TEAM Arizona Riding Tip: White Hot Hydration Tips
Last Updated: December 1st, 2020
The white hot heat is upon us. The next four months, the time we politely refer to as summer in Arizona, can be hazardous to all motorcyclists. Do I dare say it? With a little planning and proper gear, including a portable hydration system, riding can be an enjoyable summertime experience we can easily survive.
Portable hydration packs work well and will keep you on two wheels longer and with more comfort. Off road riders have known this for years. You might be thinking, “I don’t go off road, why would I need a hydration pack.” Direct exposure to the sun, higher temperatures, and high humidity can all contribute to dehydration while riding motorcycles, no matter the type of riding.
In hot weather riding, protecting yourself against dehydration and heat exhaustion is paramount. Dehydration is defined as an excessive loss of water from the body. Heat exhaustion, characterized by dizziness and headache, can affect clear thinking and concentration. As motorcyclists, we cannot afford any loss of mental capacity or motor skill. Therefore, we need to make sure we drink plenty of water.
Hydration requires constant vigilance and is more than just consuming water. If a rider continually dehydrates themselves by 5% per day, after five days of riding on the road, they may only be at 75% hydration levels; a situation that can present serious real world ramifications. As you’ll see, even if you consume the right amount of water during that five day period, we may face other challenges.
EARLY SIGNS AND SYMPTOMS OF HEAT RELATED DISORDERS
Several key signs play a role in addressing heat related issues:
- Dizziness
- Headache
- Dry Mouth
- Unsteady Walk
- Unable to maintain lane position while riding
- Muscle Cramps
What can you do if you face these early heat exhaustion signs?
- Stop riding
- Rest in shade or area with air conditioning
- Take small sips of water for an extended period of time (at least 15 minutes)
- Consider a drink with electrolytes
NOT OUT OF THE WOODS YET
If these signs persist or worsen (vomiting, convulsions, weak/rapid pulse) even after taking time out, call for medical assistance. Lay down in an elevated position in a cool area. Try to cool the body externally via loosening/removing clothing and pouring water over the body.
HOW MUCH WATER SHOULD I DRINK?
How do you get the hydration wheels turning? First, start drinking water before you even go out to ride- about 24-48 hours to be certain. In fact, don’t even put on your motorcycle boots or jacket until you’ve had at least one glass of water. We’ve all heard the old rule: 8 glasses of water a day. However, you actually may need to drink more or less water than that, depending on your body size.
A better rule to remember is to take your weight in pounds and divide it by 2 for the number of ounces of water you should be drinking every day. So for instance, if you weigh 180 pounds, you should be drinking 90 ounces of water per day, and more depending upon activity levels. It is absolutely crucial to abide by this rule while riding in the heat. Portable hydration systems can be your key to staying on top of your hydration and in control of your two wheels.
WHAT IF YOU CONSUME TOO MUCH WATER OR YOUR WATER/SODIUM LEVELS ARE IMBALANCED?
You or your riding partner may be experiencing Hyponatremia (Acute Water Intoxication). This is a condition in which the level of sodium in the blood is markedly lowered as a result of sodium lost in sweat, coupled with fluid replacement using only large volumes of plain water (greater than 1 1/2 quarts per hour). This is a medical emergency. Hyponatremia is a life-threatening condition that may result in confusion, fatigue, muscle cramps, and nausea early on. Later followed by vomiting, unconsciousness, seizures, and death, if not recognized and treated promptly. This condition is difficult to distinguish from heat exhaustion and heat stroke, and if suspected should be treated immediately in a medical facility.
Riders, we want you out there on two wheels this summer. Making sure you have a hydration strategy before you swing a leg over your ride is crucial to your survival. We hope to see you in the twisties. Have fun…be safe!
