Winter Hydration Tips - How Much Water Do You Need?

The Goal: x4 - 24oz Polar Bottles per day

Winter air is notorious for being super dry. Today as I'm writing this, the outdoor humidity is only 20%. When I went snowshoeing the other day after Snowstorm Juno, the snow literally was powder. It was so dry that you couldn't even pack it to make snowballs.
Indoors, conditions can be even worse with heating units, fireplaces, etc. all blazing away. It can take humidity levels down to a very unhealthy level.

So just think what these conditions can do to your lungs, skin and overall winter sports performance. Making matters worse, being even slightly dehydrated puts you at greater risk for hypothermia! Nobody needs that. Here are some  simple ways to combat the problem of dehydration during the winter months.

Indoors: Get a Humidifier
Having proper humidity especially in your sleep and workout areas is key. My Nordic Track Ultra Flex is in the master bedroom so that whole area, minus the walk in closet is humidified. Room humidity of between 45-50% will make breathing easier and your skin feel more comfortable.
Traveling? I take along my Air O Swiss Travel Ultrasonic Humidifier. Pop a single serve water bottle on top and it pumps out an adjustable ultra-fine cool mist. Can be used at your desk in the office, hotel room. Anywhere! Get one here: Air-O-Swiss AOS 7146 Travel Ultrasonic Humidifier - Cool Mist



Internal Hydration-How Much Water Do You Need?
All the experts say "Drink plenty of water" but they never quite say exactly how much. A lot is going to depend on your size and overall activity. Obviously working out in the cold dry air will likewise put extra stress on your hydration efforts. I'm going to give you the 3 Liter Hydration Challenge as it is a good place to start.

THE PLAN: Drink x4 - 24 oz water bottles per day
You can use any BPA Free water bottle. I also like the thermal, stainless steel bottles as they keep the water nice and chilly for hours.

Pure Inventions Drops to Zoop Up Your Water

1.) First thing in the morning before you even get out of bed, down a 24 oz bottle of ice water. This will boost your metabolism and start things moving along for you. Water on an empty stomach cleanses the internal organs and bloodstream of impurities. You can even add Pure Inventions LLC - Green Tea Extract - Original Flavor, 2 fl oz liquid for flavor if pure water is just too plain for your tastes. So now you are a quarter way through your water quota for the day! 

24 oz Insulated Thermal Water Bottle

2.) Increase Your Intake of Raw Fruit, Vegetables, Smoothies and Soups
My breakfast is usually a smoothie with protein powder added in. I have the Vitamix 5200 Series Blender Super Package.  I toss in frozen berries, carrots, celery, apples, spring greens...whatever. This all goes towards your water totals for the day and the extra fiber + protein will keep you satisfied longer. It all helps the morning cleansing cycle to work at optimum level. Same thing for lunch. Start with some vegetable or lentil soup while you're getting the meal ready. Keep in mind that thirst often masquerades as hunger. Focus on high moisture content complex carbohydrates and you can count this as one half of one of the four - 24 oz servings of water for the day.

Raw fruits and vegetables in my VitaMix

3.) Take it With You
If you are trekking outdoors, just because it's winter doesn't mean you should leave your hydration pack at home. Your body heat will most likely keep the water in your reservoir from freezing (I've not had a problem during cold weather hikes).

Another thing you can do is pack some of that hot soup to help you warm up. Winter hikes are no place for a cold salad! I like to fill my wide mouth Klean Kanteens with soups and stews for the crew. A great way to hydrate and keep toasty while you're out in the outback. Check out all the colors of Klean Kanteen Wide Mouth Insulated Water Bottles with Loop Caps

Hot Homemade Cream of Broccoli Soup

4.) Sterilize Water on the Fly
Another thing you can do is invest in a filtering/sterilizing water bottle. That way you can use water available at the parks and recreational areas without carrying in so much of your own. I like the Camelbak All Clear as it can even be used with water from a running stream. The UV light in the All Clear is 99.9% effective on bacteria, viruses and protozoa. Pick one up here:
Camelbak All Clear Bottle Pre-Filter

Camelbak All Clear uses UV light to kill viruses, bacteria and protozoa

Include Fruits and Vegetables with Each Meal + 24 ozs of Water
I really enjoy my grilled salmon! I make it on my panini press and serve it on a bed of spring greens with sauteed mushrooms and peppers. I also like oven baked sweet potato fries as they are loaded with beta carotene. You can mix it up and use oranges and apples to garnish your greens as well. Meal time is also time for another 24 oz bottle of water. Three meals per day plus the 24 ozs you had before arising and you're DONE. See? It's not so hard and your fitness as well as over all performance with soar this winter. Just remember to space out your water consumption throughout the day as I've recommended here.

Panini Grilled Salmon, spring greens, raw mushrooms and sweet potato fries.

Antioxidant Powered Workouts - Pure Inventions

Now you can enjoy the power of antioxidant rich green tea anytime, anywhere. Pure Inventions!

One of the downsides to increasing the intensity of your fitness routine is the increase in oxidative stress. Just as aerobic exercise means "with oxygen", upping that key component causes greater oxidation of your cells. Think rust on iron that's exposed to oxygen! Oxidative damage shows up as soreness, inflammation and loss of muscle gains over time.

Pure Inventions Green Tea Drops
What if you could have an instant answer to oxidation as you are working out at the gym? It's possible. If you are like me and DON'T like taking handfuls of hard pills throughout the day, consider this new product from Pure Inventions. Their delicious Green Tea Drops can go with you in your duffel bag to be added to your water bottle refill. No refrigeration needed, one large bottle gives you a whopping 60 servings.

Pack a bottle of Green Tea Drops with your water bottle in your gym bag.

Green Tea to Go
Pure Inventions Green Tea Drops, Specialty Solutions and Antioxidant Super Fruits come in crazy good natural flavors including Raspberry, Peach, Coconut, White Tea, Blueberry, Pineapple, Chocolate and more. Better still, many of them also offer beneficial herbs and nutrients such as Chamomile, Passion fruit & D3.  It's almost like someone handing you a rich cup of green tea anywhere you are! You can even add hot water and drink it that way to warm up.
Either way, hot or cold, they can help you get the needed antioxidants in your diet while increasing your water intake. I keep a little bottle on the water cooler next to my Nordic Flex Ultra Lift. When I go to refill my bottle or cup for a drink, I add a dropper full of Pure Inventions. EASY!

Pure Inventions Green Tea drops can be added to hot water for a proper cup of tea.

Green Tea Extracts
As Nutritionists, we devised our Green Tea Extracts to give you a boost of antioxidants and immune support. Choose from one of our six flavors, each containing 100 mg of Green Tea per serving (equivalent to 10 cups of brewed green tea). Our all-natural health and wellness drops have: NO calories, NO sugar, NO artificial sweeteners, NO artificial ingredients, NO caffeine, and NO gluten or sodium. Improve your hydration and health today with our convenient and delicious drops! 

  

Pure Inventions are available online at PureInventions.com

Tips For Keeping Warm Outdoors

Having the right accessories such as these snowboarding gloves means warmer hands because you don't have to remove them to adjust your bindings.

Wintertime is always a challenge for getting outdoors. I have and love my Gore-Tex Hardshell Snowboarding Pants which have sealed full length zippers down the leg. These help with my skis or snowshoe boots so that I don't have to take them off needlessly.

Glove Love
The same thing with gloves. If you get a pair that are well articulated (read "fingered") you'll find that they can remain on while you adjust your snowboard or snowshoe bindings. Also, I use my Scott Snowboarding Gloves with my camera and to do other things that mittens won't allow.
Tip for Keeping Hands Warmer: Dry skin is really the bane of maintaining warmth. Try applying a good coat of either Vaseline Petroleum Jelly or Coconut Oil to your hands before putting your gloves on. Your skin will be very soft and your hands will stay much warmer.

Soup it Up
If you don't already have one, this is the time to invest in a Thermos or insulated container. They are reusable and can keep soup and or coffee piping hot for up to 8 hours! My favorites are made by Klean Kanteen who has also just come out with thermal food containers. I haven't tried them but their Wide Mouth Insulated containers come in 12, 16 and 24 oz which fits most of my soup and coffee needs. The larger container even holds enough soup for two.
Quick Hot Soup Tip: On the way out with no time to heat your soup? Put a cup of water in the microwave for 2 minutes. Add to your thermal container and add your soup if it's condensed. If not, leave the hot water in for about five minutes, then pour it out and add your cold soup. It will heat up enroute.

Dress the Part & Layer Right
If you train or ride your bicycle during the winter months, try to get a few cycle specific pieces like a jacket and pants which block the wind. Gore-Tex Windstopper fabric is lightweight, non-bulky and can be layered with a Merino Wool undershirt like those from Bluey Australia. Please DON'T layer with cotton though. During the wintertime, cotton holds sweat instead of wicking like wool causing you to chill down and freeze. Wool or silk baselayers work much better. However one of the best cycle wear that looks like street wear would have to be the Portland Jacket by Showers Pass. Fully tricked out as a technical jacket, it won't stand out when you stop for that Latte or Cappuccino Mocha.

Showers Pass Portland Jacket is warm yet breatheable. Perfect for layering and riding in the rain or snow.

Showers Pass Waterproof Pants

Stay Hydrated
Dehydration can sneak up on us during the winter months especially. All the same, if you are dehydrated, you run an even greater risk of hypothermia. Try sipping warm or hot liquids during your hike, ride or run. This is where carrying some hot soup will actually do double duty. The broth will replace much needed water in your system while warming you from the inside out. Don't over-do the coffee though. Caffeine actually acts as a diuretic, causing you to lose even more precious moisture! Soup or even hot cocoa made with milk is more nutritious, keeping you warm and energized for the trek.

Stay hydrated by taking along extra water for the trip.

Autumn Cycling Vacation: BikeLoot Review

This arrived in time for my bicycle touring vacation. BIKELOOT!

I'm taking my vacation a bit later this year. Usually we go away for camping at the cabin the last week in August or so but I've had several conflicting engagements. So since it is later, I decided to do a fall bicycle tour, choosing a different scenic route each day. That's why I was so excited to see my Septenergy BikeLoot box arrive as my vacation began.

What is BikeLoot?
I've covered NatureBox before and BikeLoot is a similar subscription to that service. However, it is more specific to cyclists which makes it an even more personalized gift.  Here's the description of the service from their website:

How Does BikeLoot Work?
BikeLoot Box is a monthly box subscription that has your cycling lifestyle covered. With BikeLoot you will try five to six of the top cycling industry product samples, like gels, bars, hydration, and maintenance, and we send it straight to your door, every month for as low as $9/month.  Just follow these easy steps and you will be discovering what makes you ride month after month.​

The Septenergy BikeLoot Box 
Some things like the Chocolate #9 which I have reviewed here before were familiar but several other items were surprising treats that I would also keep on the bicycle. In fact I used Chocolate #9 for the Rapha Women's 100 this past July.  Here are some of my other Septenergy favorites:

Elete Electrolytes 
These little pouches of pure electrolyte concentrate can turn any 24oz water bottle into a sugar & calorie free power drink. Very easy to use, I added one (you get three) to my Thermal PolarBottle and hit the road. 

Rip Van Wafels 
These are portable wafer thin, caramel filled Amsterdam Wafels. After a long ride, stop for some coffee and warm the wafel by placing it over the cup rim. No preservatives, artificial flavors or HFCS. Almost like having breakfast to go!

I'd like a little wafel to go with my whipped cream.

Baobab Foods
Hailed as the King of the Superfoods, Baobab,(remember the Little Prince from outer space?) is very nutritious giving you a burst of energy from pure B6 and B12. You get two packets and this would probably make a good recovery drink once you get home. A little chalky but not bad.

Perky Jerky 
Somebody got the memo. Us cyclists LOVE JERKY! Almost like steak to go, this beef treat is marinated in traditional jerky seasonings PLUS Guarana. This .5 oz pouch will give you a bit of a energy-protein boost to get you home.

The Wrap 
BikeLoot is definitely going into my Holiday Guide this year. You can choose where to ship BikeLoot and how long the subscription lasts. If the person lives in an area where riding is restricted to the warmer months, you can choose to ship BikeLoot then. Most of the items are small enough to take with you in your cycling jersey or seat bag. It's really up to you and I think a little cache of cycling specific surprises like this definitely will make your month.  

Make Your Move: Fall Bicycle Touring

Cooler temps and changing colors make autumn the perfect time for a bicycle tour. Basil Cosa Rear Basket on an Schwinn Admiral

Now is the time to start planning your fall get-away...by bicycle! Really any destination can be made even more special with the addition of a bicycle tour. If you are going on vacation, check and see if there is a local bicycle rental shop in the area. When I sailed to Nantucket Island during my Cape Cod vacation a few summers ago, there was a local bicycle shop that offered rentals by the hour. It was a great way to see the town as the streets are tiny and often congested with traffic during the tourist season.

You can either rent a bicycle or take along a foldy like this Barcelona model from Citizen.

Folding Bicycles
An alternative to renting a bicycle on location is to bring along a foldy. Many of these models pack down to almost luggage size and allow you to take them on board a bus, ship, train or airplane.

My Greenzone Alloy Folding Bicycle weighs about 25lbs. PHOTO: Chelsea Piers, NYC

I've traveled with my Greenzone Folding Bicycle by train and it was really easy to set up and ride once we disembarked.Starting at Penn Station on 34th Street and 7th Avenue, it took less than 20 minutes to roll downtown to our destination at the Lighthouse Restaurant at Chelsea Piers. I recorded such a ride with my Greenzone for this NYC Bike Path Film.

Brompton folding bicycle goes anywhere!

Ride Destinations from Home
If you are doing a "stay-cation", you can use a full sized bicycle that will hold a lot more gear for your day out. This would be a day-trip on bicycle so you just need enough things for a picnic lunch and a comfortable day out.  Just like a backpacking trip but on your bicycle!  Here's how:

Detours Sodo Front Bag has a clear sleeve for your ride map and phone.

• Map your destination ahead of time. I like Detour's Sodo Front Bag as it has a clear case for your ride map and iPhone. A trunk and panniers hold enough for a day's worth of travel gear.

•  Don't forget to bring a picnic blanket if where you're going does not have tables and benches. 

•  It's always good to pack your food in a separate thermal tote. It will keep your food and drinks cold until your stop to eat. They come in different sizes and shapes to fit your bicycle rack or panniers.

My Gore Bike Wear Phantom SO Lady Jacket has removable sleeves-perfect for bicycle touring and stow away in my trunk and panniers!

• Remember to pack a flat kit and a small first aid kit for emergencies on the road. I like the Adventure Medical Kits Ultralight-Watertight series.

• Bring a change of clothes and a water-proof jacket in case of rain. Shower's Pass Portland Jacket is perfect for cooler fall weather and heavy downpours.

Tour-ready and easy to pack, Portland Jacket by Showers Pass

•  Bring enough water or if you are going to a place where there is a safe water source you can take along a CamelBak All Clear UV Microbiological Water Purifier. It uses UV light to treat the water so you needn't haul large amounts for the trip. 

Water and juicy snacks are perfect for a bicycle tour!

Heat & Sun Awareness: Chill Your Workout

Heat & Sun Busters: Enduracool Towel, Sunblocks & Hydration Day Pack.

Now that the heat is officially on, it's time to prepare your strategy on how to keep cool while working out this summer. There are a few things I keep with me for running, hiking or bicycling that help me to be free from overheating and suffering sunburn. I LOVE a golden tan but I know too much unprotected exposure can ruin your skin. Check out my Heat & Sun Awareness Project on Pinterest for the best sunblocks, clothing and accessories to beat the blistering days to come. So before you head out, here are a few sun & heat survival items to pack for the road.

Running, Walking or Short Hikes

The Dart Lumbar Pack by Mountainsmith

If you are going for a 45 minute run or hike, you can get away with a minimal amount of water, 16ozs at least and pack a water filtration system in your car for refills. This is easy to do at state and national parks and resorts with a clean water supply (fountains). Otherwise, just take a small water bottle with you in lumbar pack like this Mountainsmith Dart TLS Lumbar Pack. It even has a zippered pocket for energy gels and lip / skin sunblock. I use Mission Athletecare's Ultra Hydrating Lip Protector with an SPF of 20. Moisturizing and paraben free, it offers both UVA/UVB protection. The Dart comes with its own little water bottle or you can pop in a Purificup in the holder and filter water on the fly if you know there are going to be clean water sources on your trek.

Day Hikes or Backpacking

CamelBak Antidote 100 oz Reservoir is easy to clean.

Front country hikes that are going to require walks or runs for over 60 minutes should have you taking more water or at least a water filtration system with a refillable bladder. I like the CamelBak Antidote as it fits in most any day-pack or you can get their Mule for minimum bulk & weight.  This is a 100 oz reservoir hydration system and has a very large fill port which allows for easy, thorough cleaning. 

My Rudy Project Hydration II Day Pack accommodates this reservoir with even more room for snacks, sunblock, extra socks and a light jacket. Look for fabrics with built in SPF which can help you stay cooler and burn-free.  I have quite a few new pieces at my Heat & Sun Awareness Project

Bicycle Commutes
Packing for a short ride from point A to point B should not be a problem in the summertime. You may need a little extra water but you can top off before you leave by drinking a extra water and then fill up again when you arrive at your destination. If it's under 4 miles or a short commute, a 24 oz bottle of chilled ice water should be fine. I take a thermal Polar Bottle and fill it 1/3 of the way with ice. It's stays incredibly chilly for the whole ride even on very hot days of 85-90 degrees.

This Detours D2R Trunk Bag accommodates extra water for your ride.

Bicycle Touring
What's good about the Detours D2R Trunk Bag is that you can also use it for longer distance commutes or touring.  The water bottle holder in the rear of the bag allows you to double your amount of water if you also have a bottle cage on your bike. The D2R expands to hold a First Aid Kit, sunblock and extra sun protective clothing.  Add a set of panniers for extra storage and you are really ready for a day on the road.

The Wrap 
The summer heat can be brutal and heat exhaustion and stoke can sneak up on you in short order. Check out the new cooling technology built into clothing, towels and now arm sleeves which also block the sun. If you are running or cycling, wet them, snap them and pull them on. As your blood flows past them at your pulse points, you will immediately feel refreshed thanks to the temperature lowering polymers built into the fabric. You also might want to check the conditions before and while you are out.  Kestrel has come out with a Heat Stress Tracker which measures heat index, wet bulb readings and other important parameters to tell you when heat exhaustion is imminent. A weather meter with this sort of capability allows you to check the weather in your immediate area and alerts you to take the proper precautions to guard against heat stroke.

EnduraCool Cooling Arm Sleeves by Mission

So Chill: The Benefits of Ice Cold Water

Sipping just 16 oz of icy cold water can boost your metabolism 24% - Polar Bottle's NEW Thermaluxe Stainless Steel Thermal Bottle

 

Last year, I started a Heat & Sun Awareness Project and launched it on Pinterest.

Cool Cups!  Klean Kanteen's Steel Pints go hiking.

Why? Well, because one of the areas where many of us athletes still struggle is in hydration and sun protection. Dehydration, sun and heat stroke are still deadly killers that needn't be. Your body really can't work at full capacity when it's swimming in concentrated toxins and salts.  Yeech! Signs of dehydration are scant, dark urine, decreased sweating and sallow skin that's lost it's elasticity.  Really, who needs that?

With a few inexpensive precautions, you can maximize your workout while helping your body to stay cool under fire. The new watchword is "stainless steel".  Single use plastic bottles are out.  What's going on now is refill and reuse which is great eco-wise and for the economy. I can't tell you how disgusting it is to see plastic water bottles littering my bicycle route in the morning.  What a waste!  It mars the landscape and costs millions of dollars for municipalities to clean up. Stainless steel drink containers and cups are clean, reusable and a much better choice over disposable plastics.
 

Polar Bottle's NEW Thermaluxe
One of the new tools to combat heat exhaustion and dehydration is Polar Bottle's NEW Thermaluxe Insulated Stainless Steel Bottle.  This is a double walled thermal bottle that keeps drinks hot for 4-5 hours, chilly for 20+ hours. (Tip: Fill your thermal bottle with 1/2 crushed ice on hot days and it will stay icy cold for hours).  What I like about stainless steel is that you can actually boil water in them if you have to. However, where they shine is how they don't hold odors from previous drink contents.

This new Polar Bottle Thermaluxe goes one better by having their Half Twist Lid included. The Half Twist and Go situation means that you don't have to change to a cafe lid for sipping and a loop cap for traveling like the SS Klean Kanteens (which I am also crazy about). There are pros and cons on both sides but just having one lid seems like it would make your life simpler.

So really now is the time to make your upgrades in sports hydration. A water bottle is essential to your workout arsenal and now you can have your cold water and drink it too.

Use a Purificup to refill your Polar Bottle on the fly.

Pure Water
Another essential item I would pair with your thermal drink container is a Purificup.  A Purificup is a completely portable traveling water filtration system. You can take it to the park or outback with you and filter water on the fly.  I've used it to filter water for a whole week of camping in the wilderness as it removes chemicals, heavy metals, bacteria and water borne pathogens like Giardia. 

If you are running, hiking or cycling in your local park, take a Purificup to filter water on the fly at a public water fountain. Heck, you can even filter water from your local lake!  Whatever you choose, be sure to plan ahead so that dehydration and heat stroke does not claim you as its next victim this season. Below are 5 Advantages of Drinking ICY COLD Water in the Morning.  So Chill to get the best results.

Mountainsmith Dart TLS REVIEW

Just the essentials but really important ones!  Mountainsmith Dart TLS with waterbottle & gel pack pouch.

The newly updated Mountainsmith Dart TLS allows you to pack just what's essential for a short run, walk or hike when lightness is key.  The Dart weighs a mere 7 ounces!

The Dart is made of airy, recycled materials with a water bottle holder (comes with its own Mountainsmith BPA-Free water bottle).  However you can pop in your favorite water bottle such as the new smaller Insulated 12 oz Polar Bottle.  Filling a thermal bottle with ice and water helps keep you cooler in the heat not to mention hydrated.

The Dart TLS weighs only 7 ounces

Easy Access

On the left hand side is an easy to access zippered pouch with mesh inner separators and a key clip.  More than enough space inside for a couple of gel packs, your cell, some cash and an energy bar.

The Dart is easy to adjust with its perforated air-flow foam padding and Lumbar Control Point™ pad that locks the pack into the lumbar region of your back.  I ran with it fully loaded and did not notice any shifting or bouncing up and down. Really for such a small lumbar pack, it offers a lot of features:

• Diamond airmesh with anti-sweat DWR finish
• Lumbar Control Point™ pad
• 3M™ reflective piping
• Internal key clip
• Headphone port on front pocket
• Low profile side mesh pockets fit energy gels
• Internal mesh pocket holds iPhone, iPod or similar devices
• Airflow waistbelt
• Perforated interior foam padding for increased breathability
• BPA-Free Water Bottle is included

The Mountainsmith Water Bottle adapts and is easy to refill with purification systems like Purificup

Reflections

Firefly Supernova Blinkie

The Dart TLS has reflective piping all around for maximum visibility at night.  You can even clip on a Firefly Supernova LED blinkie to be sure you're seen when running after sunset or before sunrise.  As the weather heats up, these cooler parts of the day will be prime time for getting outdoors.

The Wrap

Ultralight backpacking is becoming more and more popular as most of us realize that the bigger our packs, the more tempting it is to fill it with stuff we really don't need.  This is especially true for shorter hikes and excursions when you can leave most of your gear at base camp or if you are front country daypacking, in your car.
  

I've found that I could fit my SOL Origin Survival Kit and Aurora Magnesium Fire Starter in the Dart.  This plus a container of water and some almonds would be about the bare minimum I would take on a short hike.  Water is SO essential that it is refreshing to see a lightweight lumbar pack like this include a water bottle. The water bottle even works with the Purificup Portable Water Filtration System for refills in the outback. In fact this pack impressed us so much that we included it in our gear collection for the Heat & Sun Awareness Project on Pinterest. 
The beauty of the Dart is that it can be used during very strenuous activities such as running and rock climbing.  People who have shoulder pain will appreciate the shift to carrying weigh in the lower back area.  All around this is a great little lumbar pack that you will appreciate for its many features and lightness.  Visit the Mountainsmith Website for more innovative designs in outdoor gear! 

The Dart can double as a survival belt.  It holds the SOL Origin Survival Kit and Aurora Firestarter.

Heat & Sun Awareness

Cool options for your summer workouts. Mission Enduracool Instant Cooling Towel has an UPF of 45.

May 25th is National Heat Stress Awareness Day. Every year people die unnecessarily from heat and sun stroke because they A) Didn't take the time to check and prepare for high heat conditions and B) Didn't recognize the warning signs of heat stress. Do you know the signs of heat exhaustion and what to do about them?  Here they are:

The Symptoms of Heat Exhaustion:

Enter our Insulated Polar Bottle Giveaway!

Malaise, headache, weakness & loss of appetite
Vomiting
Dizziness upon standing up from sitting or reclining
Dehydration
Elevated core temperature
Sweating

What to do - Treatment:

Stop all exertion & move victim to shade or cooler area
Remove restrictive clothing
Give oral re-hydration solution with plenty of pure water
Apply insulated ice packs or cold towels to the patient’s armpits and groin area. Use cool water to splash or soak until cooled off

So What's New for 2012?

Sunblock
This year the old SPF / UPF ratings that used to go up to 100+ have been done away with.  The most any sun protection product can now claim is 50. This is because the previous values were a bit misleading making people think that a SPF of let's say 90+ was much more effective than a 30.  Really there is not that much difference between the two. I like Mission Athletecare's Continuous Spray Sun Defeated Sunscreen - UPF 30 and their moisturizing gel Lip Protector in 20.

Clothing
There is sun protection being built into athletic wear too.  Safety Smartwear's and Road ID / Giordana's cycling kits have excellent solar protection within the fabric itself. These company's cycling jerseys and bib shorts offer a SPF of between 30-50+.  These newer technical materials also allow for maximum airflow and wicking to help keep you cooler and dryer. (See more: Cycling Jerseys: Buying & Care Guide)

Heat Index Monitoring
Also new for the 2012 summer season is the Kestrel Heat Stress Tracker. Building on the Kestrel line of pocket weather meters, the newest addition 4400 model adds Heat Stress tracking parameters.  This means you can calculate the potential for heat exhaustion throughout the day and in your immediate area. You can then better assess when to pull the plug on an outdoor excursion or take extra precautions during an athletic event. If adverse high temperature conditions are present, the Kestrel 4400 will alert you to them so you can avoid heat stroke.

We plan to test the Kestrel 4400 in the field at the upcoming Outdoor Adventure Expo at Turkey Swamp this month in the NY/NJ area so stay tuned.

NEW for 2012!  Kestrel 4400 Heat Stress Tracker

ENDURACOOL INSTANT COOLING TOWEL
 
Another new item we are excited about is the Mission Athletecare Enduracool Instant Cooling Towel.  It has special polymers that chill when the towel is wet and snapped.  The towel itself has a respectable UPF of 45 and is small enough to fit in any bike or gym bag for multiple uses.  Sweat or pure water is said to activate the towel which I actually found to feel cool even when dry.

As shown in the treatment options for heat exhaustion, you can place the towel under the armpits or groin area to quickly bring down the core temperature. Pack an insulated Polar Bottle half full of ice and your water will be chilly for hours.  If you are out running or on your bicycle, you can simply wet the towel with water from the ice filled Polar Bottle and quickly cool down.

The Enduracool Instant Cooling Towel

I also found a little portable battery operated fan with a carabiner clip.  I placed this on my daypack as it is lightweight and can be used when you need to stop and cool off a bit.
Add a little breeze to a wet, cooling towel and you have a synergistic mix to help beat heat stress.

Remember to know your conditions by checking out the day's heat index before heading out.  Generally the hours between 1 and 3 pm are the hottest. The sun's rays are less intense before 10 am so if you can plan your workout before midday or after 4 pm, you'll avoid unnecessary exposure. (See the Cool Runnings post for ideas on reflective clothing and lights for after dark runs and rides).
Pack extra ice water in thermal containers like a Polar Bottle or Klean Kanteen. Want to stay hydrated without taking along gallons of water? Pack a Purificup Portable Water Filter for fresh, pure water on the fly.
 

Remember to Protect Your Eyes

Do wear a hat and proper UV protective eye wear.  Rudy Project makes a complete line of excellent sunglasses for practically every outdoor activity imaginable.  Their sports glasses are cycling, running, etc. specific and are lightweight while staying put and not fogging up during your workout. The Ability in Raspberry below is made for smaller women's faces and has interchangeable multi-laser red lenses which offer a 21% light transmission. The wrap-around feature keeps wind and road debris out of your eyes while offering the most UV protection possible. Weighing in at only 25 grams, you'll hardly notice wearing them but you will notice a clearer, glare-free view of the road.

Rudy Project Kylix XY Sport Frames

Rudy Project Ability

 

Giordana for Road ID Bib Shorts have a UPF of 50+