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Heat and Hydration

Heat and Hydration Tips

Summer is here and that means Heat and Humidity have arrived. As a cyclist, you need to be prepared for rides in the heat and humidity of summer. Being prepared means 1) being hydrated properly, and 2) understanding the signs of heat related illness which – if severe, can be very serious and even deadly.

Proper Hydration

Start hydrated. Stay Hydrated. Stay Safe. Starting a ride properly hydrated starts well before the ride. Your body can only absorb hydration at a certain rate – you cannot rush hydration – think of it as a way of life, something you just get into the habit of doing properly. Your hydration efforts should be underway a day or more before a ride in warm weather.

Stay Hydrated

OK – you’ve prepared in advance but once you start riding, your body starts putting its stored hydration to work. Staying hydrated means consuming fluids and electrolytes throughout your ride. Make sure you are drinking regularly as you ride and refilling your bottles at each opportunity. As you are riding, if you are getting thirsty, you may be getting dehydrated. Make drinking a regular habit while riding to stay well hydrated. One thing is for sure – if you start getting dehydrated on a hot ride you are unlikely to catch up while riding as your body is working differently than at rest. Remember, your body can only absorb so much at a time and when you are sweating, you need to keep replenishing or risk falling behind. Your body, age, weight, physical condition, and other factors can impact how well your body manages hydration. Everyone is different – become aware of your needs.

Stay Safe. – know about heat related illness

How do I know if I am getting into trouble? Pay attention – feelings of nausea, fatigue, chills, changes in sweat – profuse sweating or if you stop sweating, etc.

Dehydration: Dehydration can happen to anyone and can be mild to severe and is related to the below more serious situations. Thirst, headache, fatigue, dry mouth/lips, rapid pulse, are some of the signs.

Heat cramps: Heat cramps may occur in association with strenuous activity. People who sweat a lot during strenuous activity may be more prone to heat cramps. This sweating depletes the body’s salt and moisture. The low salt level in the muscles can cause painful cramps. Heat cramps may also be a symptom of heat exhaustion. Heavy sweating, muscle pains, muscle spasms, are some symptoms.

Heat exhaustion: Heat exhaustion is a milder form of heat-related illness that can develop after several days of exposure to high temperatures and inadequate or unbalanced replacement of fluids. Those most prone to heat exhaustion are older people, those with high blood pressure, and those working or exercising in a hot environment. Anyone can be subject to it depending on your condition, and how well you manage your hydration – before the ride, on the ride, and after as you recover. Heavy sweating, paling of skin, cramps, headache, dizziness, weakness, mausea, fainting are symptoms.

Heat stroke: Heat stroke is the most serious heat-related illness. It occurs when the body’s temperature rises rapidly, the sweating mechanism fails, and the body is unable to cool down. Body temperature may rise to 106°F or higher within 10 to 15 minutes. Heat stroke can cause death or permanent disability if emergency treatment is not provided. A rising body temperature, red/hot/dry skin, rapid pulse, headache, dizziness, nausea, confusion, are all symptoms.

What do I do?

Understand the interplay of heat and humidity. High humidity + high temperatures will dehydrate you and heat up your body much faster than heat alone for example.

Preventing issues means properly hydrating in advance of your ride and during your ride. Also - know your limits. if you have a tendency to get dehydrated, a long hard ride in the heat is not a wise plan. Don’t wait until you are thirsty to drink – make is a habit. Limit caffeine and drink liquids that include electrolytes/sugars such as sports beverages or mixes. Limit outdoor activities and do them at cooler parts of the day and rest more often and in the shade to help you stay cool.

What if I see someone with these signs/symptoms?

Heat stroke can kill and needs to be taken very seriously. Get those showing symptoms to a cool/shady area and call 911! Cool them as best as possible using what you have and get medical assistance as soon as possible.

When in the heat, stop and rest regularly in the shade, drink cool beverages (non-caffeine, non-alcoholic), seek air conditioning for a break, and gently stretch muscles.