Dealing with the heat

[Kimmyt]

So yesterday was the first day I've ridden that could really be considered 'hot'. This spring has been so gorgeous so far, most days barely making it past 72 and with a brisk wind. Yesterday after work we did our rolling hills ride (rolling hills my ***...) with one bigger hill and the heat really got to me.

I thought I was well hydrated going in, having drank a good bit of water throughout the day, and halfway through the ride had very little left in my water bottle (I only have one holder, because my bike is a compact frame and will only fit one... though now I'm thinking of getting one of those behind the saddle bottle holders). However, there was an issue shutting down the major highway in the area so there was a lot of traffic congestion on our normally quiet back roads we take, and that resulted in breathing in a lot of nasty hot car fumes.

The temp started around 96 with full sun and fairly humid (I don't know percentages) and when I came back in from the ride was 88. That's almost 20 full degrees hotter than I was used to riding in, and I guess I wasn't prepared.

At the top of the big hill I nearly passed out, and throughout the climb I felt like I was going to vomit, and, uh, other things at the same time. I focused on keeping breathing and trying to get oxygen into my system, but the climb was a hard one for me on a normal day, and with the heat I just couldn't handle it. To top it off, I got a flat at the top of the hill, which at least allowed me to get off and get some rest. But by that point I was so overheated I almost passed out and had to sit down while two guys did my tire for me (I felt so weak and useless... angry at myself...frustrated).

Anyway, another rider suggested I drink electrolytes before a hot ride to get as much energy/hydration as possible. I bought a bottle of Gatorade to drink before today's ride so we'll see if that makes it better (only going up to 86 today though).

Any other tips from you ladies on how to deal with the heat out there?

[fatbottomedgurl]

I'm not an expert at all but just from experience you might want to cut the Gatorade in half with water and ice before you ride today. Straight Gatorade makes me feel like puking.

[KSH]

I live in Texas, and during the summer I ride in 90-100F weather.

It really is something you have to get use to. The more you do it, the better it gets. Last week, I nearly died trying to ride on a really hot day... but over the weekend I was fine. I just had to get adjusted.

It is really important that you DRINK LOTS OF WATER/SPORTS DRINK! One bottle will NOT cut it in that kind of heat. If I do a challenging 30 mile ride, I can drink through 1.5 liters in my Camelbac and 24oz in my water bottle.

I also find it good to have COOL water. Hot water is just... YUCK. How do I keep my water cool? I have a Polar water bottle. If you put ice in there, or freeze it overnight, you will have cool water for about 1-2 hours. If you have a Camelbac and put ice/water in there... it will stay cool for a good 2-3 hours.

Finally, LISTEN TO YOUR BODY. Learn what heat stroke/exhaustion is. And when you feel it happening, stop riding and take care of yourself.

Best of luck! Trust me, it gets better the more you do it!

[mimitabby]

I live in Texas, and during the summer I ride in 90-100F weather.

It really is something you have to get use to. The more you do it, the better it gets. Last week, I nearly died trying to ride on a really hot day... but over the weekend I was fine. I just had to get adjusted.

It is really important that you DRINK LOTS OF WATER/SPORTS DRINK! One bottle will NOT cut it in that kind of heat. If I do a challenging 30 mile ride, I can drink through 1.5 liters in my Camelbac and 24oz in my water bottle.
If you have a Camelbac and put ice/water in there... it will stay cool for a good 2-3 hours.

Finally, LISTEN TO YOUR BODY. Learn what heat stroke/exhaustion is. And when you feel it happening, stop riding and take care of yourself.

Best of luck! Trust me, it gets better the more you do it!

I live in Seattle, we rarely have heat. when we have it, I am a mess. So even without personal knowledge of dealing with heat, i implore you to
please follow this gal's directions because heat can kill. I have been through several CPR and first aide classes, this stuff is no joke.
Mimi

[GLC1968]

I live in Texas, and during the summer I ride in 90-100F weather.

It really is something you have to get use to. The more you do it, the better it gets. Last week, I nearly died trying to ride on a really hot day... but over the weekend I was fine. I just had to get adjusted.

It is really important that you DRINK LOTS OF WATER/SPORTS DRINK! One bottle will NOT cut it in that kind of heat. If I do a challenging 30 mile ride, I can drink through 1.5 liters in my Camelbac and 24oz in my water bottle.

I also find it good to have COOL water. Hot water is just... YUCK. How do I keep my water cool? I have a Polar water bottle. If you put ice in there, or freeze it overnight, you will have cool water for about 1-2 hours. If you have a Camelbac and put ice/water in there... it will stay cool for a good 2-3 hours.

Finally, LISTEN TO YOUR BODY. Learn what heat stroke/exhaustion is. And when you feel it happening, stop riding and take care of yourself.

Best of luck! Trust me, it gets better the more you do it!

Ditto 100%, except that I live in NC. I also ride in 90 - 105 heat pretty much all summer and you do get used to it but you need to start small. Last year, I was in good shape when I got my bike. My first ride was 105 when we left the parking lot. We did a measly 17 miles and I thought I was going to die...literally. I've never been so scared. I was shivering in 105 degree heat...it was that bad.
What I did wrong:
I tried to survive on one bottle of water (even though it was cold in my polar bottle!).
I was riding too hard...trying to keep up with the boys.
I'd never ridden in heat before.
I'd eaten horribly that day (poptarts for lunch! :eek: )

What I learned:
Electrolytes are your friend...gatorade, powerade, sportbeans...all work if taken regularly but you must find what works for you.
Water is essential. Drink it...regularly..even before you are thirsty. In that kind of heat, the thirst alarm is too late.
Nutrition is important...eat well before your ride. Protein, carbs, nutrients...not crap!
Know your limits....if it's going to be hotter than usual, take it easier. Work up to your rides in the heat.

Be prepared, be smart and good luck! :)

[Kimmyt]

Thank you for your concerns and suggestions.

I am First Aid trained (have been for years) and as such am aware of the signs/symptoms of heat exhaustion and stroke. Perhaps I was as GLC said, trying too hard to keep up to the rest of the group. Sometimes when I ride with them I try so hard to keep up that I push myself too much. With the heat, I should definitely listen to my own body more. I sometimes forget that I've only been riding a few months, whereas most of them have been riding for years.

I will be doing some shopping for extra water bottle holders that may fit behind my saddle... anyone have any recommendations and reviews? Also, those polar bottles seem like a good idea. Will they fit in a regular sized bottle cage? They look larger than a normal water bottle. There really is nothing worse than drinking warm (or HOT) water... unless it's drinking hot gatorade!

K.

[DeniseGoldberg]

Ditto what everyone has already said about quantity and type of liquid!

I highly recommend adding a CamelBak (or similar, different brand...). On hot days I use the water bottles for Gatorade and my CamelBak for water.

--- Denise

[maillotpois]

Great tips. I am doing a double century this weekend in a place with a predicted high of 95. I will see how it goes....

[bikerchick68]

Kimmyt.. I ride regularly with a friend who has a very small compact frame... she actually got a seat bag that is triangular and fits between the top tube and the downtube... in that triangle it makes... then she got one of the bottle holders that holds 2 bottles off the rear of the saddle... so when she rides she has 3 bottles with her. (Hey PurePink! Where are you? Respond to this and tell her what brand you use...)


It gets hot here too, and I really suffer with it... I've lived here for years and no amount of getting used to it has helped me... on the really hot days I do freeze at least 1/2 my bottle (lay in freezer on it's side and then top with ice water when you're ready to go) and I drink a MINIMUM of 1 bottle per hour on ANY ride... that is what works for me... I use Cytomax as well which helps... the electrolytes really help replace the salt I loose from sweating so bad when it's 100 degrees out...

and lastly, I just ride easier when it's that hot out. I don't go as fast or as hard... and I choose routes that aren't as intensive... I still ride, but I KNOW the heat is tough for me, so I just take it easier... I also try to ride really early or really late in the day... never midday...

I have also been known to douse myself with a water bottle if I find a spot where I can refill with cold water... and sometimes that means BUYING water at the 7-11... :D oh... there is nothing so great as a waterbottle overhead on a hot day! :D

[Fredwina]

another trick I'v e found is if you have a Camelbak, is to put in the Fridge(not the freezer) overnight. The actual "pack" is made from Foam, and it will keep the water cool for about 2-4 hour in my experience.

[Bike Goddess]

I don't have to ride in the heat a lot as we have great summer weather here in the SF Bay Area. However, on days when it is warm I take 2 large water bottles (one has diluted Cytomax in it & one is water), electrolyte tablets, sports beans, EXTRA cyctomax in a plastic bag, electrolyte liquid, AND table salt. (the salt works quickly in an emergency for cramping)

I have a small fanny pack I wear which has zippered pockets etc where I can stash stuff. Amazing what I'll get in my pack without making it too heavy. (OF course I always have some Lunabars on hand).

The extra cytomax will give you electrolytes as well as some energy food. I use up my first bottle of drink and then use the 2nd "water" bottle to fill the first and add more cytomax. This way I've always got a drink available. When I get to water, I top both bottles off.

Yes, as the others have said, don't try to be a speed demon! Let those guys go! Just make sure they wait for you to catch up!!!!!

Drink, drink, drink and then drink some more! If you start cramping its because you haven't had enough liquid (and) electrolytes.

Drink some water before you start as well and even the night before. This will help you start well hydrated.

[GLC1968]

Kimmyt.. I ride regularly with a friend who has a very small compact frame... she actually got a seat bag that is triangular and fits between the top tube and the downtube... in that triangle it makes... then she got one of the bottle holders that holds 2 bottles off the rear of the saddle... so when she rides she has 3 bottles with her. (Hey PurePink! Where are you? Respond to this and tell her what brand you use...)

Bikerchick - thanks for this info...very helpful! My new frame won't have room for 2 cages either...and I was wondering how I was going to make it work. Thanks!

Kimmyt - I do use a camelbak on REALLY hot days (it's the fanny-pak type...so my back isn't covered by it) and it helps. It's a lot easier to drink consistently when the water is basically already at your mouth! ;)

[DrBee]

Living in the MS Delta - it's in the 90 - 105 range from May through Sept. I do my best to ride early in the morning. You do eventually acclimate to the heat, but I try not to go outside for long periods when it's 105 and I definitely do not ride when it's that hot. Between the heat and the humidity here, I wouldn't last very long. Most organized rides around here (well - Memphis and Jackson - 2 hrs away) are scheduled for very early AM to avoid heat.

Drink lots just like everyone else has said. Stop at rest stops to refill your bottles when you get the chance. If you use a drink powder - you could carry pre-measured baggies of it with you and then buy a bottles of water at a gas station or convenience store and make it as you go.

[CorsairMac]

SouthWest Desert here: I carry a 100 oz camelback. I know some ppl don't like it having a pack on their back but I have 2 water bottle cages and a camelback on Any ride I"m doing in the heat..........I figure it's better to have TOO much water than to not have enough. I keep electrolyte drinks in my water bottles and carry extra packets in case I finish up the bottles and find a place I can refill. I keep plain water in my camelbak - which lives in the frig when I'm not riding. I'll also add salt to my electrolyte bottles since I use a sugar-free, sodium-free replacement drink. The hottest I've ridden in so far was 109 degrees....and I didn't have any problems. (course I also LOVE the heat!)

[DrBee]

I've never used a camelbak - does it make your back sweat more?

109??? It's a dry heat.... ;)

I can't do 105 because even right now (low 90's) the sun is so hot I feel like it's melting my skin off.

[Fredwina]

I don't notice it, but I know some do complain.

[bcipam]

I've never used a camelbak - does it make your back sweat more?

109??? It's a dry heat.... ;)

I can't do 105 because even right now (low 90's) the sun is so hot I feel like it's melting my skin off.

OK when its hot sweat is good, it keeps you cool!

I just can't see riding in hot weather without using a Camelbak. First of all the System which is easier to reach than a water bottle ensures you will be drinking on a regular basis. Come on, admit it, it's just not that easy to grab a bottle out of the cage... it is so much easier to suck on a Camelbak nozzle. And drinking is not enough. It's best really not to exercise in the heat (great time to try an indoor spin class) but if you must like our Texas and Southwest gals know, be prepared. Wear cool clothing, make sure you eat properly before and during. I learned that water will stay in your system and body better if there is food in your stomach. Otherwise it just sweats out and no matter how much you bring in if it's going out, it can't help you!

Make sure you are properly hydrated before the ride as well. Stay off the caffeine products including coffee or tea. For a morning drink try hot chocolate or herbal tea instead. Shorten your ride, ride easy or better yet ride early or late but not during the day. Personally love those late afternoon rides when a breeze comes up (at least in my neck fo the woods). And if you start to get lightheaded, it's time to stop and rest, get shade and cool off. Not worth risking a hospital stay due to heat exhaustion or stroke.

[caligurl]

you have to get used to the heat! i'm horrible in the cold... but i love the heat! yesterday when i left for my ride it was 108 degrees! i loved it! gorgeous day! i always take 2 bottles though.... i use polar bottles (insulated) and fill them with ice cubes.. then water.... i also use a camel back when going on longer rides.... and if needed.... i can put bottles in my handlebar bag (2 propel bottles fit nicely!) yesterday in addition to the 2 water bottles... i took a propel bottle and filled it with lemonade.... (cuz i felt like lemonade!)

i don't normally have gatorade unless i'm doing a long ride (as in centuries)... water is enough for me... but i know each person is different....

you must have a teeny tiny frame! mine is a 48 and i have 2 side entry cages... i did need to switch to side entry in order to use 2.... and my polar bottles are also the tall ones!

since you can only put one cage... i highly recommend a camel back! they are very comfy! i was surprised! oh... and a tip i got from another rider... when you get done drinking... blow the water back into so that the water doesn't sit in the "straw" thingy and get hot (he saw me taking the first sip each time and spitting it out... and informed me of the really neat trick of blowing it back in... so now i just blow bubbles and ALL my water is cold!

OH... and for the camel back... again... i fill the bladder with ice cubes.. then with refrigerated water... even here in the desert... it stays cold a LONG time!

and one more tip... when i take the camelback and water bottles... i drink the water bottles first cuz they get warmer faster... then when they are gone... switch to the CB!

[KSH]

I've never used a camelbak - does it make your back sweat more?

109??? It's a dry heat.... ;)

I can't do 105 because even right now (low 90's) the sun is so hot I feel like it's melting my skin off.

Anything above 90...I am sweating so much, I can't tell the difference.

And, the Camelbac... when is has ice in it... is more likely to keep you cooled off, just a bit.

[pgsmart]

Does anyone know if the Camelbaks made for women that have a curved harness are anymore comfortable than the regular camelbaks? Also, my LBS carries Hydropak rather than Camelbak. Does anyone know if one is any better than the other?

[caligurl]

i have a rogue (camelback) and it's VERY comfortable!

[makbike]

As others have suggested, drink lots of water before the ride, during the ride and after the ride. I try to get in 1 - 1.5 liters of water before a hot weather ride (the hot/humid stuff is just around the corner here in Kentucky). I carry two water bottles filled with Gatorade and stick another one in my back pocket. I carry a couple of Clif bars to munch on as well. I also find it helpful to take a brief breaks in a shady spots along the way. Ride your ride, drink and be merry. Good luck.

[Brandi]

I've never used a camelbak - does it make your back sweat more?

109??? It's a dry heat.... ;)

I can't do 105 because even right now (low 90's) the sun is so hot I feel like it's melting my skin off.
First i agree with the camel back. I always ride with mine no matter how long the ride. The newer one's now have this new back on them that allows air to flow through it. your back might get sweaty but there is still air flowing. I like the camel back cause I am not very good about reaching down to get my bottle while riding. I tend to crash or fall. I don't have to stop with the camel back either I can just keep going. I do keep a sports drink though in my bottle on my holder for the longer rides so I have both. And put ice in my Camel back too. I have a huge reservoir. Bigger then normal so i can put a lot of ice. Good luck and take it easy!

[Brandi]

Does anyone know if the Camelbaks made for women that have a curved harness are anymore comfortable than the regular camelbaks? Also, my LBS carries Hydropak rather than Camelbak. Does anyone know if one is any better than the other?
I have the mule it is curved but I don't think it is for either a man or a women. I had the reg basic one before this. This one is awsome! Ithas this back on it that alllows air flow over your back. Love it!!!!

[Crankin]

There are Camelbaks for women. I have one, the Siren, that I have used extensively. It just has a bladder, no backpack. I am generally not good with bottles, so i use it on anything longer than 20 miles or so. When it's very hot, I put Accelerade in my 2 bottles and water in the Camelbak. I bring extra packets of Accelerade in zip locks. In desperation, on my tour in Europe last year, I put Accelerade in my Camelbak. It was 98 in the shade on our last 2 days in Austria. I used my water bottles to douse myself over the head. You're really not supposed to do this (put stuff other than water in the Camelbak), but i bought the Camelbak cleaning system and the long skinny brush cleans the tube well. Then you use a special cleaner to get all of the "bugs" out. I also have a woman specific Camelbak that has a backpack. I've used it hiking or x country skiing for water and gear, but I also adapted it for commuting. I take the bladder out and am able to stash papers, etc in there, since I can't put panniers on my bike. It's ergonomically correct and doesn't feel too heavy, even with my wallet, keys, etc, and extra cycling gear.
I don't mind the extra sweatiness. I'm usually already sweaty! I drink much more than most people and given my spastic ability to use water bottles, I would be dead on the 40-60 mile rides I've done without the Camelbak. I don't really like riding in the heat, but my longest ride was done on a 97 degree day (70 miles). If it's very hot and humid, the air quality here in New England tends to be bad. I will only go out very early in the AM on those days, or go to spin class, so it doesn't cause any asthma problems. This doesn't happen too much, though. I can't imagine riding in AZ. I used to go out at 5 AM and walk when I lived in Tempe and it never was below 100 from June to September.

[Brandi]

You can use denture cleaner to clean your camel back. The pwoder or tabs. Just fill your bladder with warm water throw a few tabs in leave over night rinse out.

[Triskeliongirl]

You could also try a product called a neverreach. It clips onto your seatpost with a straw that runs across to your bars, and holds a lot of water. I tried this when the weight of a camel back was bugging me. BUT, I decided I didn't like the cleaning involved with either the never reach or camelback, so now I use good old fashioned bottles. I freeze one the night before, and in the south texas heat it melts in no time.

[ladyjai]

Calling in from the asphalt desert - Phoenix metro. i concur with all these ladies about water and liquid. I actually run electrolytes in my camelbak - the stuff from alacer. It's 100% minerals, so it doesnt' lead towards nasties in the drinking supply. My water bottles have drinks with energy suppliments as well as electrolytes. I always have extra packets to refill at whatever gas station is most convienent. Of course, if I'm planning on a ride less than 20 miles, I won't bring both water bottles and camelbak.

As you acclimate in the beginning of summer, take it easy on yourself. allow your speeds to drop as you body aclimates to the heat. I'd say the worst I've probably ridden in was 115-117 range. I don't remember exactly what it was. Honestly, once I acclimate to 105, all the upper temps don't bother me as much. It's the sun that kills me. Watch your UV indexes. I think those might be a bigger indicator of when my speed has to drop. UV of 10 is nasty nasty. I love it when we get humidity, as it brings clouds with it, which block the sun. Without the sun, any temperature is bearable.(biking, that is!) 110 - or even 100! - inside an enclosed building with no airflow sounds insane!

Take it easy when you get back inside. drink more water then.

Oh, I don't know about you gals, but I could literally ride 30-50 miles in any direction and not find desert. It'll get worse with time as my company designs master plan communities that go waay out into the boonies. Thus there is a gas station commonly found at every few miles - unless you have really bad luck/planning skills. They all let you use their soda machines to get free ice and free cold water. it's great to refill everything and keeps it cold. (since I'm typically looking at 60-100miles on any given saturday, this is a necessity)

[Aggie_Ama]

I have a Camelbak Siren and it is pretty comfortable. I stopped wearing it over a year ago, but this summer I will probably wear it again. Last summer I did short rides and two water bottles were enough. This summer I am enjoying cycling more than running and I think I will need the Camelbak. I just don't enjoy the extra weight, heat and loss of my rear pockets. My one experience with heat-induced sickness will remind me to get over this!

The cool this is our local cycling club marks stores on all their maps. I don't think you can ride more than 20-30 miles without encountering one. It might take some planning, but there is always a stop for more fluid.

[archibella]

I have one of the women specific camelbak's (the dream I think) and prefer it. I think I made up my mind to go w.s. when I saw a woman wearing a non-women specific one, and the strap that's supposed to fit across the top of your chest hit her just below the bust, forcing boobage up and over the strap. It looked VERY uncomfortable. The w.s. one's are designed to avoid that. Whatever you get, simply try one on first! I have to say I stopped using the camelbak halfway through last summer though. I found that on 95% of my rides I had places to stop for free water refills, so I went with the polar bottles. You will end up with a sweaty back at 90 or 100+ deg. and with the camelbak on I simply noticed it more; they're designed to wick away moisture but you don't get the cooling sensation made by the wind as you whip along :) .

For heat... I agree with all of the above. I pack bottles with as many ice cubes as possible, then fill the rest of the way with gatorade. A friend told me that it takes longer that you think to fully hydrate, and that if you're doing a long ride (like a century), start consuming xtra water a day or even two before. You do have to just get used to the temps... we've got a good amount of humidity and hi temps in san antonio, and there have been days where our team rides have been canceled simply because it's so hot (not that some of us didn't go out for an easy loop anyway, lol). It's funny during "winter" most of the time it didn't get below 35 yet I always wished for summer. Now that summer is here, I wish it were cooler again! lol.