Jul 06, 2012 at 08:39 PM
As the hotter days of summer descend around us, it’s a good time to review the dangers of heat and how to avoid them.
While most people know about the symptoms and risks of heat exhaustion and worse - heat stroke, not everyone knows how damaging even minor dehydration can be to your performance.
Losing 3% of your body mass through sweat can take 5% off your threshold. Losing 5% of your body mass can lead to a catastrophic 45% loss in power.
That’s what you can expect if you don’t keep up with the increased fluid and electrolyte loss we all experience on these long, hot rides.
Guidelines for how much to drink range from 1 to 2 litres per hour depending on how much you weigh and how big a sweater you are but that is just the beginning of the story. You also need to replenish your lost electrolytes as well. There are lots of products on the market and I encourage experimenting until you find one that suits you well. Regardless of what you choose, pllain water is a NO-NO in severe heat. Too much water without enough electrolytes can lead to a dangerous condition called hyponatrimia.
Pay attention to your teammates and those around you. You may be doing ok but if the guy whose wheel you are sucking at 27 mph in a crowded pack is on the border of heat exhaustion you’d be best advised to stay clear of him as his coordination fades.
Heat Exhaustion Signs
Profuse sweating (cyclists may not see this if the wind is strong enough)
Weakness
Nausea & vomiting
Loss of coordination
You may be thinking “I experience all of these on most group rides!” but both Heat Exhaustion and Heat Stroke are no joke. They are both forms of Hyperthermia which can kill you. Learn the difference between a really hard ride and a serious heat-related injury creeping up on you. Ride often and observantly with your teammates so you can spot symptoms before they get serious. Nobody ever begrudged a friendly “you drinking enough?” question from a teammate.
If you are in doubt, sit up, find a shady spot and catch up on fluid. A good question to ask yourself is “how many hours have we been out?” and “how many bottles have we drunk?” Assuming you are not drinking plain water you should be on a 1 bottle to 1 hour minimum.
Your gear behaves differently in the heat too. If you max out your tire pressure inside your home before you venture out into the furnace, you run a greater risk of a blowout. Brakes & rims also get hotter than normal and the buckets of sweat you shed on your headset and top tube quickly find their way to your bottom bracket. Be sure to give your bike a good clean after a brutal day in the heat.
Lastly, you need just as many calories on a hot day as ever. But that is another post...
While most people know about the symptoms and risks of heat exhaustion and worse - heat stroke, not everyone knows how damaging even minor dehydration can be to your performance.
Losing 3% of your body mass through sweat can take 5% off your threshold. Losing 5% of your body mass can lead to a catastrophic 45% loss in power.
That’s what you can expect if you don’t keep up with the increased fluid and electrolyte loss we all experience on these long, hot rides.
Guidelines for how much to drink range from 1 to 2 litres per hour depending on how much you weigh and how big a sweater you are but that is just the beginning of the story. You also need to replenish your lost electrolytes as well. There are lots of products on the market and I encourage experimenting until you find one that suits you well. Regardless of what you choose, pllain water is a NO-NO in severe heat. Too much water without enough electrolytes can lead to a dangerous condition called hyponatrimia.
Pay attention to your teammates and those around you. You may be doing ok but if the guy whose wheel you are sucking at 27 mph in a crowded pack is on the border of heat exhaustion you’d be best advised to stay clear of him as his coordination fades.
Heat Exhaustion Signs
Profuse sweating (cyclists may not see this if the wind is strong enough)
Weakness
Nausea & vomiting
Loss of coordination
You may be thinking “I experience all of these on most group rides!” but both Heat Exhaustion and Heat Stroke are no joke. They are both forms of Hyperthermia which can kill you. Learn the difference between a really hard ride and a serious heat-related injury creeping up on you. Ride often and observantly with your teammates so you can spot symptoms before they get serious. Nobody ever begrudged a friendly “you drinking enough?” question from a teammate.
If you are in doubt, sit up, find a shady spot and catch up on fluid. A good question to ask yourself is “how many hours have we been out?” and “how many bottles have we drunk?” Assuming you are not drinking plain water you should be on a 1 bottle to 1 hour minimum.
Your gear behaves differently in the heat too. If you max out your tire pressure inside your home before you venture out into the furnace, you run a greater risk of a blowout. Brakes & rims also get hotter than normal and the buckets of sweat you shed on your headset and top tube quickly find their way to your bottom bracket. Be sure to give your bike a good clean after a brutal day in the heat.
Lastly, you need just as many calories on a hot day as ever. But that is another post...
https://www.youtube.com/watch?v=2ZId2LE_Rro
