enough, but something was missing. Before I knew it, I was working a restaurant job in Honolulu where I was serving the same food every day—it was imported and frozen, and I felt no connection to it. My mind often went back to those early childhood days of diving and my mom cooking these little fish we caught. It was like I was still mourning my life in Haiku, even as a grown-ass woman.

One day, I went to a canoe paddling regatta, and after the race, some of the boys in my club set up a barbecue where they put a bunch of tiny fish on the grill. My heart jumped out, and I recognized the fish instantly, feeling overwhelmed with love and admiration for them. These weren’t the fish you see at grocery stores. They were fishermen’s fish, the type I grew up eating, the āholehole, and the menpachi. I asked where they got them, and they said from spearfishing. A light bulb went off in my head, and my heart skipped a beat—maybe it was possible to get my old lifestyle back.

After that, I kept asking people to take me diving with them, but that didn’t happen. One day, when I was 24, I went to a fishing shop and bought a three-prong spear. I packed my mask and my boogie-boarding fins and drove to a random beach. When I got out of my car, I felt so embarrassed and self-conscious—I thought, I’m just a girl with a spear, and everyone’s going to look at me and know I have no idea what I’m doing. I thought the anxiety would go away when I got into the water, but it worsened because I realized that, indeed, I had no idea what I was doing.

It was windy, so the water was choppy and murky. I grew paranoid about sharks and felt frantic. In my head, I was like, this was a stupid idea; I should have never done this.

Right when I was about to turn around and go back to the shore, a wave broke, and I was surrounded by bubbles. I felt like I was out in the ocean with my dad again and suddenly felt at peace. I kept swimming until I came across a reef that was 20 to 25 feet below surface level.

Trying to remember what my dad did, I held my breath, kicked down, and looked in holes in the reef where I found tiny fish. I tried to spear them, and after a bunch of trial and error, I snatched up five fish. It was a humble catch, but it felt like I had found gold.

I went home, cleaned the fish, and cooked them for my roommates.ÌęI thought to myself, I made the best meal of my entire culinary career with just salt and pepper. I realized I would never let go of an experience like this again. That day changed everything.

I became obsessed with spearfishing. It’s all I wanted to do, and I was going into the ocean as frequently as I could. Spearfishing transformed my health by giving my body an extreme cleansing exercise. It was helping me eat clean by providing an excellent source of nutrients and wild protein.

I brought the fish I caught to the paddling regattas, and those boys finally invited me to dive with them. I got so many dive partners and learned a ton about what to do and what not to do.

One day, I watched this special on TV featuring these national spearfishing championship competitors who swam to great depths and caught huge fish. I tracked those guys down and showed up at the bar they hung out at. I introduced myself and, week after week, went back, and they’d give me tips. Deep down, I wanted to be able to compete like they had. One night they invited me to dive with them—and that’s when they became my mentors. They took my diving to a whole new level.

I learned that in order to freedive well, you need to be relaxed; panicking is fatal. You might see a fish that’s your dream fish, but if you get too excited, you won’t be able to hold your breath and catch it. You need to swim slowly enough to lower your heart rate and conserve your oxygen.

You’re positively buoyant at the surface of the ocean, which means you have to kick really hard so you don’t just float on top of the water, but you lose buoyancy the deeper you go and don’t have to kick as hard. At 30 feet, you become neutrally buoyant, so if you stop kicking, you’ll stay in the same place—you won’t float or sink. At around 60 feet, the ocean pulls you down. In turn, you become negatively buoyant and start sinking, so you no longer have to kick. The pressure increases, and the ocean squeezes you. At first, that sensation caused me so much discomfort and anxiety, but I eventually got used to it. It kind of felt like a hug from the ocean.

Within a year, I was diving to 60 feet. I saw fish I didn’t know existed—huge snappers and goatfish. I’d take them home and make sashimi and crudo. I was consistently feeding myself.

Over the next few years, I doubled that depth and thought I was ready to compete. In 2008, I went to the National Spearfishing Championship in Newport, Rhode Island. I entered as a two-person team with my dive partner Andy Tamasese and won every category I was able to place in—1st place in the mixed team, 1st place in the individual women’s division, and I snagged the largest fishÌęin the women’s division with a 33-pound striped bass (which was also the second largest fish caught during the entire contest). I caught striped bass, tautogs, and scup. I was named Rookie of the Year. I finally felt validated.

But, afterward, I wanted to keep riding the high that comes with nabbing more wins. I wouldÌęlook at fish as points—and that feeling of unfulfillment crept back. I got into spearfishing to reconnect to my roots and upbringing and to feed myself simply.

Spearfishing was supposed to be about my connection to the ocean—not winning trophies. I didn’t like how my relationship with the sea was changing, so I decided to listen to my heart and quit competing.

After choosing this, I became an artist and started painting the fish I saw underwater onto trucker hats. I sold them for $20.ÌęI could barely pay my rent, but I didn’t have set hours, which meant I had the freedom to dive whenever the weather was nice. I created a garden to grow my own food, and it brought me back to my childhood and how we fed ourselves. I felt like my parents when they were poor—which, weirdly, was my own version of success.

But viewing this as a true achievement didn’t happen overnight. At first, I felt like a failure, like I walked away from my only chance at making a career out of diving. When I went into the water again, I questioned whether I made the right choice. My brain was so noisy, which affected my diving; I couldn’t hold my breath or aim well, and I ended up having to take a break from it. I’d still swim, but I’d leave the spear at home.

One day, my friends and I went kayaking, and I tried to dive, but suspending my breathing felt impossible. It was excruciating. I got back on my kayak. Then I decided to try once more—I dove to the bottom of the ocean, laid on my belly face-down in the sand, and let every inner voice call me whatever mean name it wanted to. Then the last voice came and went. That was the moment things got better. I felt like the ocean still loved me.

I started diving again just to be with the fish. Then I brought my three-prong spear and resumed catching the easy little fish first, eventually working up the nerve to go after some gnarlier fish. I dove deep and felt calm again.

Spearfishing has hugely supported my mental health. It’s given me passion, purpose, and presence. It’s given me a community of like-minded people who share their healthy harvests of mangoes, greens, avocados, fresh eggs, and venison. It’s given me a lifestyle of eating closer to nature and getting the most out of it.

I began working with a nature conservancy and, with it, received new opportunities to travel, dive, and see the world. I got my first sponsors (like Patagonia and later Protekt) and collaborated with production companies that wanted to film my diving.

I met my husband, Justin Turkowski, a snowboarding cinematographer, on a TV production I worked on in 2012. He moved to Hawaii for our relationship. I taught him how to freedive, and he’s now one of the best underwater cinematographers. We’ve done a lot of productions and documentaries together and started a . This was a path I created based on my true values.

My son is four, just about the age I was when I started diving. I’ve taken him out on my back once, and I hope to do that more. He wakes my husband and me up early to go to the harbor to fish with a little pole before preschool, then begs me to cook the fish and put it in his lunchbox. He’s a total water baby. It reminds me of diving with my dad.

I still spearfish a couple of times a week—to about 100 feet, sometimes more—weather permitting. But the most important role spearfishing plays now is that it enables me toÌęgo out and get fish to feed my family.

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I love to run—but I detest running uphill. When I hit an incline, my legs burn, I get acid reflux, and I often need to take a break to catch my breath. Jogging over hills is so terrible for me that I exclusively map out flat routes and sign up for races with minimal elevation, if any.

As it turns out, there’s a legitimate reason people struggle with hills. Every single one of us has a unique running style, or running fingerprint, as , a professor of Kinesiology and Nutrition Sciences at the University of Nevada, Las Vegas, calls it.

I, for example, have a long, lanky strut while my husband hops up and down like a kangaroo. When you run uphill, your entire running style changes. Maybe you hunch over or flail your arms or stick your butt out. As a result, you engage different muscles that may not be in tip-top shape, such as your hip flexors, hamstrings, and the muscles that support your knee joints.

This, coupled with the fact that you’re now working against more gravity, is why hills can be so brutal. “Instead of just needing to propel yourself horizontally, you’re also essentially climbing a flight of stairs. So, yeah, it is hard,” says ,Ìę a certified exercise physiologist and vice president of operations at Gait Happens.

But hills don’t have to be agonizing. There’s a method to the madness of hill running, and if you go about it correctly, you might end up enjoying it.

1. Land on the Center of Your Foot

According to McDowell, when you jog up a hill, make sure to strike the ground with the middle or ball of your foot, not your heel. A heel-first approach causes you to lean back, she says, which throws off your center of gravity and acts as a breaking mechanism.

This slows you down, making it tougher to get anywhere because you’re breaking every step, McDowell says. Landing on your mid-foot shifts your center of gravity forward, which propels you up and over the mound. “You want to feel like you’re falling up the hill,” she says.

2. Lean Forward—but Don’t Hunch Over

When I’m on a steep section of a trail, I tend to collapse over my torso to suck in more air, but according to Mercer, this move makes the body work even harder. This is proof that gravity is at play. It can feel like you’re carrying an extra four pounds on a slight incline, Mercer says. But a super steep hill? That can feel like an added ten to 20 pounds of extra weight pulling you down.

The key is to lean forward, but not so much that you’re crunching over your stomach. Look ahead, not down at the ground, and keep your shoulders in front of your hips, Mercer says. Lift your ribcage up and out of your pelvis and engage your core by pulling your belly button back to your spine. This will fix your posture, pull back your center of gravity, and make it less torturous to get up the hill, McDowell says.

3. Slow Your Pace

Uphill running puts more demands on your joints and muscles, per a , so it might feel like your workout suddenly gets more intense when you reach an incline. One trick is to slow down—assuming you’re not in a timed race.

If you try to stick to your normal pace, the metabolic effort needed to climb the hill will dramatically increase. If you often feel winded when you inch over hills, try walking instead. Mercer says this can help you avoid burning out, so you don’t have to bring your entire workout to a screeching halt to recoup for a few minutes. Don’t be fooled—taking it down a notch when going uphill does not mean you’re getting less of a workout. Because trekking up a hill automatically intensifies the activity, your energy output, even if you’re going slower, is more or less the same as it would be running on a flat path.

4. But Speed Up Your Stride

At the same time, you should pick up your cadence. Trade in the longer steps for shorter, quicker strides. McDowell recommends upping your step cadence by up to 25 percent. So, if you were taking roughly 100 steps a minute, shoot for 125. But keep this in mind: you’re taking more steps, but you want each step to be shorter and cover less distance, so you’re not full-on sprinting uphill. “It’s the turnover rate of your feet that’s faster, not your whole body speed,” she says.

Taking small, swift steps means your feet spend less time on the ground—which decreases impact forces on your knees, hips, and ankles—and helps you run more efficiently, McDowell says.

5. Move Your Arms

Anything you can do to propel your body forward will help you get over the hill, which is why McDowell puts her arms to work. She recommends swinging your arms faster and farther out to take some pressure off of your legs.

“Your arms create momentum, and that momentum is part of the gas pedal that pushes you up the hill,” she says. If you can, swing them 25 percent faster than when you’re going downhill or on a flatter path. “It makes a huge difference,” McDowell says.

6. Take Slow, Deep Breaths

When you work out, you suck in oxygen, which provides energy to your muscles. The harder you run—à la trotting up a killer mountain—the more oxygen your body needs. “Your body is like, ‘I need more blood in these muscles, I need more oxygen in these tissues’” McDowell says. But you probably aren’t getting the oxygen you need if you’re short of breath.

The fix? Slow down your breathing. McDowell uses a 2:2 breathing pattern where you inhale for a count of two (or about the time it takes you to take two separate foot strikes), then exhale for two. “That’s going to drive down your breathing rate, which will decrease your heart rate, which helps lower stress,” McDowell says, all while increasing the amount of oxygen in your body.

7. Tell Yourself That You Can Make It Over the Hill

I always get a bad attitude when I see a hill. I think, “This is going to suck,” and then guess what: it does. So, Mercer says that the best thing you can do is have the right mindset.

Research shows that a positive outlook can improve your performance and help you accomplish your fitness goals (including that daunting hill ahead).

According to a published in 2019, when Olympic and Paralympic athletes were asked, “To what do you attribute your success?” they didn’t reference how toned their legs were or how they built up their glute muscles. They mentioned their positive mindset—how resilient and hungry they were for the competition. Their advice for other athletes? Believe in yourself and embrace the challenge.

Getting over a hill is a mental game. Accept that your pace will change or that the next 10 minutes might be extra tough. But that’s okay—you’ll get through it.

The post If Running Uphill Feels Like Torture, Make These Expert-Approved Adjustments appeared first on șÚÁÏłÔčÏÍű Online.

I used to live in Los Angeles, where I hiked up Griffith Park every morning with my dog, Ollie. Our climbs lasted, on average, about an hour and a half, and I was curious to know how much elevation I gained each week. So, I bought a fitness watch to track my activities and basic stats, like my distance. Because I didn’t want all the bells and whistles certain trackers offer, I went for a . I logged every climb and started paying attention to my heart rate and pace. I became obsessed—and started hiking faster and longer to compete with my weekly averages.

When we moved to Philadelphia in 2021, I traded in the mountains and dry heat for wooded trails and stifling humidity. I got into biking and running more frequently and noticed that I perspire way more on the East Coast, thanks to the thick, moist air out there. Even a quick two-mile jog leaves me drenched. When this happens, my watch slides up and down my wrist and occasionally loses its reading on my heart rate—and I can’t help but wonder if my Fitbit is less precise when I’m covered in a gooey soup of sweat and sunblock.

I scoured Reddit, searching for answers to see if other athletes were plagued by this phenomenon,Ìęand discovered that tons of people also believe their watch doesn’t work as well when sweat and sunscreen pool around their wrists. To get some much-needed answers, șÚÁÏłÔčÏÍű spoke with a few experts to determine if sweat really impairs fitness watch accuracy.

Do Sweat and Sunscreen Impair Fitness Watch Accuracy?

Your standard tracker uses photoplethysmogram (PPG), a technology that utilizes infrared light to measure blood pressure and flow changes. The sensor that sits under the watch shoots light into your skin to get a detailed look at how your blood is passing by, says , an assistant professor in the Department of Kinesiology at Indiana University. Then, the sensor sends those measurements through an algorithm, which estimates how fast your heart is beating, he says.

Basically, anything that messes with the sensor can cause inaccuracies, says Carter. Sweat, lotions, creams, and repellants, for example, can clog the sensors and impact how accurately they track your activity, says , an Associate Professor in Healthcare Engineering at King’s College London. Some evidence suggests that when a substance covers the sensor, it prevents the lights from drawing accurate heart rate, oxygen saturation, and respiratory rate readings from your skin, Orini says.

The big-name fitness watch brands provide guidance on caring for your watch. Garmin outright states that debris, like sweat and lotions, can make it harder for your watch to collect reliable heart rate data. Apple suggests keeping your watch clean and dry since water and sweat can result in an inaccurate recording.

Orini and his team of researchers conducted a in 2022 where they dropped saline solution (to mimic sweat) onto the wrists of 17 people wearing fitness watches to investigate if and how sweat might impact heart rate readings. They found that the fake sweat caused heart rate errors, but only when they were moving around in a way someone would during an intense workout.

This happens because a high-intensity workout shifts the watch around and allows sunlight, if you’re outside, to shine between your skin and the sensor, which messes with the reading. The inaccuracies were even worse when the watches fit loosely instead of snugly around the wrist.

Orini’s major conclusion? “Sweat and lotions may reduce heart rate accuracy by functioning as a barrier between the sensor and the skin.” They also act as a lubricant and cause the watch to swim up and down your wrist, which makes it harder to stay in place and get an accurate reading, he adds.

Other studies have found more of the same. A concluded that the proteins and lipids in your sweat can stick to the sensor and create buildup that, yep, blocks that sensor and prevents it from doing its job.

As for distance or steps, they’re unlikely to be affected by beads of sweat dripping down your arm because the watch’s embedded GPS and accelerometers track your distance, not the light sensors, says Orini.

There’s still a lot we don’t know, and more research is needed to uncover how much sunblock or sweat needs to get on the sensor to skew the readings and how drastically they can affect the numbers you see on your watch.

What Should You Do if Your Watch Is Dripping in Sweat?

Start with what you can easily control, like how tight the watch is strapped around your wrist. You want it to sit snugly because the accuracy can take a hit if it’s too loose, Orini says, but a too-tight strap can restrict blood flow and impair the estimations.

To ensure the band is secure but still comfortable, create a tiny bit of space, just enough so your skin can breathe. The watch should also sit a finger or two above your wrist bone. ( to see what the proper placement of your fitness watch should look like.)

You also want to get into a regular habit of cleaning the sensor. Garmin and Fitbit, for example, recommend regularly wiping it downÌęwith water and a cloth to remove buildup—especially if you’ve been sweating a ton or wearing sunscreen or insect repellent.

Obviously, it’s hard—if not impossible—to control how much you sweat, but the goal is to keep the sensor as clean and dry as possible, Orini says. Carter says that most trackers will do a good enough job tracking your workout, even if you’re perspiring a bit more than usual.

If you’re worried about not getting an accurate reading, it may be worth pausing your watch and wiping it—and your wrist—dry before carrying on.ÌęÌęrecommends going this route if you’re soaked. But for many people—like Orini, who is a marathon runner—stopping in the middle of an activity isn’t really in the cards for many high-level athletes.

When pausing isn’t an option, it might be worth investing in a chest strap heart rate sensor such as the , which uses electrocardiogram sensors to record your heart’s electrical signals. Though wearing a chest strap might not be the most comfortable device to wear, a determined thatÌęthey’re more accurate than watches.

Research appears to be inconclusive about whether or not sweat affects chest strap sensor accuracy. However, some folks on Reddit claim that sweat interfered with their readings; others said sweat had no impact. (FYI: If you’re a super sweater, the Polar H10 is waterproof.)

Fitness watches are incredible tools—they motivate people to exercise more and optimize their workouts—but they aren’t perfect, Carter says. Sure, there might be some errors, but at the end of the day, this shouldn’t dissuade you from using a tracker. The best thing you can do is taper your expectations.

So, if you’re in the middle of a grueling hike and your fitness watch says you have a heart rate of 11, don’t worry—you’re still alive; you might just have to give your watch a quick clean.

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The other day, during a particularly brutal heatwave near my homeÌęin Philadelphia, Pennsylvania, I took my dog, Ollie, on a shaded hike that ran alongside a stream. After being cooped up inside for a few days, he desperately needed to burn off some energy—and cool down—so I let him dive in.

In the middle of his dip, I noticed a clump of green algae creeping toward him. I’ve seen about dogs dying after ingesting toxic blue-green algae (and just last month, a woman claimed in a viral Ìęthat her sweet pup, Cora, died after ingesting blue-green algae in Lake Tahoe), so I ushered him out of the water, snapped a photo so he could get properly treated if he got sick, and wrapped up our hike. I was being a total helicopter dog mom, I figured, primarily because I wasn’t exactly sure how to tell the difference between safe and dangerous algae. But I’d much rather err on the side of caution, especially when it comes to Ollie’s health.

It turns out my concern was warranted. (HABs), or the overgrowth of toxin-producing algae, expand like crazy when it’s hot outside. Within the last week, issued a handful of warnings due to dangerous blooms in multiple lakes, and officials in Northern California notified residents about potentially harmful algae in rivers and lakes. Data from the (CDC) shows that blooms–often found in freshwaters like lakes and reservoirs–spike during the summer months (you know, right around now, when people trek to their local watering hole to camp out, cool off, and play fetch if their pup’s in tow). Although blooms might look like a harmless patch of moss, even a tiny bit can make you—or your dog—pretty sick.

What You Need to Know About Algal Blooms

Algae are microscopic organisms that, at normal levels, are an important part of a healthy ecosystem, according to the . But when heavy rains pull nutrients from the land into the water, or when temperatures soar, algae can multiply rapidly and form a blue-green bloom. You might also see red or brown blooms. They’ll create stringy lumps on the banks of rivers, blue scum at the edge of a lake, or green streaks across the ocean.

Some blue-green blooms produce toxins called cyanobacteria that are poisonous to humans and dogs. But not all blooms are dangerous. “Some do not produce toxins and won’t cause any major harm,” says , a Water Resources Extensions Agent at the University of Florida who studies harmful algal blooms.

Algal blooms have been —and dangerous ones are more likely to occur in still water (think: ponds and lakes), according to the . But you don’t need to freak out every time you see a patch of algae—less than one percent of blooms produce toxins, per the .

Of course, many freshwater bodies sprinkled across the U.S. aren’t regularly tested. And it’s impossible to tell if algae is harmful by eyeballing it. Most blooms—even the harmless ones— (Krimsky describes the odor as a musty decay). Even that can release toxins don’t always do so consistently. “That’s what makes it so tricky,” she says. The only way to know for sure that a bloom is harmful is to test it in a laboratory.

Why Algal Blooms Can Make You (or Your Dog) Sick—and How to Protect Yourself

How both humans and dogs react largely depends on the toxin itself and how the exposure happened.

How Harmful Algal Blooms Affect People

Blooms can release all kinds of toxins. As șÚÁÏłÔčÏÍű previously reported, saxitoxin can lead to paralysis, and microcystin can damage the liver if ingested. Swallowing water could lead to diarrhea and abdominal pain. Swimming through green muck could create an itchy rash or cause conjunctivitis (a.k.a. pink eye). Inhaling the toxins at the beach or on a boat could trigger wheezing and coughing.

And if you fish? Well, you might want to think twice before eating your catch; some data from the CDC suggests that scarfing down a toxin-soaked fish could give you a brutal case of the runs. It varies, but symptoms can appear in a matter of minutes or hours later, per the .

How Harmful Algal Blooms Affect Dogs

Dogs (and other animals) can get very sick if they come in contact with toxic algae–even more so than people. They splash around in foam, lick their fur, or swallow water when retrieving a toy and wind up consuming larger doses, says Krimsky. Their symptoms tend to come on fast and include anything from weakness and diarrhea to tremors, difficulty breathing, and seizures, says Ìęa professor of clinical veterinary toxicology at UC Davis Veterinary Medicine. In general, symptoms worsen with higher doses and prolonged exposure—but even small amounts of certain toxins can cause serious illness, he says.

The best thing to do is steer clear of water that, well, looks weird. “If it’s green or there’s a scum or a smell, use your best judgment and stay away,” says Krimsky. Blooms don’t typically cover the entire surface, so try to avoid the still, murky parts and head toward clear, flowing water (because movement flushes away algae cells).

So, what’s the best way to know if toxic algae are lurking nearby? Keep an eye out for alerts from your local government, and when you’re out and about, look for advisories pitched around the water itself.

It’s also worth checking out the , which tracks algae outbreaks and is updated biweekly. If you’re venturing somewhere remote, , the chief of wilderness and environmental medicine at the University of Colorado Anschutz Medical Campus, recommends contacting local land management agencies to see if there’ve been any recent reports of algae in the region. It’s also a good idea to be cautious around water with a history of dangerous blooms, Krimsky says.

I’ve Been Exposed to a Toxic Algal Bloom. Now What?

If you think you—or your pet—have been exposed, contact or the . Provide as much info as possible, like where you were and what the water looked like, and follow their guidance.

You also want to immediately move away from the questionable water and rinse off with clean water, Dr. Lemery recommends. Most will feel better soon after they get away from the bloom or . “Every case doesn’t need treatment,” says Dr. Lemery, but if your symptoms don’t improve, head to an urgent care clinic or emergency room.

The risk of mortality in humans is very low, but the prognosis in dogs is bleaker, so you’ll want to have them checked out at the first sign of any abnormal behavior. There isn’t a specific antidote for algae ingestion, according to Poppenga and Dr. Lemery, so dogs and humans alike will be treated with supportive care (think: oxygen, fluids, and assisted ventilation).

As for me? Well, I think I’ll stick to the trail next time. I asked Krimsky what she thought about that photo of my pup. She told me he’s very cute (she’s right) and that the algae accumulated on the shore. I said, based on our chat, that it seemed there was no way to know if it was toxic or not—and maybe the smarter choice would have been to let him play in a clearer area. Her response: “Exactly!”

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