Training & Nutrition - hotweather problems heat exaustion?

Today was the first hot humid day in PA this year, 86 degrees. I went on a 40 mile ride with my nephew. I drank a bottle of water to the halfway point and then drank poweraide the rest of the way and ate a fig bar too. The ride went good over rolling hills and then a large 3 mile 8 percent grade at mile 30 that caused pain and suffering. After the ride I jumped in a cold pond and felt good. About 20 minutes later I got a bad headache that just ended after 5 hours. I have finally recovered (I am 41).This is not the first time this has happened to me in high heat and humidity, did I get heat exaustion? could I have prevented this? I am in very good condition, riding 60 miles a week. Any opinions or solutions or do I just have to live with this?

Yeah, been there, done that, and in conditions much hotter than what you describe. My personal opinion is that the volume of water you drink before and after the ride is at least as important as what you drink during the ride. I personally am in the habit of drinking 5-10 litres of water per day, summer and winter, riding or not riding.

The headache you describe sounds like a symptom of dehydration. Simply put, it's easier to avoid if you start the ride well hydrated. The key is to make drinking water a habit.

You just aren't acclimated. Chris L is right, the key is hydration, hydration, hydration. However, bear in mind there are two types of heat exhaustiinon:water loss heat exhaustion and salt depletion heat exhaustion. Salt depletion heat exhaustion occurs more often in unacclimated people where the sweating mechanism and thirst mechanism is normal but you are replacing more water than salt. This type tends to give the headache as the primary clinical symptom along with cramps and anorexia. However, it sounds like you are deficient in both. Here in Hotlanta the conditions you describe is pretty much half the year except with much greater humidity and temps approaching 95 degrees so we acclimate quickly so as to enjoy the rest of the year. I drink beyond satiety before, during and after a ride (mostly gatorade unless I'm only doing a short 20 miler.) You don''t have to suffer with this if you hydrate and replenish electrolytes beyond your usual quota.

Great advice,thank you. I had'nt thought of hydrating before the ride.I have a tendency to not drink a lot of water, I have to force myself to drink every 10 minutes or so on a ride,and I will drink more gatorade before the ride also.

Originally posted by rompus
Great advice,thank you. I had'nt thought of hydrating before the ride.I have a tendency to not drink a lot of water, I have to force myself to drink every 10 minutes or so on a ride,and I will drink more gatorade before the ride also.

Note: Do this over a relatively long period before the ride. If you try to drink litres and litres of fluids in the ten minutes immediately before setting off, you could be very uncomfortable in the early part of the ride.

Sounds to me as if you did not drink enough. Here in Florida, I 70 oz camel back will last me maybe 50 miles but usually less and I drink it during the ride. In hot weather, you have to drink nearly constantly. And if the humidity is high, it is much much worse because if it is high enough (like central Florida), sweating will not cool you very effectively.

I never had a headache with heat exhaustion.

One way to keep tabs on your hydration level is the pee test. If you stop urinating, you are not drinking nearly enough. You really should be able to go at every break (assuming these come at hour+ intervals). And if it has a strong color and smell, drink more. Keep drinking after the ride until it is very light colored and nearly oderless.

Originally posted by Pat
. [/B] One way to keep tabs on your hydration is the pee test



I didn't urinate for hours after the ride, so there is another indicater.I don't like the camelback though, wearing that thing in 90 degree weather does'nt appeal to me. I forgot to mention that at the top of the climb my legs cramped up real bad, a couple shots of poweraid cleared it up.The cool spring really screwed me up, I gotta prepare better!

It sounds like you just weren't hydrated enough at the start of the ride, then actually doing the ride just made things worse. As I mentioned before, I deliberately drink excessive amounts of water continually (regardless of activity) simply as a matter of good health.