Ride Cool

As someone who often needs to be on a horse for several hours a day, I am constantly on the lookout for ways to make riding in the heat of the summer more pleasant. Riders are just as prone to severe sunburn, heatstroke/fatigue and dehydration as their horses (see the bottom of this article for dehydration/heat stroke signs).

Hydration is Key

Although we have all heard it ad nauseum, it is worth mentioning again – keep yourself well hydrated. On particularly hot days it is important to pay attention to how you hydrated yourself:

- drink before exercise takes place

- drink no more than 8oz every 15-20 mins during exercise, and sip, don't gulp. The body can only absorb 1oz of water every 3-4 mins. Drinking more than this can give you stomach cramps and make you feel ill.

- by the time you feel thirsty, you are already dehydrated. Sip water regularly.

- you can consider adding an electrolyte to your water, but stay away from sugary “sports” drinks.

Diet Matters

There are such things as cooling foods and warming foods. I am sure your diet and preference of foods changes with the seasons. Your body will tell you what it needs to handle the climate you are in. And consequently if you look around your region you will find foods growing seasonally that match those needs.

Summer foods include apples, asparagus, cucumber, cabbage, bananas, grapes, lemons, pineapple, spinach, tomatoes, strawberries, oranges, almonds, honey, duck, fish, mussels, oysters and shrimp. Neutral foods include carrots, cauliflower, peas, peaches, cherries, plums, chicken and rice.

These foods will help keep you hydrated and are rich in potassium to keep you balanced with the season.

Lesser of Two Evils

To ride or not to ride is the question often asked when the temperatures hit seasonal highs. With important competitions looming, many riders feel as though they cannot lose the training time, however at a certain point you must decide which will be worse for you and your horse – losing a day of training or working through the temperatures.

As a general rule I make an effort to ride either very early in the morning or late in the evening. However some days even then the temperatures are still stifling. If you must work during the hotter portion of the day, do yourself and your horse a favor and keep your workout short and simple. Do not school your horse on something he does not know well, because you then run the risk of a prolonged session if your horse does not “get it” right away. Do simple flatwork, go for a hack, do some groundwork or take a day to school your horse on trailer loading or bathing.

The following are heat index guidelines for horses and humans:

Heat Index Guidelines:

Approx Heat Index = Temp F + Humidity % (ie. 85 F and 50% humidity =135)
Below 120: Ride as usual.
120-150: W-T-C is O.K. but keep trot and canter at a minimum.
150-180: Very light ride only, just to stretch muscles.
Above 180: Do not ride

After your workout, cool yourself out as well as your horse. Giving your horse a bath can be an excellent excuse to cool yourself off with the hose as well!

Protect Yourself

Sunscreen is a must – even if the day appears cloudy, your risk for sunburn can still be quite high. When you are not wearing your helmet, wear a hat, and sunglasses are never a bad idea either.

Cool Gear

There are many companies that have developed special clothing and gear for riders for the summer months. A few examples include (click on company names for website):

Silver Eagle Outfitters : Cooling vests, headwear, blankets and animal products. Soak these products in water before use and enjoy the cooling effect of evaporation for hours.

Cool Medics offers vests, scarves and helmet liners that also use water evaporation as their cooling process. Lasts up to 8 hrs.

Tropical Rider offers moisture wicking and temperature regulating fabrics in their breeches and shirts.

Warning Signs:

Signs of dehydration: thirst, fatigue, dark coloured urine, dry skin, rapid pulse/breathing, muscle weakness/cramps, light headedness, confusion, irritability.

Signs of heat stroke/stress: high body temperature, absence of sweating, rapid pulse, difficulty breathing, strange behavior, hallucinations, confusion, agitation, disorientation, seizure, coma.