Heat Tolerance Hydration and Electrolyte Tips for Hot Rides

High heat and humidity and clear sun means your body can’t cool as efficiently or even cool at all. In addition to external heat, heat is a by-product of your body's work/exertion, that's why you sweat and get heated during an indoor cycling class in a 70 degree room. Perspiration will be excessive as your body struggles to get rid of heat. When you perspire you lose water of course which can lead to dehydration and hyperthermia. But you also lose electrolytes (and some other water-soluble nutrients) in your sweat which often leads to cramps or can result in simply non-responsive muscles. Just for the record, sodium, potassium, calcium and magnesium are the electrolytes which play a key role in the process of stimulating and controlling muscle activity.

But we can still ride in high heat and humidity if we prepare our bodies ahead of time and then we continue to rehydrate and replenish lost nutrients during our ride. So what can you do to prepare for Saturday and then what should you plan on doing during the ride?

Before the specifics concerning hydration and electrolyte replenishment just remember we're riding in less than optimum conditions. High exertion levels means more heat produced by the body. Again, reflect on indoor training, think about how much more you sweat 20 mins at 10 heart beats above LT than during a recovery ride. On hot days don't expect your normal pace; SLOW IT DOWN. Consider a shorter distance than you might normally ride. You are simply not going to be able to totally control the buildup of heat, especially if the outside air temperature is above skin temperature (96 degrees, approximately), it doesn't matter how careful you are.

Obviously, hydration and electrolyte replenishment is mandatory, not to mention sunscreen. But here are some special hints:

• Start hydrating and adding electrolytes to your system the day before. Don’t just increase the water you’re drinking, increase the salt and electrolytes you’re taking in as well. Adding water to your intake without additional sodium can lead to a dangerous condition known as hyponatremia (low sodium). Many hospitalizations and even deaths in the past attributed to hyperthermia (high heat) and dehydration were actually due to this recently recognized condition.

• Friday night can be one night salty food is OK. Tomato or vegetable juices normally considered high in sodium (or too high for some of us) are good choices Friday and Saturday. These juices also contain high quantities of another key electrolyte, potassium, as well. Drinking an electrolyte drink (look for sodium and potassium content on the label) throughout the day and evening before is a great idea. Lot’s of it.

• Drink lots of water after you wake up on Saturday; don’t wait until you start riding! A rule of thumb all endurance athletes know is you should be “peeing clear” before the event (vitamins might temporarily distort this condition). If you feel a little bloated when you start your ride, CONGRATULATIONS! You’re on the way to a more comfortable ride.

• Wear clothing appropriate for your distance and the conditions. Avoid dark colors; yes, it makes a difference. Sleeveless jerseys will be cooler, but don’t forget the sunscreen. Take your helmet off at every sag stop, AFTER you get off your bike. Remove your gloves too. Of course put them back on before you swing your leg over the bike. Wear thin socks and your most open shoes if you have a choice. I don’t recommend not wearing gloves for safety measures (sweaty hands slip on handlebars) and protective reasons (if you fall you will likely react by stick your hand out – ouch!).

• Drink at least one full size water bottle (the kind that fits in your bike cages) every hour. If you sweat a lot (and most of us will!) drink at least two.

• If you are familiar with electrolyte pills, capsules or water additives and have used them before, use them HOURLY. If you haven’t and want to try this quick and easy way, follow directions using the maximum recommended amount due to the conditions we’ll encounter. Take advantage of any salty snacks.  If you normally worry about sodium this is not the time to minimize the sodium you take in; call your doctor if you are concerned about your hypertension or any other conditions and electrolyte intake.

• Take advantage of ice to cool you down at every opportunity. Ice is available at many store stops. Put it in your water, put it in your mouth. When the air temperature reaches your skin temperature the only way your body can cool down is by losing the heat that’s in the perspiration you shed and through the heat absorbed by anything cooler that you ingest. Cold water and ice are extremely helpful, especially when you swallow them. It’s actually more effective to swallow the cold water than to pour it on you.

• Continue drinking well after the ride. I rode over 80 miles last Sunday and lost six pounds. Only about one pound of that was actually fat, the rest was water. Five pounds of water = 3 full size water bottles. That’s how much catching up my body had to do AFTER the ride and I had been drinking more than two bottles of water an hour. That's how much I under-hydrated.

Remember this is a ride, not a race, so stop when you need to and rest as long as you want. There’s nothing wrong with sitting under a tree or anywhere in the shade. Have fun and be safe!!!