Heat Exhaustion?

Espressocycle
Espressocycle Posts: 2,245 Member
in Fitness and Exercise
The last two times I've gone mountain biking I had to head back after only 40 minutes due to exhaustion. I was literally soaked in sweat to the point that the hem of my shirt was dripping. I just felt completely depleted and unable to go on.

The thing is, we're talking temps under 90 degrees. Yes, it's very humid, but I feel like I ought to be able to go farther. It's not dehydration - I drank plenty before and during. How can I build up better hot-weather endurance? It seems like whenever I sweat a great deal, even just out walking, I am just wrecked.

Replies

  • SoDamnHungry
    SoDamnHungry Posts: 6,998 Member
    Is it humid? That makes it way worse.

    Quite frankly, after 20 minutes of running I'm exhausted and soaked with sweat. Working out is hard (if you're doing it right). The longer you do it, the easier it'll get.
  • tomomatic
    tomomatic Posts: 1,794 Member
    Wow. Sounds like some pretty hardcore sessions. It's good that you're listening to your body.

    Are you wearing light colors? Something that wicks moisture from the skin? I've seen some folks wear a wet ascot/handkerchief around their neck during races on hot days.

    It sounds like you're already taking frequent water breaks. Are you wearing a hydration pack? Maybe you need more than just water in your body to keep it going. Gatorade?
  • Espressocycle
    Espressocycle Posts: 2,245 Member
    I wear a Camelbak and usually take a few electrolyte salt tabs an hour before. I am going to try some better clothing that might wick away more moisture and aid evaporation, but I really need more endurance.
  • eep223
    eep223 Posts: 624 Member
    Yeah, the only way to build up is to just keep getting out there and doing it. I run, and I've been going sssllllloooowwwwwww in the heat and humidity. The problem with humidity is that your sweat doesn't evaporate as quickly and you don't cool off as efficiently. I second moisture wicking fabric. Just take it slow and don't push your expectations too far. Do what you can and build slowly. Make sure you are drinking water all day every day. Good luck!
  • singlefemalelawyer
    singlefemalelawyer Posts: 382 Member
    I remember getting heat exhaustion when I was doing C25K about 2 years ago - putting on a hat helped with that to get the sun out of my eyes and cover my head, but there's just something about the extreme heat/humidity that my body can't handle when doing high intensity cardio outdoors (I have black hair and tend to overheat easily). I can manage sometimes, but often end up feeling nauseous and light headed. I suggest going for a ride later in the day (or early) and drinking lots of water, not only the day of but the day before! As already suggested, different clothes might help. Hope you figure it out!
  • adlace
    adlace Posts: 375 Member
    like everyone says, endurance will build. But you know you your body is in real distress if the sweating stops right? Exercise and be safe
  • HardcoreP0rk
    HardcoreP0rk Posts: 936 Member
    I wear a Camelbak and usually take a few electrolyte salt tabs an hour before. I am going to try some better clothing that might wick away more moisture and aid evaporation, but I really need more endurance.

    When you sweat heavily, you absolutely MUST wear the appropriate clothing. This is imperative.

    As for heat training, it really takes (in my experience) a minimum of 3 weeks of daily exposure to adjust. You also need to have adequate recovery times, including some time out of the heat (particularly while sleeping). Crank the AC during those rest periods.

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