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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
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   and from breathing. Throw in a little activity, along with the hot sun and humidity and our sweat loss can  

 

 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)

 
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