Terry Pearson posted a few days ago about cycling induced heat stroke and with record heat across the country this week it’s a great time to remind people about the dangers of dehydration and exhaustion.
While mountain biking with some friends back in high school one of my buddies suffered from a bad case of heat exhaustion and ended up in the hospital. He had run out of water on a fairly short ride on an unusually warm February afternoon and we found him, delirious, on the trail, barely able to walk. It doesn’t have to be hot for you to get overheated but when temperatures hover around the 90s the risk increases dramatically.
I’m personally not very good at drinking fluids while I ride (some of my friends call me the camel) but I always bring two full bottles whenever I go out (and usually return with one and a half full bottles). I tell myself at least I have water for an emergency but survival experts don’t usually recommend rationing water. I’ve heard that people have been found in the desert, dead from dehydration, with water still in their canteens because they wanted to make their water last. Drink often in hot conditions, even if you don’t think you’re thirsty.
Another thing to consider when mountain biking in the heat is that you’ll stay cooler if you keep moving. When you get hot you may feel like stopping to take a break but if you’re able to coast a bit the wind in your face will keep you cooler than if you stop moving completely. I remember road biking a few times last summer and feeling comfortable while riding but each time I would stop at an intersection the sweat would instantly start pouring down my face. Take a cool down lap after your ride to let your body temperature slowly return to normal.
This summer Mudhunny and I were introduced to yet another tip to staying cool after a mountain bike ride: cold washcloths. Stick a few of these in your iced down drink cooler and when you get back to the car, wipe down your face and neck. One washcloth was enough for me to stop sweating almost instantly after a humid 90-degree ride. Maybe it’s psychological but the washcloth did the trick and I felt refreshed immediately.
Finally, this should be common sense but it’s worth mentioning: don’t ride in the middle of the day if you can avoid it. Early morning and late evening rides can help you beat the heat but in many areas the humidity at these times is still dangerous, so be prepared. If you do take a late evening ride, bring a light just in case you don’t make it back before dark.
Mountain biking is an extreme sport and combined with extreme heat it’s even more dangerous. Stay hydrated and cool this summer, there’s amazing fall riding just around the corner!
