How can I prevent heat stroke or heat exaustion?

Question

I have decided to ride my mountain bike to work. To try and save some fuel. My work is like maybe 2 1/2 miles no more than 4 miles away from my house. But I live in Las Cruces, NM and it get's into the 100's in the temperature

(depending on the weather)

I will be riding around 2pm to get to work by 3pm so it'll be pretty hot

so how can I prevent heat stroke/exaustion?

i will take extra extra water but need more ways to be safe from the heat.

thanks

Answer 1

Drink one quart of water each night right before you go to bed.  Choke it down if you have to.  Drink one quart of water before you ride.  Keep a water bottle or a camel back on you or your bike while you ride.  Eat 3 healthy meals a day.  

Constantly monitor your urine.  If it turns yellow, you are dehydrated.  If that happens drink water.

Also, stay cool.  Wet your shirt before you ride, cover your skin, wear clothing that wicks away sweat to help you cool down, and take frequent breaks as needed.

Answer 2

The usual rule of thumb is 1 bottle of liquid (24oz) per hour.  You need water, but you also need to keep your water:salt ratio in line.  Having too little sodium in the blood leads to a condition called hyponatremia -- which is fatal.  

The other posters said you need to eat salty food/drinks - this is partially true.  You need to ensure you take in adequate sodium versus the amount of water so that your sodium level in the blood doesn't fall.  the simplest thing to do would be to drink a sports drink rather than water (note that this will bring with it extra calories-- so be cautious).

Answer 3

Stay hydrated and find a cooler rest-stop halfway through your ride to cool off and rest, if needed.

You should be ok with the water you're taking and the short distance.

Answer 4

drink and carry lots of water better than that drink 2  glasses before you go to work and 2 glasses after you get to work you will be fine and one more thing if you can wear bright clothes to reflect to sun THAT WOULD HELP TO AND WEAR SHORTS AND SHORTS SLEVES SHIRTS  DO NOT POUR WATER ON YOUR HEAD IF YOU GET HOT SOME PEOPLE HAVE BEEN KNOW TO PASS OUT AND DIE DUE TO THIS

Answer 5

make sure you eat heathy meals. :)

Answer 6

2 simple words: stay hydrated.

you should use energy drinks which replace the salt you're also sweating out. gaterade, powerade, etc, all have electrolytes to maintain hydration. maintain a healthy diet, and don't over exert yourself. you've got a short ride, but don't over do it. it's possible to go on long up tempo rides in 100 degree heat, as long as you stay hydrated, and keep your body feuled. 2 1/2 - 4 miles shouldn't be a big deal..

Answer 7

ya bring water drink alot and wear light and white clothes also wear a sun hat

Answer 8

A short ride like 4 miles shouldn't require any energy bars or other food, but a couple of water bottles with plain water or gatorade should be enough to get you there.  Put the bottles in the freezer for about an hour before you leave so they are nice and cool. Refill the bottles at work to have something to drink on your trip home.

You could also soak a baseball cap or "doo-rag" in ice water and put that under your helmet to keep your head cool.

The main thing is to stay hydrated.

Answer 9

A 3-4 mile ride, even in 100+ degree heat isn't a big deal.  You should only be out in the heat for about 15 minutes.

That said, wear a helmet with good cooling vents (keeps you head cooler than nothing). Drink water if you feel the need ... personally I wouldn't bother, I'd just drink before starting the ride and after I arrive.  Strange as it may sound, given a choice, if there is a wind, ride into or across it, rather than with it.  The hardest part of that type of weather is getting started.

I once rode a 110 mile tour with 1500 others in temperatures that got up to just over 100 degrees in the afternoon. That ride provided a hydration challenge!

Answer 10

Carrying Fuel food Quality Energy Bars and Salty carbs are the key. A good example is Payday Candy bars. Also salt packets, 1 or 2 to the water you drink along the way. Eat good healthful meals before and after. Good Luck. Get Sleep.