Cycling in HOT WEATHER

When cycling on hot days, it's good to think about how heat affects your body. The information below was extracted from the Cleveland Clinic.

Usually, sweat cools your skin and acts like an air conditioner for your entire body. When you’re cycling on a hot day, your body works hard to regulate its core temperature. Heat exhaustion happens when your body temperature rises too high and your body can’t cool itself down. If action is not taken, it can progress to a much more serious situation (heat stroke).

You lose fluids and electrolytes through sweat. If your body loses too much fluid and sodium (salt) and you don’t replace them, you become dehydrated. Dehydration can lead to heat exhaustion. When your body overheats and can’t cool itself down, it will let you know!

What are the symptoms of heat exhaustion?

Symptoms may develop slowly or suddenly. Before they appear, you may develop a red rash (heat rash) or heat cramps. These painful muscle cramps can affect any muscle, but they usually happen in the arms or legs. Heat exhaustion symptoms include:

• Dizziness, light-headedness, blurred vision, and headache
• Fever
• Fatigue, weakness, or fainting
• Nausea and vomiting
• Rapid, shallow breaths
• Severe or excessive sweating and cold, clammy (damp) skin
• Swollen ankles or swelling in the feet and hands
• Weak, fast heartbeat and low blood pressure when you stand up

What do I do if I think I have heat exhaustion?

If you (or someone you are riding with) has signs of heat exhaustion, it’s important to take action right away. You should:

• Cool down: Find a shady spot. You can wet a cloth with cold water and place it on your forehead or the back of your neck (or pour water over your head and your jersey).
• Drink: Take small sips of water or a sports drink with electrolytes. Drink water, but don’t drink too much too quickly. Consider carrying electrolyte tablets or powders.

Can I prevent heat exhaustion? The answer is yes. To prevent heat exhaustion, you should:

• Avoid overheating: When riding on a hot day, take frequent breaks in the shade or another cool spot. Adjust your pace. Hot humid days are not the times to ride faster than you normally would. There is no need to “keep up with others.”
• Drink fluids: Stay hydrated by taking sips of water or a sports drink every 30 minutes or so. Don’t wait until you’re thirsty to drink. You can lower your chance of heat exhaustion by making sure your body has the fluid it needs.
• Know your risk: If you are 65 or older, take diuretics, heart or blood pressure or chemotherapy medications, carry extra weight or have diabetes or heart disease, or had heat illness before, you’re more likely to develop heat exhaustion.