The Hydration Situation...

[trip]

Well, it's that time of year. Hot temperatures and sunny days.

Here in Texas, we've been experiencing 102+ temperatures everyday. I've been watering my lawn every day and it's still showing heat stress.

Because I live in a hotter than normal area in the Southern United States, I have learned over the years about hydration and how important it is to develop a hydration routine while on a ride.

So, I thought this would be a good time to go over some hydration techniques and reminders for those that might be riding in the heat.

1. Before you go on a ride (whether your plan is to ride for an hour or for the whole day), drink some water to get your system jump-started on hydration.

2. Apply sunscreen and lip balm to guard against sunburn and chapped lips.

3. Wear light-colored, long-sleeved shirts to cover your arms from the sun. If you chose to, wear a cooling vest or cooling jacket to help keep your body from overheating in the sun.

4. While on your ride, drink plenty of water. Stop every 50-60 miles, take a break and rotate drinking water and a sport drink containing glucose/sodium/potassium ( ex. Gatorade, Poweraid). This will give you the fluid your body needs as well as replenish the sodium and electrolytes lost from sweating.

5. As you sweat, you will loose (among other things)... potassium. This might cause some to experience muscle cramps. A good way to head this off is eat a banana or oranges occasionally on your trip.

6. Stop, take breaks and get out of the sun. Don't push yourself and keep an eye on how you feel and what your body is doing while you ride.

7. Keep in mind what heat index you are experiencing. For instance, if the temperature is showing 98 degrees, the heat index (what the temperature feels like) may be 5 to 6 degrees more due to humidity.

Summary/Tips:

- Don't wait until you're thirsty to drink something. Chances are if you do, it will be too late.

- Cool water or liquids are absorbed more quickly into your system and seem to go down better.

- If you drink just water all the time, sodium and glucose will not be replenished in your body. If you drink just sport drinks, you'll load your system with too much sodium. Make sure you rotate these fluid sources.

- Do not hesitate to stop and take a break if you feel nauseated or faint. Some will keep on riding and think it will pass. Taking breaks and cooling off during your ride is essential.

- On long rides (state-to-state or across country rides) consider traveling at night or early morning instead of during the day.

- Keep in mind that you can drink too much water. Drinking only water and drinking too much of it, dilutes the sodium in your blood and can lead to death.

- Stay away from coffee, sodas and alcoholic drinks because caffeine and alcohol can (and will) dehydrate your system. Caffeine will make you susceptible to heat stroke.


So, there you have it. Happy riding this summer to all KawaNOWians and remember to keep hydration in mind while riding.

Trip

[skeeter]

thanks Doc.

[AlabamaNomadRider]

Good points.

[ponch]

Eating a banana or a couple oranges is a good way to get potassium. Also, there are tank bags that have built in hydration containers, some as large as 3 liters. This is easier than wearing a camelback.

[VulcanE]

Some great points Trip, thanks for reminding us.

[unwind2]

Great tips Trip. Ken and I went to the wing ding in Knoxville and the heat coming back Sunday was 100+. At one time when we stopped Ken was complaining of starting to feel 'a little nauseated'. That lead to an extended stop to cool off and plenty of hydration - Gatorade/water.

Dehydration can also cause your kidneys to completely shut down. We've already seen several admissions this summer with acute renal failure.

[Idaho]

I usually dring OJ and Gatoraid on my long trips. Works great.

Very good tips Trip.

[skeeter]

I have to work in it so riding in it is a breeze. Headache comes before the nausea for me. Don't know if that is true for everyone. Just gotta know when to stop and cool down. Helps to work or ride with someone and look out for each other.

[trip]

Originally Posted by ponch

Eating a banana or a couple oranges is a good way to get potassium. Also, there are tank bags that have built in hydration containers, some as large as 3 liters. This is easier than wearing a camelback.

Good point Ponch. I usually eat a banana while on long, hot rides, to keep any muscles from cramping due to loss of potassium, but forgot to mention it. I'll edit my post and include it. Thanks.

[hammer]

Excellent advise.

In 2006 on the way to Sturgis, my bud experienced headache, nausea and blurred vision from dehydration. Not a great night in West Yellowstone for him.

[pirate]

Good advice to follow, especially now that a lot of the country is gripped in extreme heat. Heat index in North Dakota was 110-120 today. Nowhere can do an extreme temperature like ND can!