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AVOID SUNBURN At high altitude the ultraviolet
rays from the sun are more intense and there- fore more damaging. Even when it is cloudy the risk of sunburn is extreme. Before going out protect yourself from the sun’s ultraviolet rays. Apply a sunscreen (SPF 30-50) to your skin before beginning outdoor activities and every two hours while outside. To prevent sun injury to the eyes, wear sunglasses or goggles with (UV) protection.
ORIENT YOURSELF Pay attention to passing land-
marks and match them with what’s on your Topo map. Better to stop and orient yourself right away than to plug away hoping for the best.
If you’re going to be using a GPS, become familiar with it before leaving on your trip. Navigation with map and compass or even a GPS is a somewhat specialized skill. You may wish to take a lesson or two in advance of your trip. Check with your local outdoor store or visit
www.map-reading.com
continued next page
DEHYDRATION CHECKLIST
Dehydration can occur in as lit le as 30 minutes of exercise, particularly in the heat.
SIGNS OF
DEHYDRATION ß Dizziness and light-headedness ß Nausea and headaches ß Muscle cramps ß Increase in body temperature, which can lead to heat exhaustion
TIPS FOR AVOIDING DEHYDRATION
ß Drink beyond your thirst. Don’t rely only on your thirst to tell you to drink. You need to drink before you get thirsty.
ß T irst is deceptive—quenching thirst doesn’t completely replace lost fl uids under extreme condi- tions.
ß A good rule is to drink one water bot le (22 oz) of water or sports drink each hour while riding.
ß Drink frequently. ß Your urine should be clear or light colored—if it is dark or you’re urinating less—you will need to drink more.
ß Take frequent breaks, especially in the heat of summer.
ß If you have to get up in the middle of the night to urinate, you’re probably staying well hydrated.
WWW.TRAILBLAZERMAGAZINE.US • June | July 2010 27
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