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<p class=MsoNormal><span style='font-size:12.0pt;font-family:"Comic Sans MS";
color:blue'><o:p></o:p></span></p>
<p class=MsoNormal><span style='font-size:12.0pt;font-family:"Comic Sans MS";
color:blue'>Ladies and Gentlemen,<o:p></o:p></span></p>
<p class=MsoNormal><span style='font-size:12.0pt;font-family:"Comic Sans MS";
color:blue'><o:p> </o:p></span></p>
<p class=MsoNormal><span style='font-size:12.0pt;font-family:"Comic Sans MS";
color:blue'>First of all, thanks to all who made it out to the mission today
for Mr. Roycroft. It was incredibly hot but all pitched in to do the best
we could and I trust everyone made it home safely.<o:p></o:p></span></p>
<p class=MsoNormal><span style='font-size:12.0pt;font-family:"Comic Sans MS";
color:blue'><o:p> </o:p></span></p>
<p class=MsoNormal><span style='font-size:12.0pt;font-family:"Comic Sans MS";
color:blue'>Below is another very good article on riding in the heat and how
the hot weather conditions we experience around here are considered extreme
conditions. Everyone please stay safe, especially until we get a break in
this heat, and please consider cages when missions come up. When we
consider ride time to a mission, the time spent waiting for the mission itself
to start, the time riding in a procession and/or conduction the actual mission,
and then the amount of time we spend riding in the heat to get home, we’ve
spent a lot of time in the sun, sitting on the hot bikes and riding on the hot
pavement.<o:p></o:p></span></p>
<p class=MsoNormal><span style='font-size:12.0pt;font-family:"Comic Sans MS";
color:blue'><o:p> </o:p></span></p>
<p class=MsoNormal><span style='font-size:12.0pt;font-family:"Comic Sans MS";
color:blue'>The ride captains in the metroplex and in the other areas are
already discussing what more we can do to make conditions more tolerable.
There have been telephone and e-mail conversations this afternoon and this
evening, but there is only so much we can do. Please help us help you and
thank you all for stepping up and looking out for yourselves and each other.<o:p></o:p></span></p>
<p class=MsoNormal><span style='font-size:12.0pt;font-family:"Comic Sans MS";
color:blue'><o:p> </o:p></span></p>
<p class=MsoNormal><span style='font-size:12.0pt;font-family:"Comic Sans MS";
color:blue'>The article follows.<o:p></o:p></span></p>
<p class=MsoNormal><span style='font-size:12.0pt;font-family:"Comic Sans MS";
color:blue'><o:p> </o:p></span></p>
<p class=MsoNormal><span style='font-size:12.0pt;font-family:"Comic Sans MS";
color:blue'>Steve Lucas<o:p></o:p></span></p>
<p class=MsoNormal><span style='font-size:12.0pt;font-family:"Comic Sans MS";
color:blue'>Deputy State Captain<o:p></o:p></span></p>
<p class=MsoNormal><span style='font-size:12.0pt;font-family:"Comic Sans MS";
color:blue'>North Texas PGR<br>
<br>
<o:p></o:p></span></p>
<p align=center style='text-align:center'><strong><i><span style='font-size:
10.0pt;font-family:"Verdana","sans-serif";color:#494949'>Hot weather riding
tips</span></i></strong><o:p></o:p></p>
<table class=MsoNormalTable border=0 cellspacing=1 cellpadding=0>
<tr>
<td width=555 style='width:416.25pt;padding:.75pt .75pt .75pt .75pt'>
<p class=MsoNormal><strong><span style='font-size:10.0pt;font-family:"Verdana","sans-serif";
color:#494949'>Hydration</span></strong> <span style='font-size:12.0pt'><o:p></o:p></span></p>
<p><span style='font-size:10.0pt;font-family:"Verdana","sans-serif";
color:#494949'>Our bodies are always losing water. We can drink after the
loss, and play catch-up, or we can begin a ride by drinking before we start
and build a reserve. The harsher the environment (heat) and the longer the
ride, the more we need to have a plan for hydration. </span><o:p></o:p></p>
<p><span style='font-size:10.0pt;font-family:"Verdana","sans-serif";
color:#494949'>As sports and activities go, riding in high temperatures for
many hours at a time is very much an extreme activity. It requires more
extreme measures. This has nothing to do with someone who plays soccer for an
hour or two and sweats a little. Being subjected to multi day temperatures of
110F or more and winds of 60mph for hours on end qualifies as an extreme
activity. You need a plan. </span><o:p></o:p></p>
<p><b><span style='font-size:10.0pt;font-family:"Verdana","sans-serif";
color:#494949'>Do you have a plan?</span></b><o:p></o:p></p>
<p><span style='font-size:10.0pt;font-family:"Verdana","sans-serif";
color:#494949'>Instead of playing catch-up with hydration, I begin hydrating
lightly a day or two before extended touring in hot weather and increase use
of salty snacks. </span><o:p></o:p></p>
<p><span style='font-size:10.0pt;font-family:"Verdana","sans-serif";
color:#494949'>Then, two hours or so before departure, I will drink from 12
to 24 oz. of water. This allows enough time for my body to fill its need of
water and to dump the excess as urine. Fifteen to twenty minutes before the
start, I will drink another 10-16 oz. This is what I will initially use to
fuel sweat production, without dipping into my body hydration. </span><o:p></o:p></p>
<p><span style='font-size:10.0pt;font-family:"Verdana","sans-serif";
color:#494949'>This sequenced intake provides me with a base that my system
can access for sustained sweating as well as system functioning. From then
on, I drink lightly but frequently. </span><o:p></o:p></p>
<p><span style='font-size:10.0pt;font-family:"Verdana","sans-serif";
color:#494949'>The higher the rate of sweat, the more frequent the drinking.
The goal is not to gorge on water, but to replace water lost by sweat and
breath.</span><o:p></o:p></p>
<p><span style='font-size:10.0pt;font-family:"Verdana","sans-serif";
color:#494949'>Part of my initial drinking includes electrolytes. This can
either be from a sport drink, a banana, or what I find very convenient, an
electrolyte capsule. The benefit of an electrolyte capsule is that it is
convenient, travels well, and offers a preset dosage of electrolytes.</span><o:p></o:p></p>
<p style='margin-bottom:12.0pt'><span style='font-size:10.0pt;font-family:
"Verdana","sans-serif";color:#494949'>This way I have filled my stores of
water. I find that it makes a significant difference in the way that I feel.<br>
<br>
</span><o:p></o:p></p>
<p><b><span style='font-size:10.0pt;font-family:"Verdana","sans-serif";
color:#494949'>So how much can I gulp down?</span></b><o:p></o:p></p>
<p><span style='font-size:10.0pt;font-family:"Verdana","sans-serif";
color:#494949'>Drinking smaller amounts of water often is best ie 8 to 12
ounces. On a motorcycle, this involves having some sort of onboard water
supply that allows you to drink on the fly. </span><o:p></o:p></p>
<p><span style='font-size:10.0pt;font-family:"Verdana","sans-serif";
color:#494949'>In hot weather riding, drinking large amounts every 2 hrs is
nowhere near as good as drinking smaller amounts at more frequent intervals. </span><o:p></o:p></p>
<p><span style='font-size:10.0pt;font-family:"Verdana","sans-serif";
color:#494949'>Gulping down significant amounts of water may actually be
counter productive since there is a limit as to how much water our stomach
can process at one time. </span><o:p></o:p></p>
<p><span style='font-size:10.0pt;font-family:"Verdana","sans-serif";
color:#494949'>The typical maximum rate of absorption for liquid is between
25 to 30 ounces per hour. </span><o:p></o:p></p>
<p><span style='font-size:10.0pt;font-family:"Verdana","sans-serif";
color:#494949'>With large gulps, much of the water may end up sitting in our
stomach, as opposed to being rapidly absorbed and put to use. Water sitting
in our stomach only makes us feel bloated. </span><o:p></o:p></p>
<p><span style='font-size:10.0pt;font-family:"Verdana","sans-serif";
color:#494949'>Gulping larger amounts of water also implies waiting for
longer intervals between drinks. During this time, our system is subjected to
a yo-yo effect as we replenish and then deplete its resources with our
electrolyte levels swinging from significant concentration to significant
dilution.</span><o:p></o:p></p>
<p><span style='font-size:10.0pt;font-family:"Verdana","sans-serif";
color:#494949'>This is because heavy and rapid water intake has a direct and
quick effect on our blood volume, momentarily diluting our blood’s
concentration. So we spend the day going from concentrated blood to diluted
blood, back and forth. Not ideal.</span><o:p></o:p></p>
<p><span style='font-size:10.0pt;font-family:"Verdana","sans-serif";
color:#494949'>It’s similar to long discharge intervals between
recharges for an automotive battery. Deep discharge rates are not good for
the battery. The ideal is to hook the battery up to an automatic charger that
will give it what it needs in small doses. Same reasoning. </span><o:p></o:p></p>
<p><b><span style='font-size:10.0pt;font-family:"Verdana","sans-serif";
color:#494949'>How serious is this need to ensure hydration?</span></b><o:p></o:p></p>
<p><span style='font-size:10.0pt;font-family:"Verdana","sans-serif";
color:#494949'>Consider that during high speed, hot weather riding, you can
lose up to 50 ounces of water per hour or more. And yet you can only absorb a
maximum of approx 30 ounces per hour. Assuming that you are very efficient
and hydrating maximally, after 5 hours of riding in intense heat you will
still be in water deficit by 100 ounces! </span><o:p></o:p></p>
<p><span style='font-size:10.0pt;font-family:"Verdana","sans-serif";
color:#494949'>This underscores the importance of getting a head start by
beginning to hydrate before the ride begins and then continue by drinking
often. Because there is a limit to how much water we can absorb over a one
hour period, you cannot make up for forgotten drink by drinking more. This is
where having a plan and sticking to it takes on more meaning.</span><o:p></o:p></p>
<p><span style='font-size:10.0pt;font-family:"Verdana","sans-serif";
color:#494949'>Drink after a ride, even if you find yourself in a nice air
conditioned room. You may no longer need water to allow for sweating, but you
want to replace the water lost since your last hydration. You also want to
begin building reserves for tomorrow’s ride. Remember the plan. </span><o:p></o:p></p>
<p><span style='font-size:10.0pt;font-family:"Verdana","sans-serif";
color:#494949'>Eating some salty food or snacks (unless you have high blood
pressure) will be good on 2 levels. It will increase your thirst level as
well as helping your body retain more of the water by replenishing your
sodium (electrolyte) levels. </span><o:p></o:p></p>
<p><span style='font-size:10.0pt;font-family:"Verdana","sans-serif";
color:#494949'>note: Caffeine and alcohol are diuretics. They will increase
water loss through urination. Alcohol also tends to pull water from brain
cells and other organs, dehydrating them. Something to consider when
hydration is critical.</span><o:p></o:p></p>
<p><span style='font-size:10.0pt;font-family:"Verdana","sans-serif";
color:#494949'>Summary: If I expect to be sweating for hours on end,
especially on a multi day, hot weather ride, I drink before the need arises
in order to build up reserves <b><i>and </i></b>I take electrolytes in order
process this water optimally.<o:p></o:p></span></p>
</td>
</tr>
</table>
<p class=MsoNormal><b><span style='font-size:10.0pt;font-family:"Verdana","sans-serif";
color:#494949'>Why adding sports nutrition and vitamin supplements is a good
thing</span></b> <o:p></o:p></p>
<p><span style='font-size:10.0pt;font-family:"Verdana","sans-serif";color:#494949'>Electrolytes
are our friends. They regulate many vital processes in our body. Some of the
main players are: sodium, potassium, chloride, magnesium, calcium, bicarbonate,
phosphate, sulfate. </span><o:p></o:p></p>
<p><b><span style='font-size:10.0pt;font-family:"Verdana","sans-serif";
color:#494949'>So why are they important?</span></b><o:p></o:p></p>
<p><span style='font-size:10.0pt;font-family:"Verdana","sans-serif";color:#494949'>Electrolytes
are used by our body to ensure proper cellular functioning. They regulate water
levels and play vital roles for muscle, nerve, and brain function. Basically,
they make sure that the water is where it is supposed to be and doing what it
is supposed to do. And they supervise that this is so. Remember our example
about the factory workers and the supervisors?</span><o:p></o:p></p>
<p><span style='font-size:10.0pt;font-family:"Verdana","sans-serif";color:#494949'>And
this is no small task as our bodies are made of approx 60% water.</span><o:p></o:p></p>
<p><span style='font-size:10.0pt;font-family:"Verdana","sans-serif";color:#494949'>We
know that water is a critical resource for our body processes. It not only is used
for body cooling but to maintain cellular health and allow for body processes
to function. As many know, we can live without food for several weeks, but die
if without water for several days.</span><o:p></o:p></p>
<p><span style='font-size:10.0pt;font-family:"Verdana","sans-serif";color:#494949'>But
it’s not a question of just drowning everything in water. Our system
water levels and electrolytes need to be in balance. Not too much nor too
little. </span><o:p></o:p></p>
<ul type=disc>
<li class=MsoNormal style='mso-margin-top-alt:auto;mso-margin-bottom-alt:auto;
mso-list:l0 level1 lfo1'><span style='font-size:10.0pt;font-family:"Verdana","sans-serif";
color:#494949'>So water is only a resource that our body uses for its
processes. </span><o:p></o:p></li>
<li class=MsoNormal style='mso-margin-top-alt:auto;mso-margin-bottom-alt:auto;
mso-list:l0 level1 lfo1'><span style='font-size:10.0pt;font-family:"Verdana","sans-serif";
color:#494949'>Electrolytes are what determine what to do with that
resource. </span><o:p></o:p></li>
</ul>
<p><span style='font-size:10.0pt;font-family:"Verdana","sans-serif";color:#494949'>For
example, too dilute or too concentrated electrolyte levels can swell our brain
cells with water or shrink them by pulling water out of the cell walls. And of
course, this affects our thinking.</span><o:p></o:p></p>
<p><span style='font-size:10.0pt;font-family:"Verdana","sans-serif";color:#494949'>As
with many things important to good functioning, our body monitors our
electrolyte levels. Too low a level and we may get cravings. Too high a level
and it dumps the excess in urine.</span><o:p></o:p></p>
<p><span style='font-size:10.0pt;font-family:"Verdana","sans-serif";color:#494949'>Speaking
of <a name=cravings>cravings</a>, if you ever enter a food mart, notice what
you have a craving for. Chances are good that your body is speaking to you
about </span><a
href="http://pages.infinit.net/mcrides/hot_weather/supplements.htm"><span
style='font-size:10.0pt;font-family:"Verdana","sans-serif"'>what it needs</span></a><span
style='font-size:10.0pt;font-family:"Verdana","sans-serif";color:#494949'>. </span><o:p></o:p></p>
<p><b><span style='font-size:10.0pt;font-family:"Verdana","sans-serif";
color:#494949'>So when do we need them?</span></b><o:p></o:p></p>
<p><span style='font-size:10.0pt;font-family:"Verdana","sans-serif";color:#494949'>For
normal activities and sports, electrolyte levels are not a problem. Even when
sweating heavily, most activities only last between 90 and 120 minutes. There
isn’t enough sweat loss and water replacement to dilute our electrolyte
levels beyond what is provided by a regular diet.</span><o:p></o:p></p>
<p><span style='font-size:10.0pt;font-family:"Verdana","sans-serif";color:#494949'>But
motorcycle riding in hot weather for many hours provides a brutal and
resource-depleting environment. Our cooling system is working with pedal to the
metal ie at max capacity for a prolonged period of time. This is a very
different game.</span><o:p></o:p></p>
<p><span style='font-size:10.0pt;font-family:"Verdana","sans-serif";color:#494949'>With
heavy sweating, we can lose over 50 ounces per hour. This sweat is composed of
body water and electrolytes. That’s why sweat tastes salty. If all we do
is drink copious amounts of water, we dilute our electrolyte levels. </span><o:p></o:p></p>
<p><strong><span style='font-size:10.0pt;font-family:"Verdana","sans-serif";
color:#494949'>Result?</span></strong><o:p></o:p></p>
<p><span style='font-size:10.0pt;font-family:"Verdana","sans-serif";color:#494949'>Our
body gets the raw resource it needs for its processes, but it now lacks the
elements that determine what to do with that resource. The delicate balance that
our system requires is literally thrown out of whack. </span><o:p></o:p></p>
<p><span style='font-size:10.0pt;font-family:"Verdana","sans-serif";color:#494949'>Another
<a name=consideration>consideration</a> is that electrolytes </span><a
href="http://pages.infinit.net/mcrides/hot_weather/balance.htm"><span
style='font-size:10.0pt;font-family:"Verdana","sans-serif"'>work in balance</span></a><span
style='font-size:10.0pt;font-family:"Verdana","sans-serif";color:#494949'> with
each other. </span><o:p></o:p></p>
<p><span style='font-size:10.0pt;font-family:"Verdana","sans-serif";color:#494949'>One
way to ensure good electrolyte levels is by our choice of foods.</span><o:p></o:p></p>
<p><span style='font-size:10.0pt;font-family:"Verdana","sans-serif";color:#494949'>For
example, orange juice and bananas are good items. Tomato juice or vegetable
juice cocktail are also very good. But when travelling in hot weather for many
hours, keeping perishable food items at a reasonable temperature is often a
bother.</span><o:p></o:p></p>
<p><span style='font-size:10.0pt;font-family:"Verdana","sans-serif";color:#494949'>One
<a name=solution>solution</a> that I find very convenient (from my athletic
days) is to use <b><i>sport nutrition supplements. </i></b>They are relatively
inexpensive and very convenient.<b><i> </i></b>Good sport nutrition
supplementation provides a proper dose and balance of electrolytes and are easy
to carry and take. I just pop a capsule when needed. They also don't give me a
lot of what I might not want ie </span><a
href="http://pages.infinit.net/mcrides/hot_weather/added.htm"><span
style='font-size:10.0pt;font-family:"Verdana","sans-serif"'>added sugars, fats</span></a><span
style='font-size:10.0pt;font-family:"Verdana","sans-serif";color:#494949'> etc.
When drinking significant amounts of water over time, they remove the guesswork
of wondering if my electrolyte levels are in balance. </span><o:p></o:p></p>
<p><span style='font-size:10.0pt;font-family:"Verdana","sans-serif";color:#494949'>Another
option that I use are energy drinks that target more extreme activites. More on
this later, as this is a whole subject in itself.</span><o:p></o:p></p>
<p><span style='font-size:10.0pt;font-family:"Verdana","sans-serif";color:#494949'>After
considerable trial and error, I find this to be the most convenient way to
ensure proper electrolyte levels when sweating for extended periods of time on
a motorcycle. They keep well (are not heat sensitive), are easy to take, and
allow my system to function at peak capacity while considerably reducing
heat-related fatigue.</span><o:p></o:p></p>
<p class=MsoNormal><o:p> </o:p></p>
<p class=MsoNormal><span style='font-size:12.0pt;font-family:"Comic Sans MS";
color:blue'><o:p> </o:p></span></p>
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