Hydration is important. I always take two bottles and I know where the water fountains and bike stores are so I can refill them. Plums are good to take - they fit easily into the shirt and are easy to eat on the bike.
Yesterday, I just bought a new WHITE cycle shirt with a full length zipper in front. The difference compared to my usual blues shirts was instant and suprisingly more than I expected.
Sweating is not really a problem in Vancouver & area however. When it gets hotter it gets dry despite the proximity of the Pacific ocean. Right now it's 32°C and the humidity has dropped to 40% from 77% at dawn.
I agree with the part about not wanting extra sugar calories from sport drinks, but since I drop about two pounds an hour or more when it's in the nineties and I am prone to leg cramps, I do replace electrolytes. There are several products like Nuun, which contain electrolytes but no sugar.
I also have a few BUFFs that I can use as a helmet liner or soaked in water around my neck as a damp cooler. Great product.
I have also found that diet tonic water as an evening beverage does help with leg cramps if you get them after cycling in the heat. Something about the quinine, they say.
Fitness Minutes: (195,890) Posts: 22,251 7/11/07 9:57 A
Thanks everyone! It got up to 102 degrees here today, which is not a very common occurrence here. I did just fine, in fact it was kind of nice. There were hardly any other bikes on the paths. I drank plenty of water before, during and after the ride and I feel great!
The summers in Central Cali were usually in the high 90s to 100s and we rode through the summer. One thing I've found about hydration is get it before the ride. So make sure you've had alot to drink before you take off.
Your comment about "dumping over my head..." reminded me of riding a path in August heat and having kids assault us with squirt guns. They thought they were pulling a mean prank. We were tempted to turn around for a second assault.
Hi, I agree with the others. Even riding at 8mph would only expose you to the heat for an hour. At 16 mph you are exposed a 1/2 hour. So any problem you have is only water loss due to perspiration - and overheating. I avoid gatoraid and other "electrolite" drinks unless I am riding in heat for over two or three hours. even then my main drink is water. In the heat I use two bottles of water for every 1.5 or two hours and one of gatoraid diluted in water. Two are for drinking and one for dumping over my head and down my front and back soaking my jersey etc. The evaporation causes cooling.I am talking distances in the hills of 65 or more miles in heat above 90. I try to drink so that I need to urinate each hour and the urine is not very yellow. This has worked for me on rides up to 100+ miles in temps of 104+ degrees. (Someone doing 200 miles in the heat may manage electrolites differently.) I do not take salt tablets or other electrolites. I normally drink a bottle an hour in normal conditions and increase that to sometimes over two plus some gatoraide in extreme conditions. I look at riding in the heat as hydration first monitored by unconcentrated hourly urination, staying cool which means evidence of perspiration and not feeling uncomfortable or light headed, then I throw in some electrolite. Under two hours in the heat I only worry about drinking and staying cool. Hope that helps. Bob
Edited by: MYVISTA at: 7/10/2007 (18:22)
Do, or Do Not. There is no "TRY"! ....YODA
It is obvious that we cannot use the same thinking to solve a problem that we have been using to cause it.
I agree about Gatorade. Your commute is 8 miles. From experience riding in DC summers, my guess is that you need to worry about hydration rather than electrolyte replacement for that distance. However, although I would have real nutrition at the end.
Someone suggested Gatorade in addition to drinking water. I tend to stay away from those drinks because I'd rather get my calories, carbs, etc. from food instead of drinks. But if it would be best in this weather, I'll do it.
current weight: 260.0
Fitness Minutes: (12,378) Posts: 2,178 7/10/07 10:33 A
I make sure that I drink a lot of water when I ride and it's hot. You can take electrolyte pill type of things to help with dehydration. Eight miles isn't too bad.. dress light, drink often, and take it easy. I LOVE riding in the heat. We did 50 miles of winding, hilly roads on Saturday, temps were 100-104. Did just fine. Today, high temps again, and I plan on a climb this afternoon. 13 miles, 3,100 feet. Cooler at the top, but takes some effort in the heat to get up there!
Just take care, listen to your body.
Marnie RENO, NEVADA
A ship is safe in harbor, but that's not what ships are for.
I don't know what it is called, and I don't own one, but there is a thing that you can put around your neck that you soak in ice water first. Supposed to be great at keeping you cool. I saw one at a motorcycle shop, but maybe a bicycle shop would carry them also. Someone else can probably answer this better than me!
Carol from WI. ------------------------------ It is a hundred times more difficult to burn calories than to refrain from consuming them in the first place. -------- If you eat what you've always eaten, you will weigh what you've always weighed! --------- Fitness is made in the gym, weight loss is made in the kitchen.
I live in Oregon and the temperature is forecast to be at least 100 degrees, which us Oregonians don't see too often. I commute on my bike, 8 miles each way and I'm concerned about the return trip in the heat. Any suggestions other than obviously drinking a lot of water? Should I put the bike up in this kind of weather and drive? I'm not sure what to do.
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