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Riding a Heat Wave

California is experiencing record-breaking heat. In order to stay safe in the outdoors in the summer, we'd like to share a little bit of info on the signs of heat illness and what to do about it.

As you embark on your outdoor adventures this summer, remember to drink lots of water in order to avoid heat exhaustion, dehydration, and heat stroke.

Heat Exhaustion


  • Fatigue

  • Nausea

  • Muscle Cramps

  • Fast Heart Rate

  • Clammy Skin

What to do

  • Take a break in the shade

  • Drink some water



  • Thirst

  • Weakness

  • Irritable

  • Peeing less, pee is dark & smelly

  • Haven't really been drinking water the last few days/weeks

What to do

  • Drink water

  • Stay in the shade

  • Stretch the cramps

  • Leave the activity if no improvement

Heat Stroke


  • Disoriented, irritable, combative OR unconscious

  • Hallucinations, seizures, poor balance

  • Temperature above 104 degrees

What to do

  • Spray person with water

  • Fan them

  • Immerse in cool water

  • Get the person outta there

Remember to check in with yourself and your adventure buddies from time to time as you embark on your bike rides and outdoor excursions this summer. Have fun!

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