1 – Stay well-hydrated
The first tip is the most important and should not be overlooked. Indeed, it may seem obvious, but it is very important to stay well-hydrated when it's hot. But staying well-hydrated doesn't just mean drinking after exercise, but before, during, and after exercise. Indeed, drinking before exercise allows for water storage, drinking during compensates for mineral deficits due to perspiration, and drinking after facilitates reconstruction, recovery, and waste elimination. You absolutely must not wait until you're thirsty to drink! The sensation of thirst means it's already too late and your fluid volume has reached too low a threshold.
💡 To do it properly, it's advised to drink 2-3 sips every fifteen minutes.
Not being sufficiently hydrated can lead to a disruption of your homeostasis. This would result in a cellular or thermoregulatory imbalance. This phenomenon occurs when water loss exceeds 2% of body weight.
2 – Adapt your effort
The conditions for physical exertion are not the same in hot weather as they are the rest of the year. Indeed, it should not be forgotten that blood is mainly composed of water, and heat promotes dehydration, and therefore a thickening of blood volume. What is the body's reaction? An increase in heart rate to increase blood flow to the muscles. What are the consequences? Heart failure, respiratory discomfort, edema, or in the worst-case scenario, a heart attack... Therefore, it is recommended to take breaks and to gradually increase the effort.
🚨Beware of heat stroke. If you ever experience any of these symptoms: accelerated pulse, red and hot skin, thirst, cramps, muscle tetany, dizziness, nausea, headaches, ... Stop and sit down in a cool place, wait for the crisis to pass, moisten your neck and head, drink in small sips and call for help.🚨
3 – Adapt your route
Cycling above 30°C is not recommended at all, it's even strongly discouraged. However, if you must use your bike to go out, try to change your route to go through shady and cool places, or places with drinking water points. Especially avoid roads heavily used by motorists, where pollution in hot weather is tenfold and more aggressive.
Furthermore, prioritize rides during the coolest hours, which means preferably in the morning before 11 am and in the evening when the sun begins to set.
4 – Appropriate attire
To reduce the effects of heat on your body, you can adapt your clothing accordingly. For example, choose light-colored clothing which, unlike dark colors, will not absorb sunlight. Also, use clothing made of anti-perspirant material or light cotton, and preferably loose-fitting for optimal comfort. You can also bring suitable gloves, sunglasses, and a cap to protect your head.
5 – Check your bike's condition
Last but not least. As with any mechanical system, it's important to prevent rather than cure. Regular checks to ensure your bike is in good working order should not be neglected. Particularly for the tires. Indeed, with the heat, they tend to inflate, so if they are a bit damaged, this can lead to them bursting. So, if you want to avoid an accident, do a quick check-up!
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