 Diane
Stibbard (Dip in Physical Education/Level
II Coach)
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Beat The Heat
Now that summer is
well underway, some parts of the country
are hitting record high temperatures,
with humidity levels running between
60 and 100 percent. Hot weather  is
a challenge for cyclists but don't worry,
your body adapts to these conditions
quickly.
How? Within ten to twelve days you'll
start sweating earlier, and you'll sweat
more. Sweating is your body's way of
cooling through evaporation. As you
acclimatize to the heat, you're less
likely to experience heat-related injuries
like muscle cramps and heat stroke when
you're cycling.
The high humidity
that often accompanies hot weather brings
additional challenges to summer cycling.
On very humid days the air is saturated
with water. So your sweat doesn't evaporate
the way it usually does. That means
your body doesn't cool down as much
as it needs to. This puts you at high
risk for dehydration and possibly ending
up with heat related injuries.
The solution? Replace lost fluids at
regular intervals during exercise.
Cycling In
Hot, Humid Weather
7 Cool Tips:
- Start your ride well-hydrated.
Drink 16 ounces of water before bedtime.
In the early morning top up again
with 16-24 ounces. Then during your
ride drink another 4-8 ounces of fluid
every 15-20 minutes. (a regular-size
sport bottle contains 12-16 ounces)
- If you're riding for longer than
ninety minutes, or riding sixty minutes
at high intensity, the best choice
is a sports drink. Sports drinks replace
sodium and chloride, important electrolytes
lost through sweat.
- After your ride, drink 16-24 ounces
of water in the first hour. Then,
after that, sip water regularly to
top up your fluid levels. If you want
be certain you've replaced the fluid
lost during your ride, weigh yourself
before and after the ride. See how
much weight you lost. For every pound
of weight lost, drink 24 ounces of
water.
- If possible, ride in the early
morning to avoid higher temperatures.
However, even with lower morning temperatures
you still have to be cautious. Humidity
levels are higher in the morning and
winds tend to be lighter. This means
your sweat won't evaporate as quickly
as it will later in the day when the
wind picks up and the humidity levels
drop. So be vigilant and make sure
you drink enough water.
- Before heading out for your ride,
check humidity levels on the weather
channel. If they are higher than fifty
percent and the humidex reading is
5-10 degrees higher than the actual
temperature, take an extra water bottle
in your jersey.
- Wear light-coloured cycling shorts
and wear a good sweat-wicking jersey
or T-shirt to keep your body cooler
and dryer.
- If you feel dizzy or light-headed
take a break in the shade. Apply water
to your wrists and head to cool your
body down.
Heat injuries occur when your exercise
heat load exceeds your body's ability
to regulate your body temperature. Heat
injuries can be serious and should be
treated immediately.
Diane Stibbard
(Dip in Physical Education/Level II Coach)
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