Acclimating to Heat

[sm266]

It's getting hot here in Arkansas, already. Today is 85 degrees with 90% humidity. It's only going to keep warming up. How do you acclimate? Any tips, suggestions? I rode for almost an hour today, and it was terrible. It should get easier, but how long will it take? Thanks.

[timmhaan]

It's getting hot here in Arkansas, already. Today is 85 degrees with 90% humidity. It's only going to keep warming up. How do you acclimate? Any tips, suggestions? I rode for almost an hour today, and it was terrible. It should get easier, but how long will it take? Thanks.

the humidity is killer. i never really get used to it. however, i can get through a ride okay as long as i'm properly hydrated and have cool clothes on. you're probably sweating nearly constantly so just keep drinking fluids and periodically stop to eat something. the high heat\humidy is rough on the body so try to get out in the mornings or early evenings if you can.

[Chop]

It's always hot and humid here. I don't acclimate, I sweat.

[sm266]

Right on Chop. A couple of weeks ago, my rides were 3-4 hours. Today, I was suffering pretty hard in an hour. I'm okay with sweating, it's that heavy feeling that comes with the heat and humidity. It seems to make everything harder.

[Chop]

Sweating aside, what does seem to get easier over time is breathing the humid air.

If I leave S FL for just a couple days it usually takes me a day or so to get used to breathing the thick air again.

[Paul L.]

This may not work so well in humidity but I will stop at parks and soak my jersey in water periodically(wringing out the extra to avoid drips) on 100+ degree days. Keeps me nice and cool until the shirt dries which can be as quickly as 10 minutes if it is a very hot and dry day. I figure it helps me conserve water as my body then doesn't have to sweat as much.

I also find that if I am around very cold air conditioning it goofs up my efforts to adapt to the heat. Try using less air-conditioning if you can, you are probably like me and sit in a very cold office environment all day long.

[DanFromDetroit]

I have been told it takes about 2 weeks to get acclimated to higher temps. I don't know what you can do to speed it up.

I generally drink alot of water and slow down while getting used to it. Replacing electrolytes is important too.

As far as staying cool, my favorite is to put ice in my hat. I have never tried this with a bicycle helmet though. Using a water bottle to squirt water over your shoulder, in between your backpack and your back works well too.

Dan

[Phatman]

my dad was saying that there was a study done about acclimating to the heat, and those that were acclimated actually sweated more, because their bodies got used to cooling the body off quickly.

I can truely attest to this, my first two years of high school I wrestled, and we practiced in 100 degree temps in the wrestling, and by the end of the season, I would break a sweat by just entering the room

[hair07]

yeah, sweating is great. well, great in sport situations, not so great in social situations. i sweat like a pig, and so long as i keep hydrated (which certainly takes a lot of water), i can go all day in the heat. keeps me cool. when i played football in highschool, while other kids would be dropping like flies during summer tripple sessions. i'd be soaked, but cool. so, as far as the heat goes, if you can, sweat. as far as the humidity, just keep drinking water. you'll sweat. just keep hydrated.

also, someone else made the point of not using too much air conditioning. i have no idea what the science indicates, but i agree w/ this. in the summer i don't use the air at home and after a while you just get used to it. so maybe you could try reducing the amount of time you spend in the ac. maybe someone w/ more knowledge could let us know if this is a good idea.

[Fat Hack]

I don't have the references handy, but the last journal article I read suggested that the minimum requirement was three days of exercising in the warmer temperature, in order to acclimatize. This was more for athletes going straight from a cold climate to a hot one for a competition, not so much for someone living in a place where the temperature is increasing gradually.

It's true that your body 'forgets' to sweat, therefore it's dangerous to go straight to a hot climate and HAMMER -- the body is less efficient at cooling itself.

[foehn]

. . .

also, someone else made the point of not using too much air conditioning. i have no idea what the science indicates, but i agree w/ this. in the summer i don't use the air at home and after a while you just get used to it. so maybe you could try reducing the amount of time you spend in the ac. maybe someone w/ more knowledge could let us know if this is a good idea.

I have found this to be true. We don't use our air but for about 2 weeks on the hottest of days. I have found that I and my kids take exercise in the heat much, MUCH better than those families that have lounged in their air conditioned cars for the whole summer--or year.

And don't forget to turn off that car air conditioner, if you are driving in it regularly.

As others have said, try to ride during the coolest part of the days and stay well hydrated at all times.

[nyrealitydose]

Rest stops are properly a good thing, too. Heat exhaustion is a mother!

[Trouble]

Having lived in Western New York and Southern Florida I couldn't take the humidity anymore so I moved out West.
Tucson summers can reach over 110, but usually a hot average summer, mid May-mid July, around 102. The key is very low humidity, I'm talking 10%. In mid July to Beginning of September the humidity goes up significantly, especially in the afternoon with rains to 45%-60%, higher right after the rains.
However, in August I went back to visit friends in Bemus Point, New York and I was dying in the afternoon heat. The humidity was in the 90+%. Reminded me of Naples, Florida and why I moved out West.
Unless you live along the West coast with a cool breeze, humidity sucks and there ain't no gettin acclimated to it. You sweat, your body can't cool itself, you sweat more, you sweat right after a shower, fans don't help much because it's 95% freekin humidity.
I'll take the "dry heat" over humidty all day long.

[late]

Hi,
I bring extra water, and pour it on my back, but inside the shirt.
I also bring potassium tablets and pretzels (real pretzels have no fat). You can get the potassium at Walmart for $2. I only take one a time. I have a sensitive stomach, and taking one at a time has never bothered it. Yesterday we did a ride, and it got around 90 where we were, and a little muggy. Considering normal this time of year is the 60's it was a real shock.

[tbick]

I thought a major issue with exercise in humid weather is that your sweat does not evaporate as well as compared to dry conditions. Accordingly your body may overheat faster, leading to heat exhaustion, etc.

Also, there is a good indicator that you should quit right away - if it is hot outside and after working out for awhile you start to get cold - you are on the edge - quit and cool down......

[cyclezealot]

I agree with Trouble..You never get used to it..I used to live in South Florida and Michigan..Michigan can have hot/humid spells..
As I recall, I just did nothing in those times, except pay for the electric bills.. Back then I used to run... I would go out at night.
Yes, move out west...So Cal inland can be hot..Just ride on the coast..Rarely gets over the mid-80's and low humidity.
Almost think I like it cold over hot. Here where the humidity is low, I can ride up to 95 degrees. After that it takes a stick of dynamite to get me off my arse.
Where I live, we are imbetween coast and inland..During August - September, our two hotter months, I ride early in the morning or late afternoon. Usually under 90 by then. And commuting to work those two months- often I skip that pleasure, since work is another 20 miles inland.
No, I don't think there is any acclimating to the discomfort of heat.. I sweat as soon as I get out of the shower, if the house is over 83 degrees.

[DonD]

On my commute home yesterday, I felt like I was about to keel over from the heat. I wear cycling shorts and a jersey, have a helmet with a decent amount of vents, and was pedaling against a headwind, and still felt like I was just on fire. Even after pouring water over my head and on my body, I still felt like I needed to stop or I would be in trouble.

After about a 10 minute break, again dousing myself, and drinking a bit from my other bottle, I felt OK enough to continue home (I was only about 1/2 mile from home at this point).

Any other ideas on how to keep cool, aside from pouring water over yourself (I used up 1 entire bottle with the serial dousing, and only travelled about 8 miles). I understand that yesterday was unusually warm, especially for May, but I can't imagine how I'm going to commute by bicycle going into June, July, and August.

- Don