Cycling for Weight Loss 2012

If you are in an extreme heat area:

1) STOP: If you are feeling dizzy, disoriented, clammy, affected vision, throbbing headache, vomiting, or your skin is hot/dry. Be aware of heat exhaustion and stroke signs (http://www.cdc.gov/niosh/topics/heatstress/). Ride with a buddy in high heat areas and carry a cell phone. Advise someone of your route and an expected time of return. If you have not returned, have them come search for you!

2) Increase your water intake to 32 oz per hour of cycling in high heat area! You could drink half water and half Gatorade or half saline solution (1-3 packets of salt to a quart of water). High heat areas will cause you to lose salt! It needs to be put back in. Drink every 15 minutes whether you want to or not.

3) Cycle in the cooler parts of the day. You may have to cycle as late as 8:30 PM or as early as 5:30 AM in order to achieve this. Cycle at a slower pace to exert less. You will get exercise without inducing dangerous conditions.

This challenge is meant to be safe. If conditions in your area make cycling unsafe for the day, skip the day.

Great, great advice! Thanks!

I especially appreciate your recommendation to drink even if not thirsty...

I've purchased an insulated bottle; then I half fill it with ice, and fill the rest with water ... while riding, I constantly squirt myself on top of my head, on my neck, and shoulders ... If this uses up your bottle, then carry two bottles.

And, on hot days I go sleeveless and take a shady route ... it makes a big difference.

Thanks again!

I just did a walk in black flag conditions. I consumed over a quart of water in 40 minutes. ANY activity occurring in extreme heat conditions should mandate the extra fluid intake. Definitely carry two bottles (or a camelback) if you are going to use one for the cooling mist.

Clothing and route options do help but in Arizona, West Texas, and other areas of the Southwest, there isn't an abundance of shade. In these areas, the rider should alter the time of day for their ride.

If you want to calculate the flag conditions in your area, please see this page: http://en.wikipedia.org/wiki/Wet_Bulb_Globe_Temperature

Thanks! I live in Phoenix and get up at 4 am to ride. My husband rides at 11 PM. We are very careful to manage our hyrdation here. I've got a 3L Hydration pack similar to a camelback and I fill it with ice and water and drink about half of it on my 45 minute ride, but you never know...