How to beat the heat during your carfree commute

Posted on 15. May, 2009 by Tony Arranaga in Featured, News

Phoenix light rail passengers and mass transit commuters are finally getting a taste of summer in the desert. Temperatures this weekend will hover close to the 110 degree mark.

While many people are perfectly content in the comfort of a cooled home, others might feel the urge to hop on the train and check out what downtown Phoenix has to offer. If you do, you’ll want to be aware of how you hydrate your body in extremely hot temperatures. According to one nutritionist I spoke with, the liquids you put in your body will play a huge role in determining how you feel when you finally get home.

My carfree experiment means I’m not only using the light rail on a regular basis, but I’m also getting a significant amount of exercise using my bike or skateboard to get to my final destination.

Lately, I’ve noticed a difference in my energy level which I was attributing to the heat. I’ve been drinking plenty of fluids, why was I so tired at the end of the day?

Turns out I haven’t been drinking the right kind of liquids for my level of activity. My drink du jour? A bottle of water mixed with one of those sugar free flavor packets.

“When you’re cycling, your muscles are working at a higher intensity,” says Susan Welter, a registered dietician with Cigna Medical Group. While many people these days are adopting a sugar free diet, Welter tells me sugar can also be your friend, especially during long commutes in the heat. Water may seem cool and refreshing, but a sports drink will have the essentials to make it through the day.

“With sports beverages you’re replacing what you’re losing,” Welter says. Sugar and sodium are two ingredients in sports beverages which your body needs to maintain endurance. “Sugar is your body’s primary source of energy.”

While I was staying hydrated with the water/sugar free flavor packet combo, I wasn’t getting the nutrients I needed while I was out and about on my bike.

Welter says your sweat rate increases in the heat, and depending on how vigorous the activity, you can lose up to 3 quarts per hour. Worse case scenario you may become dehydrated, and your next rideshare might be with the paramedics to a nearby hospital.

Welter says during the summer months, Gatorade or Powerade are good to have if your commute by foot or bike is more than 30 minutes. Otherwise, water will do. Welter says a sports drink is ok during or immediately after excercise, but should not be your drink of choice throughout the day.

On that note, Welter suggests loading up with water in the morning before you head out the door.

“Start off the day drinking one or two glasses of water before you go,” says Welter.

Exactly how much fluids should we drink while we’re using the light rail and walking to our final destination? Welter says five to 10 ounces of fluids for every 15 to 20 minutes of exercise. Welter says taking one big gulp of fluids usually equals one ounce.