For me, the most important thing you said is to go well hydrated into an activity. If I do that, I don't need to drink the first 30 miles riding (or 10 miles hiking, or 6 miles running). At the gym I see people taking sips of water every few minutes and I believe that once a body gets used to this it will demand short drinking intervals and otherwise rebel/misfunction quickly. On another YT channel I follow, My Self Reliance, he talks about his nutritional habits/goals and the fact that he exposes himself to (moderate) thirst and hunger to become more tolerant and resilient in difficult conditions… doctors appalled😬
I love the range of your videos. Your personal stories and experiences really add depth and relatability to them. Keep up the awesome job. You are one of my favorite youtubers to listen to about bike stuff.
Great video. I would also add that its imporant to go into the ride fully hydrated , i always have a full two litre bottle of water that i literally sip at regular intervals in the leadup to my ride, it makes a big difference. Also post ride do the same thing as it can take days to re hydrate after a tough hot day of off road climbing.
Great Video! I am a personal trainer and sports nutrition coach and I have found almost all people are slightly dehydrated when they wake up in the morning. Having a Gatorade Zero first thing in the morning makes most of my clients feel 100 times better once they make it a daily habit and it’s relatively calorie free. Also add magnesium and zinc supplements daily, people who are out in the heat and sweating a lot often need more. Another helpful tool I use to get ready to ride in the heat is to use a sauna 3 times a week for 20-30 mins. Before implementing any nutrition changes be sure to check with your doctor before adding electrolytes and supplements, especially if you have any health issues.
I live in Albuquerque NM and it was 87 degrees when I started the ride along the Bosque Trail and on the way back with about 10 miles remaining on a 50 mile ride it was 116 on the Garmin and I was running low on water. I stopped twice in the shade and was contemplating jumping in the Rio Grande river. Well I made it back and was exhausted. I started rehydrating with water and electrolytes but I promptly threw them up and started shivering so I just laid on the floor until I felt better. I was afraid I was going to have to call 911. Too close of a call so I will be more careful next time and the life straw is a great idea!
Probably the best video out there covering this. Everyone should understand the importance you detailed here. Thank you for the electrolyte recommendations, and water intake. Clint, this is a great video, I really appreciate you taking the time to deliver an important message that can save by prevention!
Great tips!! I watched a Syd/Mackey video a while back when they had a heat-related issue and since that I always have my bottle filled with electrolyte drink. Water just doesn't cut it when you are exercising.
I occasionally weigh myself before and after my rides and runs. Gives me an idea of how much net fluid I lost and need to replace. Can be several pounds on a hot day despite drinking a lot. (Many of those: Arizona.)
great video...i'm 61 and ride in the NE..it's been in the upper 90's dewpoints in the 70's...brutal.. i eat lots of salty snacks on the ride and drink liquid IV or LMNT
Good video. Heat injury is serious. I’m currently in Colorado and while not quite like Florida the days have been warm. Low 90’s is not uncommon. The humidity is very low here in western Colorado. The problem here as you sweat a lot of it evaporates. Well that’s good. Right? Yes and no. The evaporative cooling is good. What’s bad is the fluid loss is insensible because you’re not totally drenched. You also lose fluid through exhalation. The air is thinner so your breathing harder. The climbs can be up to 10 miles or longer further contributing to the problem. I like the electrolyte consumption suggestion. I don’t do it and need to start. I lose a lot of salt when I ride. You can see on my kit and helmet straps. In summer in the US heat is a problem anywhere in the country. Some worse than others.
I wear a white, long sleeve, ventilated jersey and white sun leggings. I also use a Da Brim on my helmet. And no, it doesn't blow off or block the vents.
Electrolytes you’ve just reminded me we in uk got some warm weather in next few days I need to buy some more. After rides I’ve found drinking some salt water helps me after sweating a bit
I've been using Hammer and Ryno Power products for a lot of years. Heed is my go-to for pre-ride electrolytes. Hammer Perpetuem chewable tablets work great for long rides. Hammer Recoverite for post-ride. Before a long hot ride, I'll use Hammer electrolyte tablets a few days before
When sweating a lot, you need more sodium than you think. Plus, it’s key to get at least some of the sodium in your body before you start. The LMNT you mentioned has 1000mg of sodium. I drink half a packet in a bike bottle of water on the way to the ride. The other packet in the next bottle I take on my ride. Longer and/or hotter rides require more. If I bring a second or third bottle on my ride, which I keep in my backpack, I’ll use skratch powder which adds some sugar into the mix. More when I get home on big days.
Hydration is a way of life, not something you do while riding. LMNT is awesome supplement to drink first thing in the morning and throughout the day. It also is a must to eat for hydration. Various fruits and veggies for hydration. Clint, you should post the video of my Flashdance waterhose post ride dance!
Good list. 👍🏻 I would also suggest getting a cycling specific water bottle that’s a stainless steel thermos. Nothing better than ice cold water 4-5 hours into ride. 😅 Throw in some ice cubes and it will keep cold all the *new* water you refill it with. ☺️
@@mattkavanaugh5623 Camelbak bottles where I live in the summer are good for about 30 minutes so definitely want to use them at the beginning of the ride. After that, they turn warm. Just so hot!
Yeah, the way in which your body sweats is that it essentially pushes sodium across a threshold (which takes some small amount of ATP) and then, through osmosis, water from your blood follows. It's why sodium salt is consumed so quickly. And as you mentioned, in high humidity, there's almost no evaporation. When water evaporates, it consumes 540 calories per gram! If it's humid, you lose that.
The garmin heat acclimation I thought was always kind of accurate. However, I just spent some time in the Bay Area (highs in the 70's) and my heat acclimation had dropped to from 39% to 24%. I went to Fruita, CO and rode for 4 hours in 90+ degree temps, and my acclimation went from 24% to 79%. That seems suspicious to me.
Had a close call last weekend. After hours in the heat struggled with breathing and close to heat exhaustion. Drinking water constantly didn't seem to help much.
Please be careful my cousin just got out of the hospital for two weeks and he almost died, he thought he was fine and it hit him fast, his kidneys almost shut down along with other bad things. He is still struggling and it's been four weeks.
VERY-Good Suggestions, in all ways! From SW FL, USA and its TOO-HOT for cycling, folks. Lifelong N. Italiano cyclist who suggests...just do NOT. Seriously!! Switch to weights, aerobics, anything else. Your body won't go "wonky" for the break during these 3-months of not cycling, if you do alternatives. Easy peasy :-))) And you'll get to 73 happily, too! Tip: switch to a net safety vest, instead of your shirt, over your bibbs. Waaayyy-more ventilation. buona fortuna...
Have you ever road trails in Birmingham (Oak Mountain state park specifically)? I live next to the entrance and it’s great. Around here, always hills and humidity lol
Anything will technically work, as there are green to double black trails available. If you were to just bring one bike though, I would bring a trail bike. I ride my Single Speed Spot Rocker (120mm SID Ultimate fork) and Yeti SB115 (Fox 140mm fork with 115mm rear). Both work great out there.
So far I've never used electrolytes, even after mountain biking for an hour or two in this Florida summer heat. I don't typically have issues while riding, however oftentimes when I get back home I get a headache that can last for hours. I really don't know what causes that. I should try using electrolytes, see it that helps.
The Tri Salts product on Amazon is interesting but it does not contain any sodium? I think I will just add a bit of salt to my usual drink mix of watered down Crystal Light - very inexpensive
Let me throw this out there for conversation, I make my own electrolyte mix and mix it in with my flow 60/90 endurance mix. Does anybody see a problem do this?
For me, the most important thing you said is to go well hydrated into an activity. If I do that, I don't need to drink the first 30 miles riding (or 10 miles hiking, or 6 miles running). At the gym I see people taking sips of water every few minutes and I believe that once a body gets used to this it will demand short drinking intervals and otherwise rebel/misfunction quickly. On another YT channel I follow, My Self Reliance, he talks about his nutritional habits/goals and the fact that he exposes himself to (moderate) thirst and hunger to become more tolerant and resilient in difficult conditions… doctors appalled😬
These heat videos are important Clint, A lot of folks don't realize how serious it is.
I love the range of your videos. Your personal stories and experiences really add depth and relatability to them.
Keep up the awesome job. You are one of my favorite youtubers to listen to about bike stuff.
Great video. I would also add that its imporant to go into the ride fully hydrated , i always have a full two litre bottle of water that i literally sip at regular intervals in the leadup to my ride, it makes a big difference. Also post ride do the same thing as it can take days to re hydrate after a tough hot day of off road climbing.
Great Video! I am a personal trainer and sports nutrition coach and I have found almost all people are slightly dehydrated when they wake up in the morning. Having a Gatorade Zero first thing in the morning makes most of my clients feel 100 times better once they make it a daily habit and it’s relatively calorie free. Also add magnesium and zinc supplements daily, people who are out in the heat and sweating a lot often need more. Another helpful tool I use to get ready to ride in the heat is to use a sauna 3 times a week for 20-30 mins. Before implementing any nutrition changes be sure to check with your doctor before adding electrolytes and supplements, especially if you have any health issues.
Lots of good tips. I have also taken my jersey off, soaked it in a creek and put the cool/wet jersey back on. Really helps
I live in Albuquerque NM and it was 87 degrees when I started the ride along the Bosque Trail and on the way back with about 10 miles remaining on a 50 mile ride it was 116 on the Garmin and I was running low on water. I stopped twice in the shade and was contemplating jumping in the Rio Grande river. Well I made it back and was exhausted. I started rehydrating with water and electrolytes but I promptly threw them up and started shivering so I just laid on the floor until I felt better. I was afraid I was going to have to call 911. Too close of a call so I will be more careful next time and the life straw is a great idea!
Probably the best video out there covering this. Everyone should understand the importance you detailed here. Thank you for the electrolyte recommendations, and water intake. Clint, this is a great video, I really appreciate you taking the time to deliver an important message that can save by prevention!
Agreed, humidity is a butt kicker
Great tips!!
I watched a Syd/Mackey video a while back when they had a heat-related issue and since that I always have my bottle filled with electrolyte drink. Water just doesn't cut it when you are exercising.
I occasionally weigh myself before and after my rides and runs. Gives me an idea of how much net fluid I lost and need to replace. Can be several pounds on a hot day despite drinking a lot. (Many of those: Arizona.)
I see way too many dudes riding Central FL in DARK shirts. Loose and light colored in our humidity.
great video...i'm 61 and ride in the NE..it's been in the upper 90's dewpoints in the 70's...brutal.. i eat lots of salty snacks on the ride and drink liquid IV or LMNT
Good video. Heat injury is serious. I’m currently in Colorado and while not quite like Florida the days have been warm. Low 90’s is not uncommon. The humidity is very low here in western Colorado. The problem here as you sweat a lot of it evaporates. Well that’s good. Right? Yes and no. The evaporative cooling is good. What’s bad is the fluid loss is insensible because you’re not totally drenched. You also lose fluid through exhalation. The air is thinner so your breathing harder. The climbs can be up to 10 miles or longer further contributing to the problem. I like the electrolyte consumption suggestion. I don’t do it and need to start. I lose a lot of salt when I ride. You can see on my kit and helmet straps. In summer in the US heat is a problem anywhere in the country. Some worse than others.
I use CarboRocket as my drink mix Grape and Black Cherry flavors. This is good stuff.
Great video clint. Very infomative. Thank you.
I wear a white, long sleeve, ventilated jersey and white sun leggings. I also use a Da Brim on my helmet. And no, it doesn't blow off or block the vents.
Electrolytes you’ve just reminded me we in uk got some warm weather in next few days I need to buy some more. After rides I’ve found drinking some salt water helps me after sweating a bit
I've been using Hammer and Ryno Power products for a lot of years. Heed is my go-to for pre-ride electrolytes. Hammer Perpetuem chewable tablets work great for long rides. Hammer Recoverite for post-ride. Before a long hot ride, I'll use Hammer electrolyte tablets a few days before
Well said, and great advice
When sweating a lot, you need more sodium than you think. Plus, it’s key to get at least some of the sodium in your body before you start. The LMNT you mentioned has 1000mg of sodium. I drink half a packet in a bike bottle of water on the way to the ride. The other packet in the next bottle I take on my ride. Longer and/or hotter rides require more. If I bring a second or third bottle on my ride, which I keep in my backpack, I’ll use skratch powder which adds some sugar into the mix. More when I get home on big days.
Hydration is a way of life, not something you do while riding. LMNT is awesome supplement to drink first thing in the morning and throughout the day. It also is a must to eat for hydration. Various fruits and veggies for hydration. Clint, you should post the video of my Flashdance waterhose post ride dance!
RUclips can only handle the Carlos Flashdance display every 10 years.
Good list. 👍🏻 I would also suggest getting a cycling specific water bottle that’s a stainless steel thermos. Nothing better than ice cold water 4-5 hours into ride. 😅 Throw in some ice cubes and it will keep cold all the *new* water you refill it with. ☺️
True
@@ClintGibbs Stainless steel hard to keep in a bottle cage on MTB
@@boydcrowder4436 I think he meant to keep in the car for after the ride
Camelbak and Polar make insulated water bottles for cycling. They really help especially when filled with ice before adding water/drink
@@mattkavanaugh5623 Camelbak bottles where I live in the summer are good for about 30 minutes so definitely want to use them at the beginning of the ride. After that, they turn warm. Just so hot!
I have been using infinit nutrition hydration mix and it has been a game changer
Yeah, the way in which your body sweats is that it essentially pushes sodium across a threshold (which takes some small amount of ATP) and then, through osmosis, water from your blood follows. It's why sodium salt is consumed so quickly. And as you mentioned, in high humidity, there's almost no evaporation. When water evaporates, it consumes 540 calories per gram! If it's humid, you lose that.
Hey, Clint have you checked out the heat acclimation app on your Garmin? Pretty cool data. Stay cool!
The garmin heat acclimation I thought was always kind of accurate. However, I just spent some time in the Bay Area (highs in the 70's) and my heat acclimation had dropped to from 39% to 24%. I went to Fruita, CO and rode for 4 hours in 90+ degree temps, and my acclimation went from 24% to 79%. That seems suspicious to me.
Had a close call last weekend. After hours in the heat struggled with breathing and close to heat exhaustion. Drinking water constantly didn't seem to help much.
Please be careful my cousin just got out of the hospital for two weeks and he almost died, he thought he was fine and it hit him fast, his kidneys almost shut down along with other bad things. He is still struggling and it's been four weeks.
VERY-Good Suggestions, in all ways! From SW FL, USA and its TOO-HOT for cycling, folks. Lifelong N. Italiano cyclist who suggests...just do NOT. Seriously!! Switch to weights, aerobics, anything else. Your body won't go "wonky" for the break during these 3-months of not cycling, if you do alternatives. Easy peasy :-))) And you'll get to 73 happily, too! Tip: switch to a net safety vest, instead of your shirt, over your bibbs. Waaayyy-more ventilation. buona fortuna...
🙌🙌🙌
Have you ever road trails in Birmingham (Oak Mountain state park specifically)? I live next to the entrance and it’s great. Around here, always hills and humidity lol
Not yet, actually. But I’ve heard a lot of good things about those trails. What type of bike is best for them?
Anything will technically work, as there are green to double black trails available. If you were to just bring one bike though, I would bring a trail bike. I ride my Single Speed Spot Rocker (120mm SID Ultimate fork) and Yeti SB115 (Fox 140mm fork with 115mm rear). Both work great out there.
So far I've never used electrolytes, even after mountain biking for an hour or two in this Florida summer heat. I don't typically have issues while riding, however oftentimes when I get back home I get a headache that can last for hours. I really don't know what causes that. I should try using electrolytes, see it that helps.
I used to get headaches after hard rides. Electrolytes pretty much eliminated that.
@@ClintGibbs I'll give that a try, I actually got some free "LMNT" electrolyte power mixes in my goodie bag from the grinduro event I did last month.
doesn't it seem a bit of a "stretch" calling it "mountain-riding" in FL ?? :-)))) pstttt...I'm from SW FL.
@@antoniiocaluso1071 ha yeah, I think it's just because we don't have a better name for it.
I live in North Florida. We have mountains 😉
The Tri Salts product on Amazon is interesting but it does not contain any sodium? I think I will just add a bit of salt to my usual drink mix of watered down Crystal Light - very inexpensive
Let me throw this out there for conversation, I make my own electrolyte mix and mix it in with my flow 60/90 endurance mix. Does anybody see a problem do this?
I litre of water weighs 1 KG theres a problem there when on a Bike.