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Summer, sun, heat: Germany is sizzling in sometimes tropical temperatures and is already pushing your circulation to its limits in everyday life. If you're still doing sport now, there are a few things you should bear in mind. We have compiled the most important tips for biking in hot weather so that you don't run out of steam. With this advice in your luggage, nothing will stand in the way of your summer bike adventure. Important: Safety before performance - it's better to shift down a gear and have fun than fight the heat! So, water on, sun cream on and off to the trail - summer is here!
1. hydration and electrolytes - drinking is the be-all and end-all
On hot days, adequate hydration is the most important thing of all. As a rule of thumb, cyclists should drink at least one litre per hour, and more if the workload is intense or it is extremely hot. It's not just the quantity that matters, but also what you drink. Plain water is not enough in the long term. You should add two grams of salt per litre to compensate for lost electrolytes and prevent cramps. However, hypotonic and isotonic drinks with a high sodium content are more suitable. Important: Drink enough before the tour and top up your fluid balance.
2nd time of day - the early bird rocks the trail
Choosing the right time of day can make a huge difference to the temperature. Bikers should move their training to the early hours of the morning when it is still pleasantly cool and the sun is just waking up. The trails are still covered in refreshing morning dew and you can enjoy the peace and clear air before the planet really heats up. Alternatively, late in the evening is also a good time when the worst of the heat is over. Absolute no-go: ride in the blazing midday heat when UV exposure is at its highest! There is a risk of heat exhaustion here. Important: moisturise! Here are the most important tips.
3. breaks and cooling down - stay cool
When temperatures are high, one more break can't hurt. A stop-off at a shady lake or stream is the perfect way to cool off: All you need to do is dip your arms and legs in for a refreshing kick. A detour to the ice cream parlour can also be a welcome rest stop. Water ice or sorbet is a refreshing energy boost and is less of a burden on the stomach than high-fat ice cream. The short breaks give the body a chance to regulate its temperature and recharge its batteries.
4. clothing and sun protection - the right equipment makes all the difference
When choosing clothing for hot days, the rule is: less is more, but with care. Thin, breathable functional clothing transports perspiration away from the body and keeps you cool. A thin functional vest can paradoxically help to cool the body by distributing moisture and making optimum use of evaporative cooling. Important: light-coloured fabrics with sufficient UV protection. A high sun protection factor is mandatory for the skin anyway: bikers should apply plenty of sun cream before the tour and remember to reapply regularly during the tour. A helmet with good ventilation (such as our test winner: Abus Urban-I 3.0 Mips >> available here) and sunglasses with UV protection complete the heat shield.
5. route selection and intensity - planning with brains
When planning routes for hot days, bikers should be clever. Routes that run in the shade as much as possible, for example through wooded areas, are ideal. Proximity to drinking fountains or streams should also be taken into account when planning. As far as intensity is concerned, less is more. The body is already under a lot of strain in the heat, so bikers should not overdo it with the exertion. The heart rate is already increased at high temperatures, as the body has to use additional energy to cool down. Symptoms such as dizziness, headaches or nausea could be signs of the onset of heatstroke. If this is the case, stop immediately, go home and cool your body down!
>> Read this article to find out what food and drink professionals use to survive the long distance.
Jan Timmermann
Editor
