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  1. #126
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    Heatstroke recon!

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

  2. #127
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    Is Gatorade better than water for avoiding heat stroke?

  3. #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.

  4. #129
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    Don’t get the silver bullet, be intelligent, drink water and hydrate.

  5. #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

  6. #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.

  7. #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.

  8. #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?

  9. #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.

  10. #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.

  11. #136
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    wow...got to watch that stuff...

  12. #137
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    awesome post!!

  13. #138
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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...

  14. #139
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    Is clear pee before riding a good indication that you are hydrated?

  15. #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.

  16. #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

  17. #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.

  18. #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

  19. #144
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    thanks for the tip

  20. #145
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    Great info

  21. #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 08:48 PM.

  22. #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!

  23. #148
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    Very helpful! Thanks!

  24. #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 08:10 PM. Reason: edits, of course

  25. #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!

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