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  1. #101
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    I once ran out of water in 108* breezeless heat and had to ditch my bike (it sat for a week), hiking down a steep, dry waterfall through poison oak and nettle four miles back to the highway where I collapsed.

    Once I stopped sweating, my thought process broke down to the point of confusion, but I knew I had to keep from panicking. At one point, I was pondering where to stash my body for recovery. Out in the open, where it would easily be seen from the air, or stash it under a rock so the critters wouldn't drag it to where it couldn't be located. At the time, I'd been riding for over 20 years; mostly solo, and absolutly no one knew remotely where I was.

    I started the ride cocky, confident and sure of my skills.
    Ripping trails and tipping ales

  2. #102
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    Quote Originally Posted by Vader View Post
    I once ran out of water in 108* breezeless heat and had to ditch my bike (it sat for a week), hiking down a steep, dry waterfall through poison oak and nettle four miles back to the highway where I collapsed.

    Once I stopped sweating, my thought process broke down to the point of confusion, but I knew I had to keep from panicking. At one point, I was pondering where to stash my body for recovery. Out in the open, where it would easily be seen from the air, or stash it under a rock so the critters wouldn't drag it to where it couldn't be located. At the time, I'd been riding for over 20 years; mostly solo, and absolutly no one knew remotely where I was.

    I started the ride cocky, confident and sure of my skills.
    ¬-- WOW ! just reading this makes me feel sick... what a nasty bit you went through. just curious if you live in the desert southwest ?

  3. #103
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    Quote Originally Posted by zazzafrazz View Post
    ¬-- WOW ! just reading this makes me feel sick... what a nasty bit you went through. just curious if you live in the desert southwest ?
    I live in the Mojave Desert, and heat really doesn't effect me. I ride Sedona around the 4th of July to avoid the crowds for example, and ride all day.

    This happened in the Southern Sierra near Kernville. For those familiar with the area, I rode from Goldledge Campground to Sherman Pass, to Rincon Trail, and bailed down Packsaddle Canyon. All because I couldn't find someone to do Cannell with and it's advised not to do that trail alone.

    A week after this, my girlfriend and I drove up to retrieve the bike. We parked the car at 5:30 AM and hiked up the dry waterfall/canyon. I had triangulated the location of my bike before ditching it, or so I had thought. It took an hour to locate the bike and I almost abandoned the search before I saw a silver flash from the polished rear triangle. In my confusion the week before I realized I had done around five triangulations. On the way back down, I pointed out a recess in the cliffside to my girlfriend and told her that's one of the spots where I thought of stashing my body. She replied that she was thinking of doing that exact same thing right about then. She was pi$$ed, and not because of the morning hike. When we got back to the car around 9:00AM it was already 100*.
    Ripping trails and tipping ales

  4. #104
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    ^^^ ha ha ! that's funny "... girlfriend stashing your body..." Geez 100+ at 9am . ick.
    North Sierra gets hot too but prolly not like down Kern way.

  5. #105
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    You need too watch out for heart exhaustion now that you have it your body is usefully more prone to our. Thank God, your ok .

  6. #106
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    Quote Originally Posted by j.rioux View Post
    You need too watch out for heart exhaustion now that you have it your body is usefully more prone to our. Thank God, your ok .
    yep that was about to turn deadly. my t tolerance is waaay down ever since my heat e

    exhaustion episode. i am super high maintenance when it comes to temps over 70/75.

  7. #107
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    I thank the Lord have never had it. However, I know a few people who have. It takes upwards of 6months take year to heal up.

  8. #108
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    awesome post

  9. #109
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    Just wanted to say thanks for the warning signs. Yesterday it was 85 and a nice breeze when I started my ride. I filled up my Hydrapack (fits 3 liters?) since I knew it was hot and filled my water bottle with Gatorade. I stopped off at the gas station, picked up another gatorade, Twinkies and a beef jerky stick.

    I was surprised at how fast you can run out of energy while just doing a simple trail at 10 mph. That was the scary part. The heat really takes it toll physically and emotionally. The Twinkies were actually a wonderful addition when I realized it wasn't just water I needed. I made it back to the car, but I know I was starting to deal with heat exhaustion 3/4 of the way home. If I hadn't turned around when I did, I would have been a lot worse off.

    I don't think anyone plans to not take the heat seriously, you just don't think it will happen to you. Or you don't realize how fast it can set in.

    I sat in the air conditioned car talking to my brother, finished off the other gatorade and came home.

  10. #110
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    Great post! Thanks for the info!

  11. #111
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    i had heat stroke as a kid and have never been able to tolerate the heat since. having had it makes one more susceptible in the future as well.

    i aint shy about drinking water, nor about taking breaks. my buddies can go do another lap for all i care, im gonna chill until i feel right again. had a couple bouts of heat exhaustion when i was a framing carpenter, back in my 20s, and it took days to recover. i never want to experience that again.

  12. #112
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    Had heat stroke one time, was on an island called Pelee island in Ontario. didn't bring enough water and ran out half way through the ride, got back and couldn't keep anything down. Had to go to the hospital. ALWAYS bring enough water now, with the water bottles and the 1.5L water backpack I have. Great thread, good to educate people.

  13. #113
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    diddnt kno that

  14. #114
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    I totally agree- I had all those symptoms on my first ride Monday!!!!

  15. #115
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    Heat stroke

    Thanks for the reminder,I'm starting to ride this year after 10 yrs off,I am 51 yrs old and a little nervous! I still like to compete

  16. #116
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    Great Topic. After reading this I'm thinking of carrying some powdered Gatorade in my pack to add to a water bottle in case it's needed. I try to drink at least 20oz per/hr while riding on a mild day and probably double that when it's over 100° outside. I recently discovered that Coconut Water, Raisins, Peanuts, and Dried Apricots are all good sources of Potassium to prevent heat cramps and muscle cramps while on a long ride. A little more practical to bring along than bananas or milk.

  17. #117
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    Great post....Riding in texas for the next few months is gonna be rough, thank god for shade

  18. #118
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    just drink a lot of water

  19. #119
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    I was out Saturday morning on one of my long solo rides up in the Tortolitas near my home here, and about 10 am as I was climbing up the Wild Mustang trail about 3 hours into my ride, I came upon a group of hikers on their way down. There was an older couple who looked like they had the hiking gear, and 3 younger people with them. The temp was around 90 degrees, not too hot for Tucson. I chatted with them for a few minutes, and they asked me the quickest way back to the TH down by the Ritz resort, as they were a little out of their way. I told them the quickest way back, and as I spend a lot of time up there, I am sure my directions were as exhaustive as possible. It was not difficult to find the way back, there are plenty of signs, and it should only have taken them about 90 mins to get back to the TH. They were chatty and cheerful, no sign of any distress.
    I left them and continued up the trail, and about 20 mins later when I got to the top of the climb, I thought that the younger people with them did not look very well prepared for that hike. They were not carrying much with them. I toyed with the idea of going back down to give them some of my water, but then thought that the older couple with them did have packs and bottles, so I carried on back home.
    Next morning I saw this:

    Woman dies while hiking Tortolita Mountains : Welcome to StarNet - Tucson, Arizona

    These were the people I had met. My gut did a few backflips, and I couldn't help but wonder if I could have been more helpful, if my directions had contributed to their tragedy, or if the small amount of water I might have been able to give them would have helped in any way. I have no way of knowing this, and as a friend pointed out, I may have helped avert a worse tragedy... All I can do is know that we all need to be very mindful of this killer condition, know how to recognise the signs, and be super-vigilant with yourself, your immediate companions, and anyone else you come across who you have any concern for. I always carry at least 200 oz of water on any longer, 3 hours or more, ride, and always have it in more than one container in case of rupture. I carry my own trail mix made with dates, raisins, mixed nuts etc and some powdered electrolyte for emergency. I am also going to start carrying some of those cool packs that can be started in an emergency too.
    Just yesterday I saw that a German tourist had died in the Tucson Mountain Park the very next day on a hike. 2 in 2 days, and it is not even that hot here yet.

    Be careful out there!!!
    It's all Here. Now.

  20. #120
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    Force down a liter an hour with electrolytes.

    Bring a heart rate monitor. Dehydration will manifest itself as an unusually high heart rate during a ride. I will get the elevated heart rate about an hour before cramps and before reduced cognitive ability, so this is a good early sign. When I say elevated, I mean it will be pushing 20 bpm more than normal for a given exertion level. When I see this happen, it's followed by cramps, then physical exhaustion and diminished mental sharpness.

    Plan all rides around water sources. I carry up to 5L of water and if I will be out longer, I will make sure my route takes me past water sources (camp grounds, gas stations, back to the car, water tanks, friend's houses etc.). The best sources are spigots where you can run your head under the water.

    Just don't ride in heat over 100°, it's just not worth it. Period.

    Last Saturday we road over the mountains in Tucson. We had a slow member in the group and the grueling ride (20 miles and 5300' of slow climbing jeep trails) was over his limit. We only planned for 4 hours, but waiting for him to catch up cost us too much water. There were stream crossings with running water to cool us off, but it still took twice as long as expected and it was about 100° out when we finished. Very dangerous, especially since heat stroke can kill you the next day out of nowhere. Know your abilities and limitations.

    Trust that the members of your group won't get you into trouble.
    John

  21. #121
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    thx. great points.

  22. #122
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    Quote Originally Posted by GotoDengo View Post
    Good points. Scary part is a lot of the "sudden onset" symptoms might be hard to recognize when riding.

    Rapid pulse -- if you're riding pretty hard it's arleady up
    You stop sweating -- I'm such a sweathog and my shirt and bandana would already be soaked enough that I'm not sure I would notice.
    Disorientation -- I tend to get disoriented whenever I'm on an unmarked trail anyway
    Difficult breathing -- I guess there's a difference in heavy breathing vs. difficult breathing
    High body temperature -- Probably hard to tell if you're riding hard on a hot day as well.

    I usually don't ride whenever it's over 95, and my typical rides are pretty short (<2hrs) and mostly in the shade. I'm jealous of you AZ riders who mostly enjoy dry heat... that helps a lot as well. 85 or 95, it's tough to sweat in the muggy SE summers.
    Humidity is better then dry heat

  23. #123
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    Quote Originally Posted by bikonator View Post
    Humidity is better then dry heat



    High humidity inhibits the bodies ability to cool itself through evaporation of sweat. So dry heat is truly better, at least in terms of staying cool.

  24. #124
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    Quote Originally Posted by rockerc View Post
    I was out Saturday morning on one of my long solo rides up in the Tortolitas ..... Just yesterday I saw that a German tourist had died in the Tucson Mountain Park the very next day on a hike. 2 in 2 days, and it is not even that hot here yet.
    Be careful out there!!!
    Unless the hikers explicitly told you "hey, we are in trouble over here" how were you supposed to know one of them was in real bad shape.???...What sucks about that story in the Tortolitas is that the Aunt and Uncle (who were locals) should have made sure everyone in their group was prepared for the conditions....

    People just need to give the desert the respect it deserves.....I've backpacked for days at a time in the Grand Canyon in 110 degree heat and came back alive........folks need to have respect for the harsh desert environment and prepare adequately for the conditions,

  25. #125
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    I've come close twice while living in the southeast. The dry climate is much better your sweat actually works here rather than just pool up and not evaporate.
    Signs for me were getting dizzy, really weak, then seeing stars, then vomiting. Both happened while doing yard work. The second time I almost didn't make it into the house, feels like my blood pressure drops out. Climbed in the shower clothes and all and opened it up on cold, might not be the best idea, so I've been told but worked twice for me. I was drinking plenty of water both times but in some climates it's not enough. I find soaking my shirt with a cold bottle of water does more good than anything else in certain situations.

  26. #126
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    Heatstroke recon!

    Such an important post - managed to get minor sunstroke yday!

  27. #127
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    Is Gatorade better than water for avoiding heat stroke?

  28. #128
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    Quote Originally Posted by pfs8b View Post
    Is Gatorade better than water for avoiding heat stroke?




    Nothing beats plain ole water imo.

  29. #129
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    Don’t get the silver bullet, be intelligent, drink water and hydrate.

  30. #130
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    Quote Originally Posted by pfs8b View Post
    Is Gatorade better than water for avoiding heat stroke?
    No. Nothing but gatorade will hurt you. I always do 1 gatorade type drink or electrolyte pill to about 4-5 bottles of water of the same size. Electrolytes are nothing more than salt and potassium. Too much is just as bad as not enough. You can probably do a Google and get all the scientific stuff on the proper ratios. But 1:4 was the basic ratio they told us when I was a roustabout offshore.

    We got a lot of education on it out there usually had several medical flights for it every summer. The other thing to remember besides staying hydrated is to keep your body temperature down. You can hydrate well and still have heat exhaustion/stroke. Know the signs and cool off quick if you notice them.


    Sent from my Droid using Tapatalk 2

  31. #131
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    Quote Originally Posted by Jayem View Post
    Yep, it's the dead of summer here in AZ. As in the story above, planning to come to Phoenix, Moab or Sedona or any other similar destination to ride on a vacation at this time of year is questionable. The lack of shade and abundance of rock reflects a lot of radiation back at you, and it ends up feeling a lot hotter than it is (even if it's already over 100°!). A camelback or a few waterbottles is usually NOT going to cut it, especially when help is not near. You can ride in the morning time, but you have to be ultra-careful to not be caught out there with the rising temps and diminishing water supply. Most people are NOT ready for what this heat and environment actually means and requires. Many of us go to higher ground and ride at times and distances we know will be bearable, not to maximize our riding experience or do new things necessarily. If you are planning to go to one of these places to ride in the dead of summer, look into the local boards and do a lot of research first.
    Please pay attention to this post, y'all. If you are not used to it, there is nothing that can prepare you for this brutal heat with humidity so low it might as well be (and probably is) sucking moisture from your body.

    I took a first aid class, and the instructor pointed out that if you give water to someone who is in the heat exhaustion stage, they can drink and process it. If they are in the heat stroke phase, they will vomit it right back up.

    Hammer Nutrition has some good information here on how to start thinking about hydration and electrolytes. It isn't as simple as drinking a lot of water. Of course, they think their electrolyte product is best, but if you don't agree, buy something else. Just be informed on how electrolytes and re-hydrating works.

    There is a lot of debate on dietary salt and electrolyte balance; the debate rates on.

  32. #132
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    Just had heat stroke last weekend, Was out for a ride, just a quick one.. But that is all it took, came home laid down, When I woke up I ran right to the bathroom and well, You all can guess, I ended up blacking out and smashing my head off the floor.

  33. #133
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    Quote Originally Posted by shawnt2012 View Post
    Just had heat stroke last weekend, Was out for a ride, just a quick one.. But that is all it took, came home laid down, When I woke up I ran right to the bathroom and well, You all can guess, I ended up blacking out and smashing my head off the floor.



    Here's to a full and speedy recovery. What was your take away from this experience?

  34. #134
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    At my recent Tour de Cure event, Chris Carmichael was an invited guest and he spoke a little on hydration. His belief was that water alone was not enough. Many of the energy products contain sodium, so that helps, but he suggested getting sports drinks that contain sodium citrate and a small amount of carbohydrates other than sucrose. He wasn't fond of gatorade because of the sucrose, but he didn't bash them or anything like that.

    Now, I'm a long term gatorade user, but he suggested several brands that he considered good drinks. I wanted to take a few powered drink mixes within me on the 7 hour ride to have in case the aid stations ran out of drink mixes. The only one I could buy late at night was Gu Energy Brew (it's nice that Sports Authority stores are open late). I had two bottles on the ride (refilled often, by the way). One with gatorade, one with Gu energy brew. I can honestly say that the Gu was drinkable whereas it was hard to drink a bottle of gatorade. The sweetness of gatorade was too much in the heat. The Gu drink, on the other hand, seemed to go down so much better and in the end I found I would drink a bottle of the Gu much faster by more frequent drinking (which is a good thing, by the way).

    Chris also gave a simple tip to see if you are getting enough fluids during a ride. Weigh yourself before and after. The difference in weight is the fluid loss. He said for every 2% loss in fluid, you have a 10% loss in performance. Sure, you might look a bit odd pulling a scale out and weighing yourself at the trailhead, but until you figure your hydration habits out, it could honestly save your life.

    Chris's motto was drink early, drink often. This is great, sensible advice. To make this happen in practice, you need something you want to drink early and drink often. Nasty water bottle taste, overly sweet beverages, etc. slow my drinking. They key is to find something that works for you.

  35. #135
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    Past Experience

    Had a heat exhaustion experience running track a few years back–you feel cold before you feel hot.

  36. #136
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    wow...got to watch that stuff...

  37. #137
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    awesome post!!

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    I posted in this thread almost a year ago, and 50 pounds ago. I got super sick from the Heat, and I am used to it in that I live in a hot area. My take; water alone for rides up to an hour. After that, an electrolyte type drink to be sipped in addition to occasional water. Do both. Many of these sports drinks are loaded with properties that will cause you to spike your blood sugar, and this too is not a good thing.

    Hydrate BEFORE the ride too. Hours before, not 2 minutes before you leave. Drink a cup or so right before, but not too much. Once riding, sip water early and often. Do not wait until you are thirsty, as this can be too late. I use a Hydration pack here in Southern California as we get countless days of high heat in this area. Remember to take a break once in a while. Try to find shade. Listen to your body. If you are getting light headed, headaches, nausea, or stop sweating, these are all possible signs of overheating. I also try to eat a snack at least once per hour on longer rides. I just rode 27 miles of Cannell Trail, and felt amazing afterwards. I had 6 liters of fluids with me, but only used 4. When going on rides in back-country, take extra water as you never know if you will have something bad happen. I would rather have a heavy pack than run out of safe water. A year ago, this same ride in the mountains almost killed me. Just my 2 cents...

  39. #139
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    Is clear pee before riding a good indication that you are hydrated?

  40. #140
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    Quote Originally Posted by KungPow View Post
    Is clear pee before riding a good indication that you are hydrated?



    Yes, it is. It does not mean that you are fully hydrated however. You honestly should be hydrating all day every day.

  41. #141
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    If anyone is interested the medical defintions are
    HEAT STRESS: decreased performance due to hot weather
    HEAT EXHAUSTION:, body temp 38-40 C, and symptoms like vomiting, collapse, thirst, confusion: Immediately stop, cool down , drink fluids
    HEAT STROKE: Body temp>40C and neurological dysfuction. High mortality, (12%) 1/3 have permanent brain damage. Needs active cooling.A true emergency.

    Moral is recognize early signs and stop/cool down before things get out of control.
    Interestingly we adapt to heat differently depending on our level of protective "heat shock proteins"
    You can increase their levels by acclimatizing to heat (1-4 hrs exercise/day for 3-4 days).

    I'm an emergency specialist with an interest in this stuff, hope it helps

  42. #142
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    Thank you whoever started this thread it has so much wonderful information.I remember the first time i got a heatstroke, i was coming back from school on my bike (it was a 20 minutes ride).I don't remember the temperature but it would have been atleast 90F.Reached home, grabbed a cold glass of water and baam i blacked out and fell to the ground.Being hydrated and taking breaks is the key i think.

  43. #143
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    thanks for this thread guys!

    i was in mexico once, helping build a roof for a church, stroked out due to heat... a 2x4 swinging for your head or your head meeting one are roughly one and the same haha... ice baths for me for a few hrs that day... made it out luckily

  44. #144
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    thanks for the tip

  45. #145
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    Great info

  46. #146
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    Close call today here in the AZ desert. I drank an electrolyte mix on the way to the TH and took two bottles with me + two gels. I felt great until about mile 20 and then started to get worried a bit later about not having enough to get back to the car. I was riding in a more remote part of the park and had not seen anyone in a while. I had almost 6 miles to go and really just a few sips until I was totally out.

    I balanced then need to keep my HR down with my need to keep moving forward. Toward the end I walked some of the hills and coasted the downhill. I got back to car without incident but was reminded of the importance of being properly prepared for summer riding here. It turned into a mental exercise to just keep going as my mind racing about the 'what if's"

    I rode 30 miles total and in hind site, should have cut it short as I started 40 minutes later then I planned last night. I will bring a 3rd bottle for this ride again or break out the camelback, which I have grown to not like riding with.

    I never stopped sweating, had too high of a HR or any of the symptoms of a heat emergency, but I was getting close. My fall back was to piss in the empty bottle and sip it on the way out. Gross, but I would have done it if it came down to it.

    Got away with one today, I will be better prepared next time.
    Last edited by tjkm; 06-23-2012 at 07:48 PM.

  47. #147
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    I wear a 100oz HydroPack and fill it up to 50oz to do my 8-mile each way ride to work and back, taking sips every 2-3 minutes on the ride. I drink up pretty much 40-45oz when I'm back home every time, whether it is 75, 85, 95, or 105-degree weather.

    No issues so far with heat exhaustion or stroke because I've learned from other people's bad mistakes here while being outside and seen them sit down, then lay down, and finally pass out.

    Hydration is not a joke, I always remind all the youngin's whenever I supervise Airsoft events. If you aren't shooting you should be drinking!

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    Very helpful! Thanks!

  49. #149
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    Please also add this word to the hydration vocabulary: Hyponatremia (water intoxication)
    Hyponatremia is a condition that occurs when the level of sodium in your blood is abnormally low.
    Sodium is an electrolyte, and it helps regulate the amount of water that's in and around your cells. In hyponatremia, one or more factors — ranging from an underlying medical condition to drinking too much water during endurance sports — causes the sodium in your body to become diluted. When this happens, your body's water levels rise, and your cells begin to swell.


    A 30-year-old, ultra fit guy died of this condition a few weeks ago during the Texas Water Safari.

    Here is some info from the Hammer Nutrition web site on a section called The Top 10 -Biggest Mistakes Endurance Athletes Make. # 1 is Excess Hydration.
    ...The principle of avoiding both too much and too little especially applies to hydration, where serious consequences occur from either mistake. If you don't drink enough, you'll suffer from unpleasant and performance-ruining dehydration. Drink too much, however, and you'll not only end up with impaired athletic performance, you may even be flirting with potentially life threatening water intoxication.....

    Their recommendation is:
    ... that most athletes do very well under most conditions with a fluid intake of 20-25 ounces per hour. Sometimes you may not need that much fluid,16-18 ounces per hour may be quite acceptable. Sometimes you might need somewhat more, perhaps up to 28 ounces hourly. Our position, however, is that the risk of dilutional hyponatremia increases substantially when an athlete repeatedly consumes more than 30 fluid ounces per hour. If more fluid intake is necessary (under very hot conditions, for example) proceed cautiously and remember to increase electrolyte intake as well to match your increased fluid intake. You can easily accomplish this by consuming a few additional (their electrolyte) capsules, or adding more scoops of (their electrolyte) Powder or (their electrolyte) fizzy tablets to your water/fuel bottle(s).

    Not trying to push Hammer, although I think their stuff is well thought out with science behind it; the point is to get your electrolytes in when you are out there sweating like a hog in a sauna and sucking down the water: Hammer, Nuuns tablets, E Caps, Accelerade or whatever for electrolytes.

    By the way,
    1 measuring cup of water = 8 fluid oz.
    4 cups in a quart = 32 fluid oz.

    Think about it: Yes, you are an endurance athlete.....
    Be safe and have fun...
    Last edited by June Bug; 06-25-2012 at 07:10 PM. Reason: edits, of course

  50. #150
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    Quote Originally Posted by AZ.MTNS View Post
    Here's to a full and speedy recovery. What was your take away from this experience?
    Even just a 15min bike ride can lay ya up for 3 days in high heat!

  51. #151
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    After reading this post I've decided to postpone my planned evening ride in lieu of 105F heat here in KC. I rode in 92F heat earlier this week and was really hitting a brick wall on some of the climbs that I normally get over with relative ease.

  52. #152
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    Quote Originally Posted by tjkm View Post
    Close call today here in the AZ desert. I drank an electrolyte mix on the way to the TH and took two bottles with me + two gels. I felt great until about mile 20 and then started to get worried a bit later about not having enough to get back to the car. I was riding in a more remote part of the park and had not seen anyone in a while. I had almost 6 miles to go and really just a few sips until I was totally out.

    I balanced then need to keep my HR down with my need to keep moving forward. Toward the end I walked some of the hills and coasted the downhill. I got back to car without incident but was reminded of the importance of being properly prepared for summer riding here. It turned into a mental exercise to just keep going as my mind racing about the 'what if's"

    I rode 30 miles total and in hind site, should have cut it short as I started 40 minutes later then I planned last night. I will bring a 3rd bottle for this ride again or break out the camelback, which I have grown to not like riding with.

    I never stopped sweating, had too high of a HR or any of the symptoms of a heat emergency, but I was getting close. My fall back was to piss in the empty bottle and sip it on the way out. Gross, but I would have done it if it came down to it.

    Got away with one today, I will be better prepared next time.
    I would say that 2 bottles is way too little for AZ, especially in the heat we are having, and for 30 miles it borders on suicidal. I am very happy you are OK, and 'got away with it'. Others may not be so lucky.
    Thanks for sharing this, it could well help others see the folly of thinking they are prepared when they may be woefully unprepared. I would never go out without at least 150 oz of water for anything between 2 to 3 hours, and if more, at least 200 oz. Even if I do not need it, I could meet someone who does. (See my previous story here)...
    It's all Here. Now.

  53. #153

  54. #154
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    drink water

    drink a electrolyte mix make it a bit salty too

    this post is all about the post count

  55. #155
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    I have kind of a hard time with this do to the fact that i have asthma but no matter what im always sure to drink tons of water and i had a questions about the electrolyte stuff would Gatorade work or do you need something better and stronger then that?

  56. #156
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    Don't forget the Big 4:

    1) Calcium
    2) Magnesium
    3) Sodium
    4) Potassium

    You need them replaced when you are dehydrated.

  57. #157
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    I have so little body fat I can dehydrate ez. I almost need a gatoraid IV attacked to me.

    First thing I look for is when I stop sweating. When that happens, better get something in you fast.

  58. #158
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    Thanks for the effective information.

  59. #159
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    Plenty of heat here in Eastern VA!

  60. #160
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    Had a close call today when biking. Very humid. I took a break, sat down, took of my backpack, shirt, helmet, and dumped a little water to wet my hair. I called home to see if my bro could pick me up in case I didn't feel better, I was in the middle of town forest. But after sitting for 5 minutes I began to feel better and was able to continue. Continued to drink water slowly though and took it easy.

    Everyone be safe and smart, and have fun!

  61. #161
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    It's always good to bike with someone else in this season, and of course, bring plenty of cold water or Gatorade. And make sure your helmet provides sufficient air circulation to keep your head cool enough - otherwise, it's a death trap. I generally don't go out biking if it's 90-95 or above outside, because New England humidity makes the temp feel like over 100 F. Don't overestimate yourself in the heat and humidity - I've passed out from the heat more than once, and it is definitely NOT fun. If you begin to feel yourself get dizzy/whoozy or lose awareness, STOP, get off your bike, lie down (preferably in shade), and make sure you your legs are lifted (put a log or backpack under legs) to promote circulation. DO NOT push yourself. It isn't worth getting into an accident and ending up in the hospital, or worse. If you pass out, you may also go into shock - and when you wake up, you will feel an intense urge to drink. DO SO - drink as much as you need. If you start vomiting or your skin looks pale, it would probably be a good idea to call 911 (or have someone, like a bike companion, do it for you), which is why it's always a good idea to carry a cell phone. One of the worst parts about passing out is that you may not remember what happened to you, or you may not even remember who you are/where you are at first - it can get scary.
    If you plan to bike in unfamiliar territory, take a map and orienteering compass with you - biking with someone who is familiar with the area is even better.
    If you're biking alone, BE EXTRA CAREFUL.
    Be prepared and plan for the worst.
    Last edited by SpecializedWindsor; 07-18-2012 at 07:29 PM.

  62. #162
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    I have seriously lost some motivation to ride these past two weeks. Temps have been lows of 70, and highs of 95, with the dewpoint remaining consistantly between 68-72 degrees. So no matter when I ride I get drenched in sweat and it won't evaporate. Ride in the morning and it's 100% humidity, ride in the afternoon and it's hot with 60% humidity. I believe that I am honestly getting sick of having pruney hands at the end of my rides with no ability to cool off.

    I havn't had heat exhaustion or heat stroke, but this is getting old. I also work as a mechanic in an auto shop with no A/C so that certainly doesn't help with the motivation factor, but at least I am acclimated to it.

    It also doesn't help that I have to drive for an hour or more to ride trails that provide a good change of pace.

  63. #163
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    Quote Originally Posted by Blurr View Post
    Didnt come up, but having had it before the symptom that you cannot fail to recognize is the earth starts to bounce, almost like its an earthquake.
    I had a friend that had the same symptoms right before her face went completely white and lips turned dark purple. After sitting down and drinking some water the symptoms where gone as fast as they came. She was left with a killer headache, though.

  64. #164
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    Drink lots of water and watch out for the heat

  65. #165
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    Heat Disorders

    Sad thing about any heat trauma is that once you have had a serious bout of it, you are susceptible to overheating the rest of your life. Sad but true?? Research it.

  66. #166
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    Quote Originally Posted by Single Trak Mind View Post
    Sad thing about any heat trauma is that once you have had a serious bout of it, you are susceptible to overheating the rest of your life. Sad but true?? Research it.
    Very true. I am an hvac technician by day and when I use to repair and install residential hvac I ended up getting heat exhaustion twice. The first time was unbearable. I ended up with clammy palms(another indicator), dry mouth, stopped sweating and my body temperature was high.

    A year later the same thing happen, this time it kicked in quicker than before. Last Saturday my friend and I went on a ride in the mountains (100f-105f temps) and I ended up getting heat exhaustion. But I haven't rode in years, it was a 17 mile round trip through rocky hills.

  67. #167
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    here's how

    1.bp.blogspot.com/-cHOX94vCHhk/UCCZ5PJHgtI/AAAAAAAAAfU/E30a8SOK2no/s1600/totalrecall09-e1287688768273.jpg

  68. #168
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    Good information. The big thing I always watch for is sweat. Stop every once in a while. If you don't have sweat immediately start beading... you're headed for trouble. Drink up.......

    Thank you
    Bizworldusa

  69. #169
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    Good post

  70. #170
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    Quote Originally Posted by bizworldusa View Post
    Good information. The big thing I always watch for is sweat. Stop every once in a while. If you don't have sweat immediately start beading... you're headed for trouble. Drink up.......

    Thank you
    Bizworldusa
    If you have ceased sweating, you're already in big trouble. Call 911.

    -heat cramps - painful muscle spasms; electrolyte imbalance causes muscle cramps
    -TX: remove from hot area, rest muscle, replace fluids by mouth
    -heat exhaustion - cold clammy flushed skin, dry tongue, thirst, pulse can increase, BP decrease, SHOCK!
    -TX: oxygen, shock position, water slowly, transport
    -heat stroke - body unable to lose heat; hot dry skin, altered level of consciousness, low BP, pulse rate rapid then slows, 105F+ = death
    -TX: active cooling measures ice packs to neck, armpits groin; don’t cause shivering

    -in elderly, diabetes, alcohol, malnutrition, Parkinson’s, hyperthyroidism & obesity increase risk of heat stroke




    Notes from an environmental lecture from my Paramedic School

  71. #171
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    The last time I was out (plus 100 degrees) I got the chills and goose bumps. But that's not one of the symptoms? What is it?

  72. #172
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    Quote Originally Posted by stubble88@gmail.com View Post
    The last time I was out (plus 100 degrees) I got the chills and goose bumps. But that's not one of the symptoms? What is it?
    not saying this is what happened, but shock is defined as low perfusion throughout the body, consequently, you could feel cold (especially in the extremities). There are different levels of shock, as well as different kinds, so nobody can say exactly what it was without witnessing it firsthand.

    Personally, if something that strange happened to me, I would just stop, sit out for an hour or so, hydrate, and see how I felt.

  73. #173
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    Watch out for the heat

  74. #174
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    I have found that the replacement drinks are good, but the trick is a constant (as constant as possible) into level. Instead of that, "I'm thirsty" binge gulp action, I use a camel-back and sip-a-long almost without thinking. No hydration issues as of yet!

  75. #175
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    Good info. Thanks.

  76. #176
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    Thanks for the very helpful information.

  77. #177
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    For years on many endurance events like the Tahoe Sierra 100, 8 hr Races and the Death Ride I have suffered hydration issues and heat stroke and exhaustion.

    My symptoms are heavy fatigue and nausea and a couple of times I had chills and I vomit. Usually when I vomit, I vomit a full stomach load of fluids, which I guess is the result of the digestion stopping and dehydration worsening. I think I have my hydration, nutrition and pace dialed, but this problem happens too often.

    I shoot for the recommended 17-25 ounces/ hr, electrolytes and <240 cal/ hr of a endurance fuel, but success is hit or miss. Some 6-8 hr training rides have been total successes, but sticking to the same plan I have had some major flops. Altitude may be a factor, since I live low a and some of these flops have been at high altitude, but I have bonked bad at relatively low altitude too.

  78. #178
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    Yeah here in Florida, it get really hot and humid, Thanks for this guide...

  79. #179
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    Quote Originally Posted by sirvalve View Post
    First step is prevention. There are two types of heat stroke. One is sudden onset and the second is lack of fluids in your body. Both can be deadly. Prevention starts with making sure you are hydrated. If you know you will be doing an activity in the heat and sun star drinking extra water as much as 24 hours in advance. For breakfast eat salty foods and make sure you have extra sports drinks chalked full of electrolytes.

    Wear light colored and weight clothing to allow your skin to breath and sweat. A major sign of heat stroke is that you stop sweating.

    Prevention of heat stroke is very important. Continue to drink water and sports drinks and eat salty snacks throughout the day to replenish what your body loses during the activities.
    I have also read research that drinking EXTRA water and salty foods can through you off too. Water intoxication is the term and according to the research it is very common and just as bad as too little. When I get the time I will site the research, but it can be found on the Hammer website.

  80. #180
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    good to know

  81. #181
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    Quote Originally Posted by sirvalve View Post
    If you know you will be doing an activity in the heat and sun star drinking extra water as much as 24 hours in advance.
    This is what I wanted to post from Hammer that is contradictory to other recommendations in this thread:

    SODIUM – Don’t consume extra sodium (salt) in the hopes that you’ll be “topping off your body stores” prior to the race. Since the average American already consumes approximately 6000 to 8000 mg per day (if not more), an amount well above the upper end recommended dose of 2300-2400 mg/day, there is absolutely no need to increase that amount in the days prior to the race. (Hint: Adopting a low-sodium diet will do wonders for both your health and athletic performance). High sodium intake, especially in the days leading up to the race, is a recipe for disaster because it will greatly increase the potential for disruption of the hormonal mechanisms that control sodium regulation, re-circulation, and conservation. In the days leading up the race, be especially cognizant of the salt content in your foods, especially if you go out to eat. Dining out can easily increase your already-high salt intake dramatically (into double figures!).

    Also, you need other minerals besides salt. Also, Excess Hydration is #1 on the list of Top Mistakes made by athletes.

  82. #182
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    Quote Originally Posted by AZ.MTNS View Post
    It's that time of year, learn to recognize the signs of heat stroke so hopefully you can avoid it.
    Be careful in the heat and humidity.
    symptoms I get when doing something strenuous in the heat:
    the last time I got this is when I pushed my broken-down car a block and into a Safeway parking lot 4 summers ago and it was 100+ outside!

    1. palpitating heart
    2. short-winded; very bad sometimes, feels like I am dying
    3. severe headaches
    4. nervousness
    5. dizziness
    6. weakness

  83. #183
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    Quote Originally Posted by jonmyrlebailey View Post
    symptoms I get when doing something strenuous in the heat:
    the last time I got this is when I pushed my broken-down car a block and into a Safeway parking lot 4 summers ago and it was 100+ outside!

    1. palpitating heart
    2. short-winded; very bad sometimes, feels like I am dying
    3. severe headaches
    4. nervousness
    5. dizziness
    6. weakness
    +1 to the headaches, dizziness, and weakness. I would add lightheadedness and nausea. I also live in Florida and suffered heat exhaustion not long ago. Very un-fun. Felt like I was going to die. You may want to keep something with electrolytes around like Emergen-C. Obviously, preventing it is easiest, but try to get out of the heat, hydrate, and rest. No award for toughness if you die.

  84. #184
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    Drink water!!!!

  85. #185
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    Thanks

  86. #186
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    Great post and lots of good info.
    killroy thanks for the tips. I have seen too many people get preventable heat injuries due to ignorance. I second the overhydration as that can easily lead to hyponatremia and other unpleasantness. The excess salt issue is also on point.

    I also recommend people stay away from commercial "sports" drink, energy drinks, and anything with aspartame or other artificial sweetners in it.

    Since i do lots of work outside i have had to be very aware of heat injuries.

  87. #187
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    there is some very usefull info here although here in the uk we only see the sun for about 2 days a year so not much danger of heat stroke

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    heat stroke

    ive come pretty close myself over The past couple years, mostly in climates i'm unfamiliar with. From arizona, im used to riding In the dry heat. When i got stationed in savannah, ga i started riding the way i normally did. Got a pretty bad Case of heat exhaution, almost dumped my bike in the river i was riding next to.my problem was i forgot to Bring extra water with me to account for my body adjusting To the climate change. made The same mistake twice, actually. Brought my bike with me when i deployed, and got a bad Case of the cramps on my 3rd lap around Bagram. Now I Won't ride anywhere without at least a 2liter camelbak and A gatorade in the bottle mount. Always have liquids available!!

  89. #189
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    At this time of the year, unless you live down
    under you don't need to worry about it. Just ride
    and have fun.

  90. #190
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    Quote Originally Posted by Killroy View Post
    For years on many endurance events like the Tahoe Sierra 100, 8 hr Races and the Death Ride I have suffered hydration issues and heat stroke and exhaustion.

    My symptoms are heavy fatigue and nausea and a couple of times I had chills and I vomit. Usually when I vomit, I vomit a full stomach load of fluids, which I guess is the result of the digestion stopping and dehydration worsening. I think I have my hydration, nutrition and pace dialed, but this problem happens too often.

    I shoot for the recommended 17-25 ounces/ hr, electrolytes and <240 cal/ hr of a endurance fuel, but success is hit or miss. Some 6-8 hr training rides have been total successes, but sticking to the same plan I have had some major flops. Altitude may be a factor, since I live low a and some of these flops have been at high altitude, but I have bonked bad at relatively low altitude too.
    Sorry to tell you, but I reckon you have probably cooked your temperature regulating centres in your hypothalamus. As has been stated here earlier, heat stroke can permenently damage those parts of your brain, leaving you more vulnerable to further episodes. Your body won't regulate body temperature as well anymore.

    I suspect i have done the same.

  91. #191
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    At my age..I'm due for a stroke if I don't take care of my body and health soon

  92. #192
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    Useful info here

    Thank you

  93. #193
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    Quote Originally Posted by Vader View Post
    At one point, I was pondering where to stash my body for recovery. Out in the open, where it would easily be seen from the air, or stash it under a rock so the critters wouldn't drag it to where it couldn't be located. At the time, I'd been riding for over 20 years; mostly solo, and absolutly no one knew remotely where I was.
    Satellite PLB is always in a jersey pocket if I am away alone.

    Will not save you from a heat stroke though.

  94. #194
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    This is off the topic of heat stroke, but I'm looking for advice. I have torn some meniscus in my right knee and will probably need arthoscopy. After that, I want to 1) keep cycling and 2) be a good boy and not re-injure my knee.

    Questions:
    1) Do I have to give up mountain biking and go strictly road biking because the jarring through the pedals could reinjure the meniscus?

    2) Would a full suspension bike absorb the jarring that would otherwise hurt my knees, or does fs just help the back and the bum?

    3) What adjustments, both in my style of riding or in my bike, should I make so that my knees remain healthy after recovery?

    Thanks for your input. Please spread my question far and wide. I really do want to be responsible from here on out.

    Sincerely,
    Bongani Rudy Poglitsh

  95. #195
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    I think that the best advice is to consistently drink small amounts of water. I learned this the hard way when we would do loops and I would not bring water with. I figured we were only out for 45 min per loop I would just drink when I got back to the truck. I did this many times until I did it on a day that was a bit to hot. Next thing I knew I felt dizzy and like I was going to through up. Had to stop for the day and it took me a full 24 hours to fully recover. Bottom line is I now have a small camel pack that I ride with at all times. As a plus it gives me a place to put first aid kit and a few tools as well.

    The whole idea of drinking too much water gets blown out of proportion. It can happen, but it is unlikely. If this is something that worries you just drink small amounts consistently. Try to avoid not drinking, followed by pounding down a bottle of water.

  96. #196
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    Quote Originally Posted by Bongani View Post
    Questions:
    1) Do I have to give up mountain biking and go strictly road biking because the jarring through the pedals could reinjure the meniscus?

    2) Would a full suspension bike absorb the jarring that would otherwise hurt my knees, or does fs just help the back and the bum?

    3) What adjustments, both in my style of riding or in my bike, should I make so that my knees remain healthy after recovery?
    1) I find road riding no less jarring. 2) My knees feel easier on FS 3) better fitting bike. I found that when running an adjustable seatpost I can run it higher for pedalling/spinning sections and it is much easier on the knees than a compromised lowered position that works for both pedaling and technical bits.

  97. #197
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    Thanks for the input

    Quote Originally Posted by Axe View Post
    1) I find road riding no less jarring. 2) My knees feel easier on FS 3) better fitting bike. I found that when running an adjustable seatpost I can run it higher for pedalling/spinning sections and it is much easier on the knees than a compromised lowered position that works for both pedaling and technical bits.
    Thank you, Axe, for your input. It does help me get an idea of what I should do next.
    Bongani

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    Used to work for Team AZ for track days. ((Sport bikes). Have had to rough days where I consumed massive amounts of Gatorade and didn't pee once. 140+ on the Tarmac is no joke for 8 hrs. Lightheaded, nauseous, and near delirious I hopped in an ice cold bath at home and slammed pedialyte! No bueno!

  99. #199
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    Quote Originally Posted by AZ.MTNS View Post
    Words are inadequate, thanks for posting that, maybe we can help prevent just one.
    Horrible. I've done this to myself, putting my parents in jeopardy of going through this.

  100. #200
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    Great tips here guys ! I almost got heatstroke once when I was in a different country. Its definitely some serious stuff! The best thing to do (well for me at least) is to stop pedaling and just coast. The wind should cool you down a bit .. and be sure to drink some water

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