Cycling in summer: Tips for hot days on the bike
When normally trained cyclists pedal uphill, the body heats up with around 800 watts. To avoid heat exhaustion, the body's own cooling system runs at full speed. However, you don't have to give up cycling even when the sun is high and it's hot. In summer, move sweaty cranking to the morning or evening hours. The fresher air helps the body to cool down, breathing is easier and the intensity of the sun's rays and ozone levels are lower.
Cycling in summer - caution is advised
If you still want to be out and about at lunchtime, you need to take it a little slower. Keep an eye on your heart rate so that you don't push yourself too hard. In contrast to cotton shirts, functional synthetic fibres transport sweat away from the body quickly, keeping skin and clothing largely dry. If you sweat a lot, you need to drink a lot and drink properly. Water regulates body temperature and flushes toxins out of the body.
Avoid alcohol during the cycle tour. It has a dehydrating effect and delays regeneration. Drink at least 750 millilitres per hour, even if you don't feel thirsty. The Earth's protective mantle against dangerous UV radiation from space is becoming increasingly fragile. People must therefore use effective sunscreens if they want to spend time in the sun.
>> It is important to apply sun cream at least 20 minutes before exposure to the sun and not just after. In summery, high-pressure weather, pollutants such as nitrogen oxides and hydrocarbons (more on this, below in the article) near the ground increases ozone.
Physical exertion and an increased concentration of ozone in the air can lead to an increase in breathing resistance, irritation, coughing, headaches and pain when inhaling deeply, tearing and reduced physical performance. If you are hypersensitive to ozone, the only way to avoid discomfort is to avoid physical exertion when ozone levels are high. Current ozone levels can be found on the Internet: www.umweltbundesamt.de
Cycling in summer - tips for hot days
>> Cycle in hot weather in the morning and evening, avoid exercise at lunchtime
>> Avoid physical exertion at ozone concentrations above 360 micrograms
>> Antioxidant protective substance combinations from the pharmacy (beta-carotene, vitamins E and C, selenium) help against irritation at high ozone concentrations
>> Drink more than usual, at least 750 millilitres per hour
>> Do not take your T-shirt off in the heat, sunburn restricts thermoregulation
Important - drink properly!
Adequate fluid intake is very important. Mineral water or a mixture of mineral water and fruit juices is a good choice. Special preparations from the pharmacy also help to counteract the loss of minerals through sweating. They specifically compensate for the lack of potassium, magnesium and other trace elements. Start drinking enough, but not too much, before you set off. It makes sense to drink 150 to 200 millilitres about every 15 minutes on the road.
Beware of harmful substances
Carbon monoxide (CO)
Carbon monoxide binds to the oxygen carrier haemoglobin in the blood. Even cycling in city centres or along busy roads leads to a reduction in the oxygen transport capacity in the blood.
Sulphur degradation products
Industrial exhaust gases contain sulphur compounds, of which SO2 and SO4 are particularly effective. Inhalation can lead to significant constriction and inflammation of the airways. The sulphur gas content in the air is particularly effective in smoggy weather conditions.
Cycling in summer - heat-related illnesses
>> Heat collapse
Signs
Pallor and balance disorders
Cause
Severe fluid loss
Treatment
Lying flat in the shade, elevating the legs, cooling, drinking
>> Heat exhaustion
Signs
Heavy loss of sweat, headache, fatigue, disorientation, sharp drop in performance, high heart rate
Cause
Severe dehydration and rise in core body temperature above 40°
Treatment
Flat position, cooling of any kind, medical assistance, infusion of saline solutions with glucose
>> Heat stroke
Signs
Motor disturbances, disorientation, warm dry skin, severe loss of performance, collapse with loss of consciousness
Cause
Severe dehydration, core body temperature above 41°C. Impaired overview and motor function due to hypoglycaemia
Treatment
Flat position and drastic cooling measures (water, ice, damp cloths). Medical assistance, infusion
