Heat Exhaustion Prevention and Treatment

Since last night's ride in Crownland Forest was exceptionally hot and humid I figured I should post something that deals with heat exhaustion and guidelines to prevent it from occuring and, if you experience some symptoms, how to treat it.

*NOTE* I would suggest not eating catepillars, I don't believe they have the rehydrating properties that a powerade would contain (sorry Greg).

When exercising in hot and humid environments our bodies obviously sweat, and in the sweat we release a bunch of our electrolytes that are critical for our performance, health and hydration. When we sweat perfusely and do not replace these electrolytes we begin to suffer from heat exhaustion and dehydration. Some symptoms we may experience are:

-heavy sweating
-paleness
-fatigue and tiredness
-weakness
-muscle cramps
-dizziness and headaches
-nausea, vomiting and potentially fainting
-skin may be cool to the touch
-heart rate increases but is faint/weak

**if these symptoms arise and you do not treat them you risk suffering from heat stroke, which is a medical emergency**

Now that I scared you, here are some recommendations to follow, first, to prevent heat stroke from occuring and secondly, how to treat the condition so that it doesn't escalate to a harmful situation on your body.

First, and most importantly, to decrease the chance of heat exhaustion you should keep in mind and follow these guidelines:

*STAY HYDRATED
(we always underestimate how much water we need. I'd suggest reviewing my post on water intake to see what you need. Based on 150lbs male, intake (without exercise) should be around 2.5-3L per day. I would add an additional 1L per 30lbs over 150lbs and another 1L for every hour of exercise). Starting your water intake in the morning and continually throughout the day is the best approach.

*Eat a nutrient rich snack before your ride. Something that contains approximately 30/30/30 carb%/protein%/fat% content AND, have with you a powerade/gatorade drink to replace your electrolytes for the ride.

*Wear clothing that lets your body breath. IE. wicking properties like you find in climacool and under armour help with getting the sweat from your skin, out through the material and off the body will help with keeping your body cool during your workouts/rides. Stay away from cotton, it doesn't allow your body to breath and will hold moisture in which is uncomfortable.

If you feel the symptoms of heat exhaustion, as soon as possible:

*get into a cool environment
*light clothing
*refrain from alcoholic beverages (I know, I know....)
*rest

See you on the trails!
J