Can someone turn the A/C on? It’s heating up in Arkansas for the summer, and OZ Trails would like to remind you to take care of yourself before, during, and after your rides or trail runs.
Tips for before your ride/run:
- Drink water leading up to your ride so you’re hydrated beforehand
- Avoid alcohol, even the night before
- Research and plan: make sure there will be somewhere to refill your water if you’re going for a longer ride, and/or bring extra full bottles
Tips for during your ride/run:
- Set up reminders on your phone, smart watch or bike computer to drink every 15 minutes to stay ahead of your hydration
- Keep cool by filling panty hose with ice and keeping it in your jersey
- Consider wearing ultraviolet protection factor (UPF) clothing, including helmet brims that keep the sun off your neck
- Wear sunglasses that block damaging UV rays
- Ride/run early in the morning or in the evening to avoid peak heat
- Bring a combination of water and electrolytes on your ride/run
- Take breaks in the shade to help cool off
- Take advantage of creeks, lakes, and other bodies of water on your route. A mid-workout dip in the cold creek feels magical
- Know the warning signs of heat exhaustion/heat stroke
Tips for after your ride/run:
- Include a cool-down in your workout instead of fully stopping after maximum exertion
- Cool off in the shade and rehydrate with water and electrolytes
This is not official medical advice.
