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Thank you John.
From what I understand pre-hydration is very important. Ask our military troops about that. There's an example of being 'Geared up'.
I can tell you personally that pre-hydration makes a difference. My loving wife makes me water mixed with organic Chia seeds. Haha, yeah, I'm a big homeopathic medicine 'crash test dummy'. I drink it before I ride.
I have 2 piece leather so can dress with a mesh jacket on those super hot days. I've been riding all summer east of here and can tell you I haven't come back without having to wring out my under garments. Since I make it a habit now of drinking well before my rides, I don't feel so beat coming off them. It seems to make a real difference.
Here's a little info that's more based on running tips but when you consider how we're geared up ambient temps on asphalt, even though we're not running, we're sweating.
RRCA HOT WEATHER RUNNING TIPS
Running in the heat of summer can be dangerous if proper precautions and preparations are not followed. The
Road Runners Club of America recommends the following hot weather running tips.
1. Avoid dehydration!!! You can lose between 6 and 12 oz. of fluid for every 20 minutes of running.
Therefore it is important to pre-hydrate (10-15 oz. of fluid 10 to 15 minutes prior to running) and drink
fluids every 20-30 minutes along your running route. To determine if you are hydrating properly, weigh
yourself before and after running. You should have drunk one pint of fluid for every pound you're
missing. Indications that you are running while dehydrated are a persistent elevated pulse after
finishing your run and dark yellow urine. Keep in mind that thirst is not an adequate indicator of
dehydration.
Visit Gatorade Endurance’s site at Gatorade® Performance Series - Endurance. You will find great tools for developing a
hydration strategy and coupons for Gatorade Endurance.
To stay hydrated on your run, consider using one of the many products designed by FuelBelt, Inc, “The
Official Hydration Delivery System of the RRCA”.
2. Avoid running outside if the heat is above 98.6 degrees, body temperature, and the humidity is above
70-80%. While running, the body temperature is regulated by the process sweat evaporating off of the
skin. If the humidity in the air is so high that it prevents the process of evaporation of sweat from the
skin, you can quickly overheat and literally cook your insides from an elevated body temperature.
3. When running, if you become dizzy, nauseated, have the chills, or cease to sweat…. STOP RUNNING,
find shade, and drink water or a fluid replacement drink such as Gatorade. If you do not feel better, get
help. Heatstroke occurs when the body fails to regulate its own temperature, and the body temperature
continues to rise. Symptoms of heatstroke include mental changes (such as confusion, delirium, or
unconsciousness) and skin that is red, hot, and dry, even under the armpits. Heatstroke is a lifethreatening
medical emergency, requiring emergency medical treatment. For more information and
symptoms of heatstroke visit 7 Tips to Prevent Dehydration in Children.
4. Run in the shade whenever possible avoid direct sunlight and blacktop. When you are going to be
exposed to the intense summer rays of the sun, apply at least 15 spf sunscreen and wear protective
eyewear that filters out UVA and UVB rays. Consider wearing a visor that will shade your eyes and skin
but will allow heat to transfer off the top of your head.
5. If you have heart or respiratory problems or you are on any medications, consult your doctor about
running in the heat. In some cases it may be in your best interests to run indoors. If you have a history
of heatstroke/illness, run with extreme caution.
6. Children should run in the morning or late afternoon hours, but should avoid the peak heat of the day to
prevent heat related illnesses. It is especially important to keep children hydrated while running and
playing outdoors in the heat.
7. DO wear light colored breathable clothing. DO NOT wear long sleeves or long pants or sweat suits.
Purposefully running in sweat suits hot days to lose water weight is dangerous!
8. Plan your route so you can refill water bottles or find drinking fountains. City parks, local merchants,
and restaurants are all good points to incorporate on your route during hot weather running. Be sure to
tell someone where you are running how long you think you will gone, and carry identification.
Stay hydrated, cool, and safe this summer!
I've heard that desert dwellers in other countries are surprised at what our troops are capable of because of pre-hydration techniques.
Looking forward to seeing you all out there.
Cliff
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