Surviving the heat during your carfree commute

Posted on 28. May, 2009 by Tony Arranaga in Featured, News

The Phoenix Fire Department is urging people to take precautions this summer while using the light rail during warmer months.

Firefighters will visit various stations and educate riders about the possible dangers brought on by extreme heat.  Crews will also be on hand to pass out bottles of water and inform people about covering up with sunscreen and proper clothing. (source)

I recently posted a similar piece along those lines, and talked to a registered dietician on the importance of staying hydrated during your carfree commute, especially in the desert where temperatures can reach 115 degrees.  On Tuesday, the temperature hovered around 99.

Besides relying on our new light rail system to get around Central Phoenix, I also use my new bike to get from point A to point B.  I love living carfree, but I’ll admit without proper hydration and nutrition, the heat on the street can make you feel drained.  Especially when we’ve experienced several days of triple digit temperatures in recent weeks.

I’ve been drinking plenty of water and eating all day, however I wasn’t drinking the right kind of liquids and today I found out I’m not eating the right kind of food.

“Eating often is a key factor,” says Kim Hohol, a registered dietician with Cigna Medical Group.  Hohol says besides hydration, proper nutrition will also help get you through a long day of commuting.

“The carb replacement is a big thing,” says Hohol who tells me a good way to maintain your energy is by eating plenty of fruits and vegetables.

Hohol says many people look at fruits and vegetables as sources of sugar, but Hohol points out this is natural sugar, which is a good carhohydrate.  Carbohydrates will help fuel a body that’s exerting alot of energy to get around town.

However Hohol says it’s all about balance in your diet.

“With your body using more, you’re going to need more throughout the day,” says Hohol.

Hohol says well balanced meals will help.  If you start off the morning with a bowl of cereal, make sure you also have a piece of fruit or yogurt.  Those of you in a hurry will even benefit from a peanut butter and jelly sandwich, just make sure you get in a glass of milk as well.

A well balanced lunch includes a portion of protein about the size of your palm and a half inch thick and a complex carbohydrate like whole grain bread.  And of course, remember the fruits and vegetables.

Even with two well balanced meals during your day, you may want to consume a little more.

Hohol says she runs into alot of people who are not taking in enough calories during the day.  This is my biggest problem, since I tend to lean toward protein heavy meals and many times skip the carbs altogether.  Hohol says people like me who use a bike during their carfree commute should plan on three meals a day with snacks in between.

“You mean like one of those delicious lemon bars at my favorite coffee bar?”  I asked, half joking.

“Oh, heavens no,” says Hohol who suggests making a homemade trail mix with your favorite cereal.  And no, Hohol does not mean Frosted Flakes, which is what I have in my pantry now.

“Quaker makes a low fat granola, Honey Bunches of Oats, or a high fiber food,” Hohol recommends as she goes through a list of potential cereals.  “Mix the cereal with any dried fruit and some nuts.”

Looks like I need to hit the Farmers Market in Downtown Phoenix and stock up on some whole grain bread and fresh vegetables.

Just remember as you go through your day – eat the right foods, and often, to help maintain the right energy level for living carfree in Phoenix.

Find out more information on a well balanced diet and how your food intake stacks up to your physical energy here.

Have a favorite snack that will help others with their carfree commute?  Be sure to post your tip below.

Tags: EXTREME HEAT AND YOUR CARFREE COMMUTE, weather