How Seasonal Allergies Impact WHOOP Metrics

If you've noticed your nose running more than usual, your eyes feeling itchy, or your sleep feeling off during certain times of the year, you're not alone. Seasonal allergies affect millions of people, and they do more than just cause discomfort — they can impact your body's key physiological metrics in ways you might not expect. By tracking seasonal allergies in the WHOOP Journal, you can see exactly how pollen and other allergens affect your sleep consistency, Resting Heart Rate (RHR), Strain, and Recovery, giving you the data you need to make informed decisions about managing your symptoms.

What are seasonal allergies?

Seasonal allergies, also known as hay fever or allergic rhinitis, happen when your immune system overreacts to airborne substances like pollen. Instead of ignoring these harmless particles, your body treats them as a threat, triggering a response that leads to allergy symptoms. This response is your body's attempt to protect you, but it can disrupt your sleep, daily energy, and overall performance.

Common symptoms of seasonal allergies

If you experience a sudden onset of the following, you may be dealing with seasonal allergies:

• Sneezing
• Runny or stuffy nose
• Itchy eyes, nose, or throat
• Watery eyes
• Congestion

These symptoms can feel similar to a common cold, but they are typically triggered by exposure to outdoor allergens and can persist for as long as those allergens are in the air.

What causes seasonal allergies?

The primary cause of seasonal allergies is pollen—a fine powder released by trees, grasses, and weeds to fertilize other plants. Different plants release pollen at different times of the year, which is why your symptoms may appear or worsen during specific seasons.

• Spring: Tree pollen is most common.
• Summer: Grass pollen is at its peak.
• Fall: Weed pollen, especially from ragweed, is the main culprit.

Your sensitivity to specific types of pollen determines when you feel the effects.

How seasonal allergies can impact your WHOOP data

On days when WHOOP members report seasonal allergies, they have higher Recovery scores, Lower RHR, longer and more consistent sleep, and greater accumulated Strain.

These unexpected findings could potentially be explained by any of the following:

• People might be practicing unquantified recovery strategies when they report allergies
• Medications, such as antihistamines, might impact sleep and/or autonomic function
• Individuals reporting allergies might be spending more time outdoors exercising and getting more sunlight, which promote recovery and better sleep
• People logging allergies might be in a greater state of self-awareness, associated with improved recovery

This data comes from an analysis that looked at 20,000 United States-based WHOOP members who journaled seasonal allergies between April 1 and June 30, allergy season in the US. To better understand how seasonal allergies impact WHOOP metrics, we compared biometrics, sleep, and activity variables on days when these members journaled allergy symptoms versus days when they did not. We controlled for age, BMI, biological sex, month (April, May, or June), and day type (weekend or weekday).

How to manage seasonal allergies

While you can't eliminate pollen, you can take steps to reduce your exposure and manage your body's response. Consider these behaviors, and use the WHOOP Journal to see how they affect your data:

• Monitor local pollen counts: On high-pollen days, you might limit time outdoors or schedule workouts inside.
• Keep windows closed: Use air conditioning in your home and car to filter the air.
• Use an air purifier: A HEPA filter can help remove pollen and other allergens from your indoor environment.
• Change and shower after coming inside: This helps remove pollen from your skin and hair, preventing you from bringing it into your home and bed.

Monitor the impact of seasonal allergies with the WHOOP Journal

Track seasonal allergies in the WHOOP Journal on a daily basis.

Understand your body's signals

Seasonal allergies place a tangible strain on your body that can impact your sleep and next-day Recoverydepending on how you handle them. By monitoring shifts in your metrics, you can move from guessing to knowing how your body responds to its environment.

Frequently asked questions about seasonal allergies

How do you know if you have seasonal allergies?

The key indicators are the symptoms — sneezing, congestion, and an itchy nose or eyes—that appear suddenly and coincide with high-pollen seasons. Unlike a cold, seasonal allergies typically don't cause a fever and can last for several weeks.

What months have the worst seasonal allergies?

This depends on your location and specific pollen sensitivities. Generally, tree pollen is highest from March to May, grass pollen from May to July, and weed pollen from August to October.

Can seasonal allergies make you feel tired?

Yes. Your body uses significant energy to fight off what it perceives as a threat, which can lead to fatigue. Additionally, symptoms like congestion can disrupt your sleep, leading to lower Recovery and daytime tiredness.

Does stress make seasonal allergies worse?

Stress can heighten your body's inflammatory response. When you're stressed, your body releases hormones like cortisol, which can make your immune system more reactive and potentially intensify your allergy symptoms.