We've had three-straight days of record heat in the Triangle, and Wednesday will likely make day four.
Hydrating is key, no matter the time of year. During the summer heat, it's even more important.
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Sidenote: In addition to being a meteorologist, I am a Certified Personal Trainer through the National Academy of Sports Medicine.
According to the National Academy of Sports Medicine (NASM), men require 16 cups (125-130oz) of water per day. Women require a dozen (91-95oz).
80% of your water intake comes through drinking, while the remaining 20% comes from foods (mainly fruits and vegetables).
Since 60% of the human body is comprised of water, it's crucial that we maintain that. That's especially the case when we sweat.
What are electrolytes?
Electrolytes are minerals like Sodium (Na), Calcium (Ca), Magnesium (Mg) and Potassium (K). These are essential for rehydration, especially when sweat rate is faster.
As you lose water and sodium faster via sweating, you need to replace it.
We emphasize sodium, because it's the one element of the four that is lost in greatest abundance when sweating. It regulates thirst.
NASM shows the foods that help replenish each electrolyte here.
Why do we need electrolytes?
Electrolytes serve two main purposes.
1. They prevent cramps. I take magnesium tablets every night before bed, so as to prevent cramps after working out or after doing outdoor chores. Magnesium, along with Calcium, allows muscles to relax and contract correctly.
2. They also help maintain performance during exercise or outdoor work.
How we respond to heat
Sweat is the body's natural way of cooling off via evaporation. This happens more efficiently when the air is dry. It takes longer to happen when the air is humid.
This is why we use numbers like heat index and like wet bulb globe temperature.
In a previous "Ask the Meteorologist," we discussed by the wet bulb globe temperature. It takes temperature, humidity, wind speed and solar elevation angle into account when diagnosing the stress heat puts on our body.
The North Carolina High School Athletics Association uses it as a guide when planning outdoor practices.