Heat exhaustion worries

I lived in South Florida and often exercised in the heat.

I think you'll be okay if you stay hydrated and watch your electrolytes. I was a big salt freak when I lived in the heat. Like Gatorade is good in the heat. Too much plain water isn't that good.

You need to be properly hydrated, mainly. That means drinking all day, pretty much, to the point where your urine is pretty much clear. Don't rely on just drinking before you ride. Anywhere from 5 to 8 bottles of water is what you're looking at. A good diet will stave off hyponatremia (bad condition that messes with your body's electrical system when you don't have enough electrolytes) but having a protein bar, or sport drinks like Gatorade will help with that.

Calliope610 wrote: »

Ok, I finally got back on my bicycle on a consistent basis (2x/wk). I am now up to 10 mile rides at 12-14mph. That's the good news.

The bad news is that everyone (ok, my husband and co-workers) are worried about me riding the the heat of late afternoon in Texas. I'm riding in 95+ degree temperatures. I assure them that I am fully hydrated and I don't get too hot. Sure, I sweat, but I'm also creating my own breeze so I don't feel hot.

And I'm bright enough to know to take a rest should I start to feel light-headed, nauseous or faint. And of course, I have water with me and a cell phone should I really need assistance.

Am I being blissfully ignorant of the dangers of exercise in high temps or are they just being overly cautious?

95 degrees and working out in the triple digits is alright for those amongst us who are conditioned to manage the extreme climes - I agree.

Heat exposure whilst cycling in your case is way more tolerable (breeze permitting) than the extremes some encounter when working on select construction sites, as did a member on here. In his case, I'd recommended he get himself a neck/head cooling wrap or towel.

When I lived in the south, I ran at dawn. It was cooler, but also more humid. I'm not sure which was worse.

If you're properly hydrated (electrolytes, not just water) and properly acclimated to the heat, you should be fine. I've had heat syncope more than once, and it happened when I was a) not yet acclimated to the heat, b) standing still in the heat, and c) not well hydrated. All of those things are classic risk factors for it. If you don't feel well, especially if you're dizzy or nauseous, get to some shade and drink water/sports drink.

I’m an Aussie, and it definitely gets hot here, too. In summer, I try to avoid exercising in the middle of the day outside. Lots of water and sun protection is important as well.

I've done a lot of cycling in places like Libya and Saudi Arabia, with temps of 45-50 deg C.
I always calculate 1 litre/water / hr, using salt tabs or electrolytes replacements mixed in. Drink small amounts, constantly, rather than periodic big gulps. Start small and build up tolerances. Plan routes so you know you can stop to pick up more fluids and don't wait until you run out of water to refill any empties. We'd do 6hr rides with no ill effects, although we would drink about another 2-3 litres at the end, before there'd be any need for a toilet break!

You want to make sure you're acclimated which would mean cycling throughout the late spring as temperatures rise and your body adjusting. Obviously staying hydrated is also important.

But you do need to listen to your body because heat exhaustion sucks and I think it's easier to get it cycling than pretty much anything else because the breeze you're generating makes it feel less hot.

I've had it happen to me on the bike where I felt pretty much normal while riding...then I stopped at a red light and knew something was wrong within about 30 seconds. I was also well hydrated an acclimated. Just be careful with it.

95* is pretty much my limit these days so I typically ride in the cool of the morning during the summer or mid morning on the weekends.