Cycling is a wonderful way to keep fit. You can clear your head, enjoy the outdoors and, with a bit of luck, cycle through beautiful surroundings. But on a hot day, it can also be challenging and even dangerous, as heatstroke lurks. Nevertheless, with the right preparation, you can still enjoy your cycling trips. In this article, we therefore share 6 tips for cycling on a hot day, to cycle comfortably and safely even when temperatures rise and the sun shines brightly.
What is heatstroke?
When you cycle in the sun for a long time, exert a lot of effort and wear warm cycling clothes, you can suffer from heatstroke. Your body then overheats and loses the ability to regulate its temperature. This can be life-threatening. It starts with symptoms like dizziness and confusion, severe headaches, nausea and vomiting. Eventually, you can lose coordination, have balance problems and even become unconscious. Or worse: death.
Do you see a fellow cyclist overheating? If so, it is important to seek medical attention immediately and cool someone down as soon as possible. Move the person to a place in the shade, take off tight clothing and place cool, wet towels on the cyclist's body. If you don't have that handy, then, you can also use a cycling shirt. If someone is conscious and able to swallow, give small sips of water.
This is how to prevent heatstroke
- Don't cycle at the hottest part of the day
Yes, it seems obvious, but on a hot day, temperatures can rise quickly. So get on your bike early and make sure you get back before noon. Or go in the evening and enjoy the sunset. Also remember to check your weather app, because on hot days the weather sometimes turns. A big thunderstorm overhead is not what you want either.
- Stay hydrated.
Drink, drink, drink. Staying hydrated while cycling in the heat is super important. Not only to prevent heat stroke, but also to keep performing. At 2% of fluid loss, you are already cycling about 20% slower, according to the NFTU! Therefore, drink enough water before, during and after your ride. Take at least two water bottles with you and fill them according to the duration of your ride. You can put some ice cubes in them or put a water bottle in the freezer the night before your ride so you have great cold water on the way. If necessary, add a sports drink to the water, such as Isostar. This will replenish important minerals in your body that you lose while cycling.
There are some 2,100 free water taps in the Netherlands where you can refill your water bottles. Want to know where one is on your route? Then check the drinking water map.
- Choose the right clothes
That black or dark blue shirt that matches your bike so nicely? On a scorching hot day, you should leave it in the closet. Dark clothes will make you feel even hotter. Instead, choose light cycling clothes made of breathable fabrics.
- Grease it up!
On some days, UV radiation is so high that your skin can burn within as little as 15 minutes. Sunscreen is therefore essential if you go cycling for hours. Go for a water-resistant sunscreen with a high SPF and UVA/UVB protection. Such a sunburn will not only prevent you from burning, but also help prevent skin ageing and skin cancer. Apply thickly and carry a small bottle in your back pocket, as you will need to re-apply after 2 hours. Our tip: the SPF50 sunscreen from Decathlon! We cycled with it for hours in Thailand and barely discoloured.
- Adjust the intensity of your workouts
Cycling in the heat asks extra of your body, so adjust your pace and intensity. Don't do heavy workouts and listen to your body. Take occasional breaks in the shade to cool down and watch for signs of overheating.
- Find shaded routes:
Plan your cycling route along roads with lots of shade as much as possible. Trees protect you from the burning sun and make you feel less hot. It can also be nice to cycle along the water's edge, where there is usually a cooling breeze. Avoid crowded urban areas, as the heat stays between the buildings there.
