Reminder: Superstition Ridgeline Hike THIS SATURDAY

[Cynhikr]

Friends Hiking Club ( www.friendshiking.com )

SUPERSTITION RIDGELINE EPIC HIKE
Saturday, February 21st

Leader: Don Olliver ( rdojr@cox.net ) Length: 10.5 miles

Phone: 480-661-7403

Rating: Strenuous

Weather forecast (as of today, 2/18 ): Saturday - Partly sunny - Mid to upper 60's



Elevation change: 6000! (+3000, -3000)



MEET in the south end of the Home Depot parking lot, Power Road and US-60 Saturday morning . Please contact the hike leader for time.


This will be our 3rd annual trek across the ‘roof’ of the Superstitions. Starting from Carney Springs, we will ascend 3000’ to the ridgeline, where you will view the entire Valley on your left and all the Superstition wilderness on your right. This hike is considered a "right of passage" for Valley hikers.

Figure on a steep descent down Siphon Draw to Lost Dutchman Park in the late afternoon.

Be warned: This is a tough, strenuous hike; you must be in good physical condition. Bring a lunch, at least three quarts of water, a hat and sunscreen… and of course your camera!
Be prepared for late winter weather.
_________________
"They that can give up essential liberty to obtain a little temporary safety deserve neither liberty nor safety."
---Benjamin Franklin

"I wonder what ole' Ben would've thought of the TSA and photo-radar?" -- cynhikr

[GTG]

[Canyon Dweller]

I had 4 liters of water and ran out.
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Mountains are there to be climbed!

"Meaningless! Meaningless," says the teacher, "Utterly Meaningless, Everything is meaningless."-Ecclesiastes 1:2

[Cynhikr]

" AT LEAST three quarts..."

Water consumption (and thereby requirement) varies by individual.
Here is a worksheet to calculate YOUR needs. yourhttp://www.rice.edu/~jenky/sports/fluid.balance.html

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According to Triathalon Mag. and Black Belt Mag., about 22 oz per hour is THE MOST that a body can absorb through the Gastrointestinal Tract.

So, if we hike 6 hours on the Ridgeline, that would be 132 oz. being THE MOST that a person could absorb over that time. You can DRINK more, it's just that 132oz. is the most that will make its way to your organs. The rest is "processed" out.

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Recommendations From American College of Sports Medicine
Based on available evidence, the American College of Sports Medicine makes the following general recommendations on the amount and composition of fluid that should be ingested in preparation for, during, and after exercise or athletic competition:

It is recommended that individuals consume a nutritionally balanced diet and drink adequate fluids during the 24-hr period before an event, especially during the period that includes the meal prior to exercise, to promote proper hydration before exercise or competition.
It is recommended that individuals drink about 500 ml (about 17 ounces) of fluid about 2 h before exercise to promote adequate hydration and allow time for excretion of excess ingested water.
During exercise, athletes should start drinking early and at regular intervals in an attempt to consume fluids at a rate sufficient to replace all the water lost through sweating (i.e., body weight loss), or consume the maximal amount that can be tolerated.
It is recommended that ingested fluids be cooler than ambient temperature [between 15 degrees and 22 degrees C (59 degrees and 72 degrees F])] and flavored to enhance palatability and promote fluid replacement. Fluids should be readily available and served in containers that allow adequate volumes to be ingested with ease and with minimal interruption of exercise.
Addition of proper amounts of carbohydrates and/or electrolytes to a fluid replacement solution is recommended for exercise events of duration greater than 1 h since it does not significantly impair water delivery to the body and may enhance performance. During exercise lasting less than 1 h, there is little evidence of physiological or physical performance differences between consuming a carbohydrate-electrolyte drink and plain water.
During intense exercise lasting longer than 1 h, it is recommended that carbohydrates be ingested at a rate of 30-60 g.h(-1) to maintain oxidation of carbohydrates and delay fatigue. This rate of carbohydrate intake can be achieved without compromising fluid delivery by drinking 600-1200 ml.h(-1) of solutions containing 4%-8% carbohydrates (g.100 ml(-1)). The carbohydrates can be sugars (glucose or sucrose) or starch (e.g., maltodextrin).
Inclusion of sodium (0.5-0.7 g. per liter of water) in the rehydration solution ingested during exercise lasting longer than 1 h is recommended since it may be advantageous in enhancing palatability, promoting fluid retention, and possibly preventing hyponatremia in certain individuals who drink excessive quantities of fluid. There is little physiological basis for the presence of sodium in an oral rehydration solution for enhancing intestinal water absorption as long as sodium is sufficiently available from the previous meal.

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More facts on Hyponatremia (a.k.a. Water Intoxication) from medicine.net,

"Hyponatremia: An abnormally low concentration of sodium in the blood. Too little sodium can cause cells to malfunction, and extremely low sodium can be fatal.

The symptoms of hyponatremia include bloating and puffiness in the face and fingers, nausea, vomiting, muscle weakness, headache and disorientation.

Hyponatremia has increasingly become a problem in high-endurance events such as marathons, ultramarathons, hiking and long military marches. Athletes need to drink regularly, for example during a long race, to prevent dehydration, but excess water can lead to hyponatremia.

Women appear more prone to hyponatremia than men. About half the women studied who finished the New Zealand Ironman triathlon developed hyponatremia, compared with 14 percent of the men, according to a report in the journal Medicine and Science in Sports and Exercise.

Hyponatremia can be prevented in high-endurance activities. A racer can calculate their "sweat rate" ahead of a race by weighing before and after exercising for half an hour at the pace and under the conditions anticipated in the race. For every pound lost through sweating, the racer should drink a pint per hour during the race. A sports beverage (e.g. Gatorade) that contains carbohydrates and electrolytes, may help prolong an athlete's peak performance and replace sodium lost in sweat. Salty snacks also help. Athletes should also salt their food for several days before a high-endurance event.
_________________
"They that can give up essential liberty to obtain a little temporary safety deserve neither liberty nor safety."
---Benjamin Franklin

"I wonder what ole' Ben would've thought of the TSA and photo-radar?" -- cynhikr

[Davis2001R6]

I am planning on hiking the Ridgeline tomorrow. Does anyone know what the condition of the road is out to the Carney Springs Trailhead? Is it passable by car?

[Tom Treks]

No. Not passable by car. You would end up hiking at least the last 1/4 mile or so. If you're up for that, then no problem.

[Cynhikr]

If you have not been to the State park end (Siphon) lately, they have moved the T/H parking there about 1/2 mile further out.
Or, you can park by the rest room & save a 1/4.
There was plenty of water last w/e in tinajas near the 2nd saddle, and later, as well, if you'd like to reduce your pack weight for the climb.

Also, a friend on our trip left his hat at the first saddle (up from Carney) so if you find it, could you please contact me?

Thanks,
Kurt
_________________
"They that can give up essential liberty to obtain a little temporary safety deserve neither liberty nor safety."
---Benjamin Franklin

"I wonder what ole' Ben would've thought of the TSA and photo-radar?" -- cynhikr