Heat injuries and food

[Melalvai]

I went for a 40 mile ride today. It's pretty warm. I ate a solid breakfast (my usual 2 eggs + toast on a bed of lettuce). I brought a banana and 2 bottles of water.

When the 2 bottles were empty I stopped at a house and asked for water. He had a filter spigot. I ate the banana.

We stopped at the top of a hill. I had 1/2 a bottle left. I drank some of it and poured the rest over myself. I knocked on the door of the house and asked for a refill. She gave me ice. I was very hungry.

Only a few miles to go. I was weak and faint with hunger. I wasn't very thirsty. I drank a little and poured more water on myself. That helped.

The other 2 riders turned off. Only 2 miles left. I felt so weak. Suddenly I went from weak and hungry to "OMG I'm going to throw up". I pulled over and leaned my bike up against a tree. I sat down. I waited for the nausea to pass. And the dizziness.

I waited. And I waited. I was next to the parking lot of an urgent care clinic... I wondered if I should call my husband to pick me up. That seemed silly, only one mile away.

Then a friend pulled up. He'd recognized my bike and stopped to say hi. Of course he gave me a ride home.

Sadly, my favorite part of the ride, eating non stop for hours, is ruined. Couple hour later now, at home, lying down in the cool, the nausea is gone and the dizziness mostly gone. But I'm only able to nibble.

Lesson: Water is not enough to prevent heat injury! Next time I'll pack more food.

[indysteel]

I'd add an electrolyte replacement to the list as well. When it's hot, one of my bottles is Cytomax. I carry some extra dry mix with me as well.

[Crankin]

Get some Nuun tablets. They come in a tube, fit in a small bike bag or jersey pocket, only have 5 calories, and are strictly electrolyte replacement. I hardly ever drink my calories on the bike, and prefer to eat real food or a Luna Bar while riding. If it's a long ride, I have one bottle of Nuun, one of plain water. Very rarely do I use Accelerade anymore.
Heat is a killer. You can get in trouble very quickly. I pre-hydrate if it is very hot.

[indysteel]

I don't really like drinking my calories either, but when it's really hot and humid, I find it challenging to eat enough. Plus, the more I drink, the less hungry I even feel. Of course, everyone is different though. It really takes some experimentation. I totally agree with prehydration. I make sure to start a hot ride well hydrated.

[ny biker]

Do you usually ride 40 miles with no food except a banana? I'd be on my knees crying from a bonk if I tried that, regardless of the weather or what I'd had for breakfast.

I usually cannot tolerate solid food while I ride. I alternate bottles of Gatorade with bottles of water, and eat 200-300 calories worth of sports gels and chews per hour.

Usually if I'm low on calories during a ride I'll start to feel shaky (and very cranky). But in general, when I'm not riding or exercising, I'll feel nauseated if I'm having a blood sugar crash due to lack of food, such as if I wait too long after waking up to have breakfast.

[Crankin]

I also keep Shot Blocks in my bag, knowing that they give me a huge sugar rush very quickly. I don't like chewing them and don't use them regularly, but I have, on occasions, used them always at the same spots near the end of very hilly 40-60 mile rides.