Severe Heat and Fatigue
#51
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You could always go the other way; put on some lights and ride after sunset. It'll still be hot, but without the giant heat lamp beating down on you, and it'll cool off over time. Still carry some Nuun tablets, and use them. They're tasty; they also fizz, so keep the nipple on your water bottle open until it's done.
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#52
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I use Nuun Sport at home, Nuun Endurance in bike bottles.
Else I get a sticky BB.
Barry
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I do not handle the heat well anymore. I usually off the bike by 9:00 am to avoid the heat and the intense sun. Yesterday, I rode an easy 18 miles and did some painting on the house trim. Right around 10 am, even though I was in the shade, I was just too hot and packed it in for the day. I sat down in the ac and promptly fell asleep. I felt good in the afternoon. My body and my will are usually pretty well in sync these days. Neither take a beating very well, so avoidance is key.
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Table salt, potato chips etc are just sodium chloride. Nuun has sodium, but even more potassium. Both are ultimately needed because they play complementary roles.
Eating a bag of chips can help, because sodium is the first one you miss. But I wouldn't ride all day sweating buckets of water in the heat with only junk food sodium and no replacement potassium.
The Potassium Deficiency Myth
Sports drink promoters have convinced many athletes that they need special drinks to replace potassium during exercise. A recent study of female soccer players confirms that this is a myth (International Journal of Sports Medicine, June 2009). When body levels of potassium are low, the kidneys and sweat glands conserve potassium so effectively that potassium deficiency rarely occurs.
Sports drink promoters have convinced many athletes that they need special drinks to replace potassium during exercise. A recent study of female soccer players confirms that this is a myth (International Journal of Sports Medicine, June 2009). When body levels of potassium are low, the kidneys and sweat glands conserve potassium so effectively that potassium deficiency rarely occurs.
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But is it really necessary to take in potassium during exercise? Dr. Gabe Mirkin says no:
During his his long and unhappy days in white pants, Dr. MoAlpha also saw what could happen to people whose potassium got low enough to matter from severe diarrhea, kidney failure, or big time diuretics, and he seems to remember it had to do with a lot of running and yelling, chest compressions, paddles, shocks, and the morgue. All this said, Dr. MoAlpha drinks the same crap as everyone else.
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I like Liquid IV. It seems to work better than plain water. I also watch my heart rate, slow down if it begins to stay high. If water is available I'll pour a bottle on my head. I need all the help I can get in the heat, I've had some unpleasant experiences in the past.
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My wife and I missed our morning ride when it was below 90F, so we decided to put our winter commuting lights back on our bikes and do a night ride when it cooled down a little. It was a lot of fun, and we got home just in time to shower and get to bed at our normal time, 10:30. I've never hit 28 mph going downhill in the dark before. My wife was in front of me and she was pulling away
Last edited by Doug64; 07-08-21 at 04:51 PM.
#59
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Hot Rides
I personally have to work my way into the hot months. We know about hydration, but many do not begin the process three days ahead. I try to increase my fluids by 50% over those two days. . On the morning of the Hot Ride I drink 32 oz. of a 50/50 mix of Orange juice and V8. This contains the correct mix of Sodium and Potassium salts to keep me in the zone for about 6 hours or 8-10 bottles of pure water. Any ride beyond that would require Nunn tablets. It is not just the water you lose thru sweat but the Salts. I also eat Macadamia nuts and natural organic energy bars with at least two kinds of sugars. I have completed some insanely hot Centuries and while I’m still thrashed at the end, I am fine the next morning if not famished. Good luck, with correct hydration and nutrition, you can do any ride, and enjoy it.
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If our construction crews are any indication, you'll be fine with mountain dew and monster
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A study of people playing two 90 minute matches in cool temperatures that concludes a supplement is unlikely to increase their performance has to be read in that context.
That's the kind of activity where all you need is water.
When you're out there all day, taking in and sweating out literally gallons of water, and feeling the need to replace sodium that's already overwhelmingly present in diet, I'd be hesitant in what I ruled out off-hand.
Especially if it's hot enough that all you're consuming is liquid with whatever you put in it.
That's the kind of activity where all you need is water.
When you're out there all day, taking in and sweating out literally gallons of water, and feeling the need to replace sodium that's already overwhelmingly present in diet, I'd be hesitant in what I ruled out off-hand.
Especially if it's hot enough that all you're consuming is liquid with whatever you put in it.
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I like Liquid IV. It seems to work better than plain water. I also watch my heart rate, slow down if it begins to stay high. If water is available I'll pour a bottle on my head. I need all the help I can get in the heat, I've had some unpleasant experiences in the past.
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It looks like Liquid I.V. is the WHO's ORS (Oral Rehydration Solution) formula, with flavoring and some other junk mixed in.
I'm making my own, flavored with lemon and ginger.
I'm making my own, flavored with lemon and ginger.
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On another note, the bag of potato chips I just read has more potassium than sodium.
That's a piece of information I'll probably use some time when I'm refilling at a convenience store.
That's a piece of information I'll probably use some time when I'm refilling at a convenience store.
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Yeah you have to really watch your water and salts when its super hot on a long ride. I had one day when I had delivery after delivery and got mild heat exhaustion, was not fun at all. Fuel isn't the problem, its getting your fluids and salts. Sodium and potassium are by far the most important electrolytes (or atleast the ones you sweat out), you can buy "nosalt" which is just KCl and mix a teaspoon or two of that and 1 or 2 tsp of table salt in your water instead of buying those weird gel packs.
Last edited by LarrySellerz; 07-08-21 at 07:25 PM.
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Don't try this again without replacing sodium. Seriously. You can't hold onto intravascular fluid volume without it and it could explain much of what you experienced. Drink enough water without Na+ on a hot ride and you'll find yourself in brain swelling and seizures, potentially fatal-type trouble.
Sugar is also needed to facilitate Na+ and K+ uptake from the gut and K+ uptake into cells. Use any electrolyte replacement drink.
Sugar is also needed to facilitate Na+ and K+ uptake from the gut and K+ uptake into cells. Use any electrolyte replacement drink.
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#70
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Yeah you have to really watch your water and salts when its super hot on a long ride. I had one day when I had delivery after delivery and got mild heat exhaustion, was not fun at all. Fuel isn't the problem, its getting your fluids and salts. Sodium and potassium are by far the most important electrolytes (or atleast the ones you sweat out), you can buy "nosalt" which is just KCl and mix a teaspoon or two of that and 1 or 2 tsp of table salt in your water instead of buying those weird gel packs.
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But needed for what?
Yes, sports drinks have twice the sugar, half the sodium and maybe a fifth the potassium of what Oral Rehydration Salts have to target uptake.
As an everyday beverage for a sedentary population, bad news, which is probably why they have the sugar free version so many places now.
But if one is going to contemplate honey stinger waffles and the occasional gel, sugar as fuel has a distinct meaning from sugar as an absorption facilitator.
Yes, sports drinks have twice the sugar, half the sodium and maybe a fifth the potassium of what Oral Rehydration Salts have to target uptake.
As an everyday beverage for a sedentary population, bad news, which is probably why they have the sugar free version so many places now.
But if one is going to contemplate honey stinger waffles and the occasional gel, sugar as fuel has a distinct meaning from sugar as an absorption facilitator.
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Thats what I've used in the past for 2L of water, yeah probably too salty for a smaller bottle good call. But if youre sweating your ass off thats not an unreasonable amount. 2 tsp of each per 2 L, its what I drank when fasting back when I was healthier
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