Surviving the Heat

On Sunday I rode a 200k in blistering heat. That's dangerous, especially if, like me, you don't do heat well. Some people are perfectly happy exercising in extreme heat but I'm not one of them.

So what special precautions do you have to take?

Number 1. Sun block. At least SPF 30 but 50+ is better. Some people don't actually know what SPF means so I'll explain. An SPF of 50 means you can stay out in the sun 50 times longer than if you weren't wearing any sun block. That's assuming you apply it properly and it doesn't wash or rub off.

When you apply sun block be sure to pull your socks down, your shorts up, and open your jersey zipper so you'll be absolutely sure you don't expose unprotected skin if your socks droop or your shorts ride up. The back of the neck, the nose and ears burn easily. Also, if you don't exactly have luxurious hair, get a skull cap so you don't burn your scalp through your helmet slots. Be sure to reapply sun block every 3-4 hours especially if you're active. That may mean you have to carry it, so keeping a small tube with you is a good idea.

Number 2. Hydration. Drink as much as a large water bottle every hour when it gets really hot. That's double what you would normally drink. Try to keep your water cool so it's palatable. Know where the opportunities are to get water and use them. On Sunday's ride I rode to an Amtrak station (no luck) and then into a park (found a new source of water) while looking for water in Corona. If you don't stay well hydrated you will get a headache, then heat exhaustion, then a trip to the emergency room. If you're not peeing at least once every 2 hours or if it's very dark you are dehydrated.

Number 3. Electrolytes. Gatoraid is fine for normal riding but it doesn't have a good sugar/electrolyte ration when it gets hot. Too much sugar. You can get extra electrolytes from fancy supplements such as Endurolytes which work well but seem overpriced. You can also just nip into a fast food restaurant and order up some fries and a Coke (works great). Grapes, bananas, grape juice and apple juice are all great sources of potassium which is probably what you body needs the most. If the juice is too sweet, just water it down a bit. Signs of electrolyte imbalance are cramping and loss of coordination.

Number 4. Back off. You can avoid heat exhaustion by simply backing off the effort. If you need to, rest in shade for a few minutes to dump some of that extra heat. Don't be afraid to call someone to come and pick you up. I remember a 70 mile club ride many years ago when the tempurature got up to 115F on the way home. It took us over two hours to finish the last 10 miles but everyone got home eventually. People were sharing water, sunblock, and good advice.