Sweat is crucial for the natural cooling of the body. Its evaporation removes heat from the body. Millions of sweat pores form a moist film on the skin, whose evaporative cooling cools the body. This works much less well on days with high humidity.
1. water & salt: tips for drinking
A water loss of two per cent of body weight can already lead to a reduction in performance. To compensate for the loss of minerals through sweating, water should be enriched with electrolytes. If you don't want to use ready-made electrolyte tablets or powders, you can simply add a pinch of salt to the water. After exercise, it is advisable to mix sodium-rich mineral water with fruit juice in a 1:1 ratio and drink it.
>> Alcohol-free beer: How good is beer without alcohol for us after biking?
2. getting used to it: training in the heat
The human body can be trained to cope better with stress in high temperatures. Anyone planning a cycling race in hot conditions should train regularly in the heat two weeks in advance. A study has shown that training for ten days in the heat can increase performance by around ten per cent. However, the body loses this ability to adapt to the heat after a while.
>> Sport in the heat: doctor and MTB trainer Stefanie Mollnhauer gives advice
3. thin & light - jerseys for the summer
Vest yes or no? Manufacturers claim that thin, close-fitting summer jerseys do not need a vest: they sit directly on the skin, transport moisture to the outside and ensure cooling through evaporation. We are not aware of any studies that refute this. It is more a question of UV protection and comfort whether you wear a thin vest.
>> Cycling in summer: suitable outfits for every purpose
4. light factor - don't forget protection against the sun
Sun cream with a high sun protection factor is important - for very long rides, you should reapply on the go. Thin summer arm warmers can also protect you from sunburn. Wearing sunglasses goes without saying.
>> Sun cream tips: How to protect yourself properly from the sun and sunburn
5. heat costs energy - recharge your batteries
At high temperatures, the body has to work harder and consumes more energy. Snacks with lots of carbohydrates are therefore recommended. However, a high-fat cream cake during a coffee break is not a good idea, as fatty foods put more strain on the stomach.
>> Healthy eating: Cooking - and eating - for cycling
6. heed the body's warning signals
Nausea, headaches and dizziness are symptoms of overheating. In such cases, you should stop, seek shade and drink plenty of fluids. Sunstroke leads to overheating of the head. In the case of heatstroke, the body temperature rises dangerously and causes heat build-up. Warning signs include rapid breathing, fever, lack of sweating and changes in consciousness. In these cases, medical help is required immediately.
>> 12 warning signals from the body: When should I stop cycling?
Barbara Merz-Weigandt
Editor-in-Chief
