Well, guy’s looks like the summer heat is coming in HOT! Upper 90’s temperatures usually do not hit Missouri this early. But here we are, heading into a race weekend with heat index into the 100’s. Are you ready?!?

Here are some tips to survive the baking sun.

HYDRATE! Lay off the beer and soda the week before a race. Try to consume lots of water throughout the day even if you are not outside in the heat. Nonactive individuals are recommended to have a minimum of 64 oz of water a day. If you are active, like a dirt bike race, you need a gallon… that’s right a gallon. Being the slightest bit of dehydrated can hinder you on a race day. Hydrating for a race starts before the weekend. On race/riding weekend drink plenty of water before starting. Camelback is not a bad idea either. It is important to have a “sports drink” that has electrolytes along with some complex carbohydrates in it to replenish nutrients loss over excessive riding in the heat. Avoid all sugary drinks. I used 1st Phorm Intra-Formance. I drink it before the race and at enduros I drink it between tests. Some people even put it in their hydration pack.

NUTRITION! This all depends on the type of person you are and what your body handles. It is important to remember FOOD IS FUEL. It literally gives you the fuel to function, if you do not eat, you do not function correctly. In the heat, I work better with smaller meals and snacks. Fruit is a must! Of course, there’s more but I won’t bore you with what my diet/nutrition plan looks like.

LIGHT GEAR! Lots of companies release summer gear that is a lot more vented. I like to use Fly Kinetic Mesh when it is steamy out. My dad also uses EVS Cooling Vest. They work like a charm!

STAY COOL! I used to think being outside in the elements during race day make the heat not as bad but that is WRONG. It is proven fact that staying cooler allows your body to function longer in the heat, same with being able to push longer. If possible, stay in A/C until you have to go up to the line. Don’t have A/C available? Other options are sitting in front of a fan, eating frozen foods (like fruit or smoothies), ice, and ice cold water.

If it is not a race and just a riding adventure, start the days EARLY, get up with the sun! I promise, it is a lot cooler outside before 9 AM. Plus, the views are worth it! Along with the feeling of accomplishment before most people are awake.

WATCH YOURSELF AND OTHERS! Pay attention to how you feel. If you are experiencing symptoms of dehydration and other heat related issues, get help, go to a cool place. Lookout for the people around you, they may not know what is going on.

REPLINISH! & REPLINISH SOME MORE! I cannot stress this enough. I like to be ready to get back to normal training practices as soon as possible! The muscles in your body cannot heal without replenishing what was lost in sweat and activity. After racing or a hard ride, I follow up with a protein shake and carbohydrates. So, it is protein powder, 1st Phrom Phormula 1, water, 1st Phorm Ignition, and ICE. This helps the body know it is time to start healing the muscles. It will also speed up recovery and help with soreness.

You can be the fittest person out there or work in the heat all the time but that does not eliminate the heat related risks. STAY HYRDATED & HAVE FUN!