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H2O MUST be consumed...or, how I forgot how to...(11 posts)

H2O MUST be consumed...or, how I forgot how to...EJC
Jun 21, 2002 4:47 AM
...drink when the mercury hits 90+ degrees!

Three of us broke away from our offices yesterday to take advantage of actual SUMMER like conditions here in the North Country. Our intention was to ride 50 miles at a moderate pace of around 20mph. The temps were hovering at about 82-85 when we began, and we were all amazed at the cloud failure taking place.

We hit the road and took our appropriate warm-up of about 5-6 miles. The three of us agreed that it was wonderful not having to be bundled up with arm warmers, leg warmers, etc...

As we got into the middle of the ride, I realized that I felt AWFUL! Not lack-of-air awful, but very sore muscles, some cramping etc...Not wanting to appear a wuss, I scruffed it out. BUT, I look over at my ride mates as saw these pained looks of frustration on their faces, so I asked (hoping the answer would be 'yes') "Do you two feel as awful as I do?" to which they of course, responded, "You bet!" I was vindicated! It wasn't just me!

It seems that all of us Northerners had forgotten how to ride in the hot stuff! We forgot how to drink enough water, and let our bodies acclimatize to the heat! Up here, summer comes very abruptly. You go from 55 degrees one day, to near 92 degrees the next, with very little transition. We were under-hydrated and trying to push too hard out of the gate!

Regardless, we maintained our pace, and filled our water bottles when we needed to. In all, we got in 56 miles at an average of 20mph. As painful as it was, it was wonderful to be back in the sun and heat! This Sunday it is a century with the local club! I'll make sure to start drinking on Friday night to get properly hydrated!

EJC <---getting rid of the white legs and getting the tan back!
Good Reminder--this is nothing to trifle with...AllisonHayes
Jun 21, 2002 5:52 AM
Some First Aid reminders for heat related conditions:

b Exposure to heat and high temperatures

The human body maintains a temperature between 36-37o C.
Your body regulates excess heat by sweating. Therefore you should drink plenty of water to maintain your fluid balance.
Heat related conditions are brought on by exposure to high temperatures and humidity.

b Heat Cramps:

Heat cramps are the result of an imbalance in the body fluids caused by vigorous activity, dehydration and high temperatures. The body loses more fluids than it is replacing. This fluid debit causes muscles to lose their vital electrolyte balance (complex salts), thus causing
muscular contraction (cramps).

Signs and Symptoms:

Pale, clammy skin.
Sweating (after some form of exertion).
Cramping pains (in the limbs and/or abdomen).
Spasms (affected limb or limbs).


Rest the victim in the shade.
Give sips of water to drink (after nausea has passed).
Don't massage affected limbs.
Discourage any further exercise.

b Heat Exhaustion:

Heat Exhaustion, also called Heat Prostration or Heat Collapse is caused during or after exertion accompanied by heat and high humidity. It affects all people but particularly the very young and elderly.

Signs and Symptoms:

Pale, clammy skin.
Profuse and prolonged sweating.
Cramps in the limbs and/or abdomen
Nausea and/or vomiting


Rest the victim is the shade.
Discourage any further exertion.
Cool down casualty by sponging. (use tepid water)
Give cool water to drink (cautiously, after nausea has passed).

b Heat Stroke:

Heat stroke is known as a Core Temperature Emergency. Heat stroke can be fatal if left untreated.

Signs and Symptoms:

Flushed, hot, dry skin.
The victim will have ceased sweating.
Rapid, strong pulse.
Aggressive or irrational behaviour
Staggering, Dizziness or Faintness
Visual disturbances
Collapse and seizures


Call an ambulance.
Move the victim into the shade.
Remove victim's clothing
Cool down the casualty. (use whatever is available)
Prepared to resuscitate if required.
Give nothing by mouth - rehydration is required by intravenous fluids.
Yep, heat related illnesses are common this time of year. -nmTig
Jun 21, 2002 6:17 AM
Looks dorky on road, but I like to use...rwbadley
Jun 21, 2002 7:29 AM
A hydration pack for extended high temperature rides. I once had heat/low water related cramping, it is not fun. Since using the hydro pack, I find I drink alot more often, and more ounces. This has really been a big help on our hot day/long rides.

We are at high altitude, and the sun can be brutal. To avoid sun fry and alligator skin, I have been using white long sleeve dress shirts. Pay attention to the material, I found a light wieve cotton/poly blend works really well. The slight baginess allows the shirt to ventilate, and I swear I ride cooler than in the ss jerseys. The collar keeps the neck from burning. If you get too hot, toss a little water over your back.

I race with onelonefrontranger
Jun 21, 2002 7:57 AM
and could honestly give a rat's hairy posterior WHAT people think. I put it between my base layer (mesh undershirt, you'd be surprised how cool this keeps you in really hot weather) and my jersey to keep my back cool and prevent number-pinning issues.

A dork, indeed but a well-hydrated dork. I live at high altitude too. Proper hydration is far more important than style.

I came up with the idea of a HydroBra at Platte Bridge during a long, hot women's race, as several of us had the unmistakable "hunchie" look of Camelbak under the jersey. My competitors all found this a hilarious suggestion. Talk about style! I'm booking my late-night TV advert slots now...
HydroBra... great idea ....PdxMark
Jun 21, 2002 8:58 AM
And when it's full, think of all the attention you'd get!! Stacked is better than hunchie any day... :)
I can see it now...AllisonHayes
Jun 21, 2002 9:19 AM
one of you oversexed roadies feigning they are out of water and asking for a sip.

this could also work at football games as well, what a riot...

"Hey, what are those guys doing to that woman in the stands? It looks like she must be ill. Are they giving her mouth to mouth resuscitation?" The camera zooms in; suddenly the camera crew switches to another shot. The announcer clears hit throat and says, "Ahem, well, ah, it looks like they have everything under control now, just a minor problem." Meanwhile back in the booth everyone is replaying the video and having a good chuckle. Hydrobra indeed! :)
That is too funny, just think of..rwbadley
Jun 21, 2002 1:39 PM
all the good stuff you could fill those babies with!

I'd like one side filled with pale ale, and the other with scotch. LOrdy I died and went to heaven, Whoa!
I race with oneishmael
Jun 21, 2002 1:41 PM
So you wear a mesh undershirt, a button down suit shirt and a jersey? And this is to keep you cool? Is this a high altitude thing? In pennsylvania to keep cool you wear as little as possible. I cant imagine how a mesh undershirt could help, and then a business shirt besides.
I guess that I'm a dork also..Softrider
Jun 21, 2002 9:53 AM
I always ride with a camelbak in the summer. It will keep water colder much longer than any bottle that I have tried.

A buddy and I were doing some mountain biking a couple of summers ago, and were only planning on being out for about 2 hours. We started about 10a.m. when the temp was about 85 degrees. To make a long story short, we ended up getting lost in the trails for over an hour and by the time we got back it was well over 100 degrees. Luckily, there was a golf course on the way back to the car, and we pirated some water from their coolers. Heat can be very dangerous.
Another dork heredsc
Jun 23, 2002 9:17 PM
...oh, and I usually ride with a visored helmet, too.
Who CARES what the style nazis think? It's SO much easier to stay hydrated with a Camelbak, and no fumbling with bottles covered with road grime, either!