|
Article (11) BIKERS, SUN, AND
DEHYDRATION
by Rod Jones
Summer is here and with it
not only the famous Florida sunshine, but also the heat and infamous
humidity. Still, it’s a great time to ride, but also a time to take extra
precautions to ensure our rides are safe and fun. One of the special problems
we face in the summer is dehydration—the loss of water from our body. The
obvious solution, of course, is to drink plenty of fluids. For most of us,
though, it’s not as easy as it sounds— waiting until we’re thirsty is too
late. By that time we are already dehydrated. So what’s the big deal? Why
is water so important to us? First of all, water is the
largest component of our bodies, making up more than 60% by weight.
Secondly, nearly all the bio-chemical reactions within our body cells
depend on water and a balance of electrolytes. When our body loses water
and electrolytes, those bio-chemical reactions that keep us alive are
disrupted. We lose water primarily through perspiration, urination and
respiration (1.5 liters) through urination, and another 3 –4 glasses
through the skin. On an inactive day, with moderate temperature, we
lose
approximately 6 glasses of water
|
|
increase
dramatically—as much as a ½ - 1 liter an hour.
The problem is that the
loss of as little as 1% of body weight (3/4 to 1 liter of water) can
reduce muscle performance and cause early symptoms of dehydration,
including headache, dry eyes, irritability, as well as several effects
particularly significant for motorcyclists—loss of concentration,
decreased coordination and fatigue. Do any of those seem familiar? When
was the last time you urinated and what color was your urine? Anything
brighter than pale yellow is a sign of dehydration. If you can’t remember
when you last urinated, you are probably significantly dehydrated. And
guess what? We might not feel thirsty until we have lost as much as 2% of
body weight. Lose 2 – 3% and our ability to perform can be noticeably
degraded. Continue to lose fluids without replacement and we’re facing
possible heat exhaustion and even heat stroke, a life-threatening
emergency.
So what do we do? First,
drink plenty of fluids. And don’t wait until you feel thirsty. Drink
because you know you should and make it part of a daily plan. On average,
that means at least 8 – 9 glasses of water a day. On especially hot days
or days of increased activity, we need even more.
Avoid alcoholic and
caffeinated beverages. They have a diuretic effect and increase our
loss of water. Avoid carbonated drinks for the same reason.
Wear
light colored, loose fitting cotton clothing to help keep cooler and
aid in evaporation of sweat from the skin, which provides 90% of our
cooling ability.
Riding in the hot, humid
Florida summers will never be as comfortable as the milder days we enjoy
the rest of the year. But by following these simple guidelines, they can
be just as safe, and just as much fun. Besides, an extra bathroom stop or
two never hurt anyone. See you on the road.
(Information contained in this article was
obtained from multiple sources, including "Cooler Heads Prevail – Heat
Stroke, Dehydration & Prevention" by Buck Tilton, M.S. and Frank Hubbell,
D.O. (www.gorp.com);
"Dehydration" (www.surviveoutdoors.com);
and "Hydration/Dehydration—Water for Health and Performance" by L. Lee
Coyne, Ph.D. (www.centralhome.com/ballroomcountry/hydration.htm)
|