As eastern North Carolinians, we are all well aware that summers around here can be absolutely brutal. Temperatures can get high, but even at what we might consider a “comfortable” 90 degrees, the humidity makes it unbearable. The Heat Index (also known as the apparent temperature) is defined by the National Weather Service as “what the temperature feels like to the human body when relative humidity is combined with the air temperature.” For example, if the humidity is 65 percent on that previously mentioned “comfortable” 90-degree day, it will “feel” like it is 103 degrees outside.

According to data, the average humidity in eastern North Carolina in the month of August is 90 percent in the morning and between 60-70 percent in the afternoons. Being from central Massachusetts, the concept of humidity was something that I had to adjust to when I spent my first summer here in North Carolina. I found it difficult to “escape” the heat and stay cool when I was outside — moving to the shade did not help like it did back home. This was something I had never had to deal with before, and it definitely took some getting used to! Often, we are unaware of how humidity affects our bodies and therefore struggle to take proper care of our bodies during the hot and humid summers that we have come to expect.

When the air temperature and humidity rise to either meet or exceed our bodies’ core temperature (which is ideally 98.6 degrees), our bodies have to work hard to keep us cool. The first mechanism that takes place is sweating, which is only effective as a cooling mechanism when the water that we perspire evaporates off of our skin. The problem that we face living in a humid environment is that when we sweat and the humidity is high, the air is unable to absorb the sweat off of the skin. As we continue to sweat and our core temperature increases, our body loses water and essential electrolytes (mainly sodium). If we are not constantly replenishing these losses by drinking plenty of water or eating a lot of water-dense foods, we run the risk of dehydration.

When our bodies become dehydrated, a few things begin to happen. Physiologically speaking, our blood thickens, which means that our hearts have to work harder to pump that blood through our veins and arteries. Blood also moves towards the surface of the skin to try to radiate heat away from our bodies. When this occurs, less blood is going to essential organs, including the brain. This is when we start to see declines in strength, fatigue and possibly a decrease in alertness. High heat and humidity and a lot of exposure to these elements may put you at risk for the following:

• Heat cramps
• Syncope or fainting
• Heat exhaustion
• Heatstroke

Other changes that can occur due to high humidity and dehydration are joint pain, labored breathing and dry and/or flushed skin. Everyone has heard (or experienced) that people who suffer from arthritis or joint pain can “predict” weather changes. This is actually somewhat accurate due to what are called baroreceptors in our joints. Baroreceptors are sensory nerves that respond to atmospheric pressure changes. When it becomes hot and humid or rainy and damp, these baroreceptors respond and our muscles, tendons and ligaments expand. This has to do with regulating blood flow, but for someone whose joints already give him or her problems, this change can cause stiffness, swelling and increased discomfort.

It is important to know what you can do to avoid dehydration and more severe heat- and humidity-related incidents at all times, but especially during the summer months.

The National Academy of Medicine recommends that women drink approximately 2.7 liters of water every day and men drink approximately 3.7 liters each day. These recommendations include the water that we get from our food, which is about 20 percent of our daily water intake. Make sure to always keep a water bottle nearby and make a habit of sipping constantly throughout the day. If you find it difficult to drink that much water, consider substituting plain water with fruit-infused water, calorie- and sodium-free seltzers or caffeine-free teas. Try to avoid high-calorie and high-sugar sports drinks as water is usually enough to replenish us without the added electrolytes. Avoid spending extended periods of time in the direct sun or outside on extremely hot and humid days. Find relief with a fan and, especially those with pulmonary disease, know that some days it is okay to just stay inside. Our bodies are pretty amazing things and will send you telltale signs if you start to get dehydrated. Listen to your body, and stay hydrated!

Audrey Taylor, BS, is an exercise specialist at Vidant Wellness Center and can be reached at 252-975-4236.