If you're going to be biking in the heat this summer, you must take the proper precautions, so you don't get heat stroke and end up in the hospital.
Heat stroke occurs when your body overheats from extreme temperatures, resulting in high fever, dehydration, and potentially fatal damage to your organs if left untreated. The best way to avoid heat stroke while biking in the heat is to remain adequately hydrated with plenty of water and electrolytes before, during, and after your ride.
Stay
hydrated
The easiest
way to avoid heat stroke while biking is by staying hydrated. Here are some tips on how you can
stay cool while cycling: -When cycling, drink a cup of water every 15 minutes.
Be sure not to ingest more than two cups of fluid an hour, as this will cause
you to be over-hydrated, which increases your risk for heat stroke.
A popular
option for cyclists looking for hydration is investing in a hydration pack or
reservoir for their bike where they can store a liter of water and periodically
take sips during their ride. -Avoid sugary sports drinks as these will make you
dehydrated, and work against your best efforts towards keeping cool.
Wear Light Clothing
A little
prevention goes a long way when it comes to heatstroke. Cycling clothes are
designed with airflow, which helps release sweat away from your body and
ensures you don't overheat. In hot weather, wear light-colored clothing that
won't absorb too much of the sun's heat.
Bike gear
can be more expensive, but if you want to do it right, it's worth the
investment! Finally, drink plenty of water before and during your ride. This
will keep your electrolytes
balanced and ensure you are drinking enough water as you go about your
day!
Adjust
your route
You can do
several things to stay safe while biking when sweltering out. For example, be
aware of how often you must stop drinking water. Stop for extended periods
every 10 minutes if you're tired or thirsty.
Don't push
yourself too hard because you may get into trouble later on. Make sure your
route has a slight shade throughout the day and anyplace with air conditioning,
like stores, malls, or libraries. Lastly, wear light-colored clothing and
remember your sunscreen!
As for mountain biking in extreme heat, it's best not to overdo it by riding too long at once, as your body will start feeling very hot and overheated.
Don't
push yourself too hard
Suppose
you're planning on biking in extreme heat; plan by wearing breathable clothing,
drinking plenty of water, and taking breaks every ten minutes.
Also, try
cycling during the more excellent parts of the day and riding your bike on
well-shaded or protected bike paths. Finally, avoid strenuous exercise during
peak hours. Remember: don't push yourself too hard!
Limit
time spent outdoors during peak times
Time spent
outdoors during peak times should be limited, and biking, a typical summer
activity, is best done early in the morning or after dark. There are many ways
to avoid heat stroke while cycling. A few of these include:
Do not wear
synthetic materials that trap your sweat.
Drinking
water every 20 minutes.
Staying
out of hot environments like parking lots and direct sunlight.
If you're mountain biking in extreme heat or cycling in a heat wave, it's essential to drink plenty of fluids beforehand and get plenty of rest. Hence, you're not too exhausted by midday and wear sunscreen for protection from UV rays which exacerbate dehydration.
Pack
water and electrolytes
When it
comes to heat, one of the best ways you can protect yourself is by staying
hydrated and preventing dehydration. However, some people may be more susceptible
to heat stroke than others.
So what's
suitable for one person might not be suitable for everyone. You'll want to take
note of these tips before cycling in a heat wave:
Drink plenty of water and avoid caffeinated beverages. - Wear lightweight clothing made of natural cotton or linen that allows your skin to breathe. Please avoid tight clothes or anything with rubber or plastic, which will hold sweat against your skin and cause you to overheat.
