If you are like me, then eMTB riding has brought you a level of joy that you haven’t had in years. I now ride about twice as far, for about twice as long – and have twice as much fun – as I used to on my traditional hard-tail. eMTBs give us the ability to go a little beyond our natural physical limits. However, eMTBs do not make us superhuman, we are still governed by biology, and extending our natural limits can sometimes get us into trouble. Dehydration while e-mountain biking is a very real concern, especially in the Southeast.
In Part I of this post, I will take you through what dehydration is, and the special danger it poses to us in the Southeast. We will revisit the subject in Part II, and tackle strategies for staying hydrated on the trail.
DISCLAIMER: I AM NOT A MEDICAL PROFESSIONAL! ALWAYS SEEK ADVICE FROM A MEDICAL PROFESSIONAL ON HEALTH-RELATED MATTERS.
THIS IS BASIC INFORMATION TO HELP YOU GET STARTED WITH ADDITIONAL RESEARCH. YOU ARE RESPONSIBLE FOR YOUR OWN WELL BEING BOTH ON AND OFF OF THE TRAIL.
With that out of the way, let’s look at Dehydration!
What is the Function of Water in Our Body?
Water is the key to life, and is involved in almost every major body function:
- Regulates Temperature & Circulation 🌡️🚀
Water helps cool the body through sweating and evaporation while also transporting oxygen and nutrients via blood. Dehydration slows circulation, leading to fatigue and overheating—especially in hot, humid conditions. - Lubricates Joints & Prevents Cramps 🏋️♂️🍎
Water cushions joints, keeping them flexible, and maintains electrolyte balance to prevent cramps and stiffness, crucial for high-impact activities like mountain biking. - Aids Digestion & Removes Waste 🚽
Water supports digestion, nutrient absorption, and toxin removal through urine, sweat, and the intestines. Dark yellow urine is an early sign of dehydration. - Powers Brain & Energy Levels 🧠⚡
Since the brain is 73% water, dehydration can cause brain fog, slow reaction times, and headaches. Water also fuels metabolism and energy production, preventing early fatigue. - Protects Vital Organs & Maintains Blood Pressure 🛡️
Water helps organs function properly, stabilizes blood pressure, and prevents dizziness or weakness caused by dehydration.
What is Dehydration?
Dehydration occurs when your body loses more fluids than it takes in, leading to a deficit that disrupts normal bodily functions. Since water makes up 60% of the human body, it plays a vital role in temperature regulation, circulation, and muscle function.
Your body regulates temperature primarily through sweating and evaporation. When your core temperature rises, your body sweats to release heat. In a dry climate, sweat evaporates quickly, which cools your skin and keeps your body temperature stable. But in a humid environment, sweat doesn’t evaporate as efficiently—instead, it lingers on your skin, making cooling less effective.
When dehydrated, your body struggles to perform essential tasks like cooling itself through sweating, delivering oxygen to muscles, and flushing out toxins. This can lead to fatigue, dizziness, confusion, and in severe cases, heat exhaustion or heat stroke.
How Dehydration Happens when E-Mountain Biking
Dehydration can result from:
- Excessive sweating (common in hot, humid environments, especially during exercise).
- Not drinking enough fluids before, during, or after exertion.
- Electrolyte imbalances, where sweating causes the loss of key minerals like sodium and potassium.
- Illnesses (fever, vomiting, or diarrhea).
- Excessive alcohol or caffeine intake, which can increase fluid loss.
Why Dehydration is a Bigger Risk in the Southeast
Dehydration in hot, humid conditions—like those found in the Southeastern USA—is different from dehydration in drier climates. The key difference is that your body’s cooling system is less effective in humidity, making dehydration more dangerous and deceptive.
- Heat & Humidity: Even at moderate temperatures, high humidity reduces the body’s ability to cool itself through sweating, increasing fluid loss.
- Longer Riding Seasons: Unlike in the West or Northeast, riding in the Southeast is often year-round, with peak summer months becoming particularly dangerous.
- Dense Forest Cover: While shade helps reduce direct sun exposure, it also traps humidity, making sweat less effective at cooling.
- Slow Evaporation Rates: Unlike drier climates where sweat evaporates quickly, in the Southeast, sweat sticks to the skin, making it harder to regulate body temperature.
How Do I Know I’m Dehydrated?
Signs & Symptoms of Mild to Moderate Dehydration
✅ Increased thirst – VERY IMPORTANT SIGN!!! Take a drink!
✅ Dark yellow urine (should be pale or clear)
✅ Dry mouth or sticky saliva
✅ Fatigue or sluggishness
✅ Dizziness or headaches
Signs & Symptoms of Severe Dehydration (Medical Emergency – DIAL 911!)
⚠️ Rapid heartbeat or breathing
⚠️ Confusion or mental fog
⚠️ Muscle cramps or spasms
⚠️ No sweat production despite heat exposure
⚠️ Loss of consciousness
If you’re dehydrated while e-mountain biking in a remote area, your goal is to re-hydrate safely, avoid worsening symptoms, and either self-rescue or signal for help. Smart preparation can prevent this scenario from happening in the first place.
What to Do If You’re Dehydrated While E-Mountain Biking in a Remote Area
If you start experiencing dehydration while mountain biking in a remote area, your priority is to re-hydrate and prevent further fluid loss while safely making your way back. Web MD and other websites are great additional resources for further research.
Here’s what to do if you are dehydrated while e-mountain biking:
1. Stop and Assess Your Condition 🛑
- Find shade or a cooler spot to rest and reduce sweating.
- Check for symptoms like dizziness, muscle cramps, rapid heartbeat, or confusion—these indicate worsening dehydration.
- If possible, sit or lie down for a few minutes to prevent fainting.
2. Ration Your Remaining Water and Replenish Electrolytes If Possible 💧
- Sip slowly, don’t gulp—this helps your body absorb water more efficiently.
- If you only have a little water left, take small, controlled sips every few minutes instead of drinking it all at once.
- If you packed electrolyte tablets or powder, mix them with water immediately.
3. Find a Water Source (Safely) 🌿
If you run out of water, look for natural sources like:
- Streams, rivers, or lakes (moving water is generally safer than stagnant water).
- Dew on grass or plants in the morning can be collected with a cloth.
- Rainwater collection (if rain is expected, use gear to catch water).
⚠️ Never drink untreated water unless absolutely necessary! If you must, try to filter or purify it.
4. Reduce Energy Output & Avoid Further Dehydration 🏞️
- Slow down your pace—avoid intense riding or hiking that will make you sweat more.
- Stay in the shade whenever possible.
- If it’s hot, travel during cooler times (early morning or evening).
5. Signal for Help If Needed 📡
- If dehydration becomes severe and you feel disoriented, dizzy, or unable to move safely, it’s time to call for help.
- Use a GPS beacon (Garmin inReach, SPOT device) or your phone (if you have service).
- If no signal, move toward higher ground or a trailhead where others may pass by.
There you have it, the basics of dehydration. Scary stuff! We looked at why hydration is important, discovered what dehydration is, the signs of dehydration, how it may occur, and some basics of what to do when you are dehydrated. In Part II, we will focus on prevention, and I will share my own hydration tools and techniques, as well as how they vary depending on my ride. Stay safe, stay hydrated, and have fun on your next ride!
Have you ever had to deal with dehydration while e-mountain biking? Do you have anything else to add to the discussion? Send me an email, I’d like to know your thoughts!