Cycling tips in summer

Summer temperatures can be brutal, but that doesn’t stop cyclists from enjoying a good ride. While the sunshine can be invigorating, it’s important to stay safe and avoid heat stroke.

Cyclists need to be extra vigilant in the summer heat, as heat stroke can be deadly. Symptoms of heat stroke include dizziness, headache, nausea, and vomiting. If you experience any of these symptoms, stop cycling immediately and seek medical help.

To avoid heat stroke, cyclists should drink plenty of fluids, dress in light-colored clothing, and take frequent breaks. It’s also important to keep an eye on the weather forecast and avoid riding in the hottest part of the day. Here are five tips to help you stay cool when riding in summer:

1. Ensure water intake

Cycling on a hot day can be a major challenge, especially when it comes to hydration. In order to maintain a stable body temperature, the human body needs to dissipate heat through more sweating. However, this also means more loss of body fluids. Therefore, it is important to make sure you stay hydrated by drinking plenty of fluids.

On a long bike ride, it’s normal to drink several bottles of water. Don’t wait until you’re thirsty to drink water, as your body is already slightly dehydrated. By drinking water regularly, you can stay hydrated and avoid any potential problems.

2. Sun protection equipment

There’s no denying that summer is the best season for biking. The weather is perfect, the days are longer, and the scenery is beautiful. But as any seasoned cyclist knows, summer riding comes with its own set of challenges. That’s why it’s important to have the right gear for summer riding.

Cycling clothes – Moisture-wicking fabrics are a great option for summer cycling clothes. They help to cool you down by drawing sweat away from your body. And, because they dry quickly, they prevent your clothes from getting soaked and heavy. Short-sleeved summer cycling clothes expose your arms to the sun, so light, breathable sleeves are a good choice.

Gloves – The heat and humidity can make for some very sweaty palms, which can affect your grip on the handlebars. That’s why gloves are such an important piece of riding gear. They not only protect your hands from the sun, but more importantly, they prevent sweaty palms from affecting your grip.

Cycling hat – Riding in the heat can also be tough on your face. The sun can be quite harsh, and the last thing you want is to get sunburned. A cycling hat can help resist some of the sunlight that hits your face, and it also helps to keep sweat from running into your eyes.

Sunglasses – Lastly, don’t forget your sunglasses. The reflection of the sun off the pavement can be very tough on your eyes. Sunglasses will help block out the harmful rays and keep your eyes from getting sore and fatigue.

3. Apply sunscreen

Although wearing good equipment can help protect you from the sun, many riders still get sunburned. The neck, calves, cheeks, and ears are especially vulnerable to ultraviolet light. This can result in an embarrassing color difference when wearing civilian clothes.

Sunscreen can help prevent sunburn and also reduce the risk of skin cancer. When applying sunscreen, be sure to cover any exposed skin on the face and legs. This will help protect you from the sun’s harmful rays.

4. Adjust the goal

It’s no secret that the summer heat can be tough to deal with, especially when trying to stay active. Strenuous exercise in high temperatures raises the core temperature and is accompanied by a lot of sweat, which is not conducive to athletic performance. The time spent on the same stage in summer may be significantly different from that in spring and autumn, so don’t be too hasty to try to ride in the heat at the same level as in cool weather.

That being said, there’s no need to completely avoid exercise in the heat. Just be sure to take it easy and keep hydrated. And if you can, try to exercise in the cooler hours of the day.

5. Choose your time frame

If you’re looking to avoid heat stroke, one of the best things you can do is to avoid riding during the hottest part of the day – midday. Early morning or late afternoon UV rays are not as strong and provide excellent riding conditions in natural light. The sun is much less powerful before 8am and after 5pm.