10 Tips On Hot Weather Riding
It happened to me and it can happen to you. Headache, nausea, confusion, disorientation - and I was on a solo trip in a foreign country, thousands of miles from home.
Exposure to direct sun, heat and the wind all increase the rate at which we loose water naturally through perspiration and breathing.
The onset of heat exhaustion can be insidious. A few easy proactive steps can help us stay well hydrated when riding in hot weather.
- Wear light coloured clothing – including your helmet.
- Layer your clothing so you can adjust as the temperature changes. Breathable layers are better than nothing at all – even under your riding gear.
- Drink plenty of fluids – pure water is best. Start drinking well ahead of your ride – the effects of dehydration are cumulative.
- Liquids with caffeine in them won't work because they act as a diuretic and push water out of your system. If you must have a cup of caffeine, make sure you drink 8 ounces of water for every cup of coffee or soda that you drink.
- As a rule of thumb, in a day, drink 1/2 ounce of water for every 1 pound that you weigh.
- It's better to sip your water every 15 minutes or so, rather than drink more at longer intervals.
- Install a cup-holder or use a hands-free Camelback. I keep mine in my tank bag rather than on my back and it works just fine.
- Lightweight clothing prevents the sun and wind from drying and damaging your skin.-
- Stop frequently to rest, stretch, move around, drink water and cool down.
- Plan your day around the weather. Start riding earlier and avoid riding during peak heat times.
Signs of dehydration are less frequent urination (urine passed will be less in volume and darker in colour), fatigue, headache, dizziness and cramps. If you are not drinking water and it is hot and you are not sweating, be careful, this could be a sign that you are nearing heat stroke.