Laptops just normally run hot. You can try and change thermal pads and thermal paste. Besides that not sure what more you can do.
That and a usb-powered cooling pad for extra airflow
Make use of it if you don't want to reduce quality.
Do you really need to record your gameplay at 90FPS?
Why not just 60?
Shit, why not just 30? The frame rate a viewer needs is very different from the frame rate a player needs.
I was wondering if this is normal...
Considering YouTube and Twitch can't show greater than 60 fps, there's really not much point to going higher unless you're trying to get higher quality slow-mo footage.
If you're still thermal throttling, you may want to consider 30 fps.
fast is still consider intensive encoding, so if you want to record higher fps you need to use veryfast. Without hardware based codec everything will be running on CPU so it's normal to go full steam.
If you can enable hardware encoding it will help. If you can't you could just compress less so it uses way more storage, but les compute power.
It's a laptop, I don't think there is much you can do. They tend to push the hardware to the thermal limits, after which it starts to throttle.
Is it possible to force hardware encoding? Maybe change the format to h265, I'm no expert but that might free some load from the cpu to the gpu.
In addition to what others have said, make sure the vents are not full of dust or obstructed.
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