HELP!!!! The heat is killing me!

I'm a 46 (almost 47 year old) and have been riding a road bike for about 7 years. I ride 3-4 times a week, and get in anywhere from 100-150 miles. I ride year round, weather permitting. I live in Oklahoma where the heat has been pretty ugly lately...100+ (with the heat index even higher). I'm 5'7" and weigh about 125 pounds with blondish/brown hair and blue eyes...trying to give all the background info I can just in case someone may find it useful...

My problem is that I have a VERY difficult time tolerating the heat. We normally average 16-18 mph on rides, but when the mercury soars, I have to slow down to a snails pace, or I get too hot. Needless to say, I'm very frustrated. When I'm riding, I sweat more than most guys.:( I try to make sure I'm well hydrated (with Accelerade ready-to-drink and/or Powerbar Endurance), and recently bought electrolyte pills to take to see if that would help. So far, nothing is giving me much relief. I am even using the *Floyd Landis approach* and am carrying a water bottle in my jersey to douse myself periodically. I've never had a great tolerance for the heat, but it seems to be getting worse rather than better as I get older.

We rode 32 miles last night, and I think almost everyone that was riding passed me:( Since most of us are a bit competitive;) , it's hard to sit back and watch everyone around ride on...

I'd appreciate any suggestions/help out there that anyone can give. Thanks!!!

I feel your pain. Since menopause I can't deal with heat at all, I get nauseous and sweat like a longshoreman. :(

My doc suggested I had a potassium supplement to helps with the legs cramps I also get when I sweat that much, I don't know what would work for you but maybe your doc could suggest something?

Good luck with it and let me know if you find a "cure". ;)

Make sure you and the people you ride with are clear on the signs of various sorts of heat stress and that you all know the first aid needed. You can go straight from "fine" to "heat stroke" without passing through any of the milder forms of heat stress.

Bandanna under your helmet. Get it and your hair wet *before* you ride. A neck cooler can also help.

Most people do not need a lot of electrolyte replacement, and shifting to more plain water may help. It takes energy for your body to get rid of excess electrolytes, so too much is not good. It's a lot more common to overdo needlessly on electrolyte replacement than it is to end up truly short. Talk to a doctor about this one. People's bodies are different. I really *do* need to overdo a bit on electrolytes (or I start refusing them because they taste bad) and I do better with alternating plain water and an electrolyte drink. Even for me tho, the classic "pee clear" advice is pretty much true.

Wearing loose layers can feel cooler than skintight clothing. Sometimes more skin coverage can feel cooler than being as bare as possible. Lighter colors can feel better than darker ones. Experiment a bit to see what works best for you.

Your hands and feet are your body's best radiators. Shoes, socks and gloves that breathe well and allow access to the big veins are a Good Thing. You can use frozen water bottles at the big veins to get some serious cooling going.

Ice in the sports bra is great. Keeping that core temp down as much as possible is key. Can you try riding in the early morning or evening when it is cooler?

I experience the same issue, even after I'm fully heat acclimated.

Extreme heat will take even the most fit athletes down a huge notch just because the body has to work so much harder to disperse heat.

I've just resigned myself to the fact that I MUST take it easier in 90+ heat indexes than I would if it were cooler; I have to force myself to ride easier, take more breaks, and pay *much* more attention to my consumption of water, electrolytes, and potassium levels to avoid the effects of heat illness. Even then my best efforts aren’t always enough on some of my longer rides.

If you can find a way to keep your core temp down you’ll feel much better, but that is difficult to do on the bike. Ziplock bags that you can refill with ice in your bra and shorts, cool water on the head and neck, step into an air conditioned rest stop like a gas station, etc, in order to recover a bit are a few suggestions that have worked for me. The trick is not to do these things when you are already feeling the onset of heat illness, be proactive and try to anticipate it.