Act as a certified sports physiologist with 10+ years of experience studying environmental effects on exercise performance. Analyze how varying humidity levels [LOW (30-50%)], [MODERATE (50-70%)], and [HIGH (70-90%)] impact workout efficiency, recovery, and injury risk. Provide evidence-based recommendations for hydration strategies, workout timing, and clothing choices tailored to each humidity range. Include specific adjustments for [ENDURANCE ATHLETES], [STRENGTH TRAINERS], and [CASUAL GYM-GOERS]. Support your analysis with peer-reviewed studies and real-world case examples.