Not all bicyclists do well during hot weather rides, particularly on routes where little shade exists to start with, or when the rider's body wants to shut down for no apparent reason other than being slightly hot or tired. These heat-related symptoms generally occur when the body can no longer cool itself down to healthy temperatures during athletic exercise. Here are three basic ways to avoid or treat potential heat-related symptoms while riding in hot sunny weather.
1. The fast way: jump into a creek or lake, carefully!
Recently, a professional personal trainer wrote in a sports magazine that overheated bicyclists need to cool off fairly fast by immersing themselves in cool water. If necessary, this treatment could mean jumping into a nearby creek or lake if one exists. Such a move works well simply because it cools down all of the body rapidly. But, what if this water source is infested with harmful wildlife, algae, or bacteria?
Several years ago, a group of teenagers in a southern state wanted to cool off quickly by swimming in the clear blue water of an abandoned strip mining pit. One boy, anxious to be the first one in, lept into the water in his underwear. When he surfaced, a dozen water moccasins were clinging to his body by their mouths. Apparently, he had landed in an underwater mass of them. Most of the snakes were young. Still, the boy did not make it to the hospital in time to be saved.
Be cautious when entering a creek, pond, or lake, especially if it could hold dangerous wildlife. Rather than jumping into the water, use a can, carton, or water bottle to draw it, and then pour it over yourself. Otherwise, wade into the shallows, and splash the water onto your head and torso with your hands.
2. Add safety precautions to a preplanned hot-weather ride.
- Gradually acclimate yourself to riding in hot weather ahead of time.
- Wear common but light-colored clothing that will also wick sweat away properly.
- Avoid the midday heat. Ride only during the morning or evening hours, or when the weather is cloudy and fairly cool.
- Avoid riding on surfaces that become super hot during sunny hot weather.
- Take the back-roads or trails having adequate shade and natural water spots on or near them. If possible, scout the intended route ahead of time. Look for adequate shade from underpasses, tunnels, trees, buildings, or trailheads. Also, check for water spots to cool off with if it comes to that, e.g., creeks, ponds, lagoons, fountains, marshes, drainage ditches, slews, lakes, and trailheads equipped with running water.
- Stay close to civilization. Plan your ride to go through small towns or near convenience stores where bottled and running water are available, and where one can cool off under air-conditioning.
- Ride with a safety-minded partner or group.
- Carry a cell phone to contact help from your family, friends, or emergency numbers.
- Take advantage of the sponsored rides. These rides have supplies-and-gear (SAG) rest stops every 10-20 miles. They provide shade, energy food, and cool drinking water. Volunteers also patrol these rides for health and safety reasons. They offer rides to bicyclists needing them. For a small registration fee, these rides are much safer than exposing oneself to the hot-weather elements precariously.
3. Carry these supplies.
Extra water. Carry extra bottles of water in a cooler bag attached to the handle bars or rear rack, or carry it in a large hydration-backpack. Portions of this supply can be poured over your head and torso when overheating appears to be taking place.
Fortified drinking liquids. For drinking water, use the gels or liquids fortified with electrolytes, salts, and nutrients to aid sweating and body temperature control.
Food. Carry and eat high-liquid fruits and vegetables in addition to the common high-energy snacks.
Chemical ice packs (available from health and medical supply outlets). Take along several of these cooling packs. If you begin to overheat, activate one or more of these packs by squeeze-crushing them, and then place them on top of your head under your helmet or elsewhere as needed. These packs will give about 30-minutes of touch-transfer cooling.
Light-weight plastic tarp or tent. If natural shade is unavailable when needed, setup your own air-ventilated shade with this cover. A 15-to-30-minute rest under this cover can increase one's heat endurance a lot. This setup works much better by pouring cool water over oneself at the same time.
Collapsible container. Carry a folding cup or container to draw water with.
By knowing these precautions and potential treatments ahead of time, especially by knowing the availability of nearby water sources, a bicyclist can ride safely under most hot-weather conditions.
For more information on these heat-related symptoms, see the following website.
1. International Bicycle Fund, Heat Related Illness Heat Related Illness and Bicycling http://www.ibike.org/education/heat-illness.htm
2. About.com - Sports Medicine, Exercising in Hot Weather Heat Illness - Heat Exhaustion http://sportsmedicine.about.com/cs/heatandcold/a/aa041404.htm
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