Top 4 tips for staying safe while cycling in the summer heat
If you like to get out on your bike regularly, riding in the recent heat could bring a few challenges, so we’ve put together our top 4 tips for staying safe in the summer heat.
- Hydrate and Fuel
Drink little and often, taking small sips every 10 to 15 minutes. Add electrolytes to one of your water bottles, because sweat depletes sodium and we don’t want our levels to drop significantly.
Pre-hydrate, by drinking extra water the morning of, and even the day before, a long ride.
Eat before you are hungry, because your body works harder to maintain core temperature, so keep energy stores topped up.
- Dress for the Weather
Wear technical, sweat-wicking synthetic fabrics that disperse heat quickly and don’t ever ditch the helmet. I’ve heard too
Wear light colours, white and light-coloured jerseys reflect the sun’s radiation, while dark colours absorb heat.
Protect your skin and eyes, by using high SPF sunscreen 20 minutes before riding and don't forget to reapply. Protect your head and eyes from UV glare with your helmet and UV sunglasses.
- Plan and Pace Your Ride
Try to ride when the day is cooler, before 10:00 AM or after 6:00 PM.
High heat essentially reduces energy output and increases your heart rate, so slow it down and and shorten your mileage.
Plan routes that offer plenty of tree cover or ride alongside rivers, where the ambient temperature can be noticeably cooler.
- Cool Down on the Move
At café stops pour water over your head, forearms, and the back of your neck to accelerate evaporative cooling.
Take extra breaks in shaded areas and step into cafes to buy a cold, non-carbonated drink.
Add ice to your water bottle to keep it cool for the duration of your ride.
