CYCLING IN A HEATWAVE: HOW TO STAY COOL
Do you also prefer to do absolutely nothing once it gets warmer than 25 degrees Celsius? You are not alone. Summers are getting hotter and many people are less inclined to exercise in high temperatures. However, cycling during a heatwave is often more bearable than you think. The headwind generated during cycling provides a natural cooling effect. With the right preparation, you can continue cycling comfortably even on hot days. In this blog, we give you practical tips to stay cool, safe, and well-hydrated on your ride.
Essential: apply sunscreen liberally
Perhaps the most important tip: apply sunscreen liberally. While cycling, you often don't notice how long you are in the sun, even though you are exposed to UV radiation for hours. Sunburnt skin costs your body a lot of fluid and energy. And your body desperately needs that fluid to cool itself down. So, apply sunscreen thoroughly before you leave and take a small bottle of sunscreen with you on longer rides to reapply. There are also sunscreens specifically designed for athletes and long days on the bike. These stay on better when sweating and offer long-lasting protection.
Choose the right cycling apparel
Your clothing also makes a big difference. Wear breathable cycling clothing in light colors. Light fabrics absorb less heat than dark clothing.
Many cyclists opt for as little clothing as possible in warm weather and leave their baselayer at home, but a good baselayer can actually help you stay cool. An ultralight mesh baselayer quickly wicks away sweat and helps your body to release heat more effectively. In winter, a baselayer insulates, while in summer it has a cooling effect. Make sure the shirt fits snugly to your body so it can function optimally.
Also, choose a well-ventilated cycling helmet. The better the ventilation, the easier your body can release heat through your head.
Hydration is key
During a hot bike ride, you lose a lot of fluid by sweating, even if you don't always notice it. Therefore, continue to drink enough. A good guideline is to drink about 500 to 750 ml of fluid per hour. Take a few big sips every 10 minutes to stay hydrated.
Preferably fill your water bottle with an isotonic sports drink or electrolyte tablet. This not only replenishes fluid but also important minerals that you lose through sweating. In addition, many isotonic drinks provide extra carbohydrates for sustained energy.
Of course, cold water tastes best. Therefore, fill your water bottles with ice cubes or put them in the fridge a few hours beforehand. Even better: fill your water bottle halfway with water and put it in the freezer. Just before you leave, top it up with cold water. You can also put an ice lolly in your water bottle, for example, a rocket pop or Calippo. Put the ice lolly in your water bottle and fill it with cold water. This way you make a delicious cold, slightly sweet sports drink that provides extra cooling on the go.
Do you want to keep your drink cool for an extra long time? Then choose an insulated water bottle, such as the CUBE Stainless Steel Bottle.
Choose a shady route
Do you have multiple route options? Then choose a route through the forest or along shady cycle paths as much as possible. The temperature under the trees is often a few degrees lower than on open roads or in open meadows. That makes a summer bike ride much more pleasant.
Cycle at the right time
During a heatwave, try to avoid the hottest hours of the day. Between approximately 12:00 and 16:00h , the sun is at its strongest, and both the temperature and UV radiation rise significantly. Therefore, plan your ride earlier in the morning or later in the evening. Not only is it much cooler then, but the sun is also lower, and the roads are often quieter. This way you cycle more comfortably and reduce the risk of overheating.
Tips for on the go
Do you come across a water tap on the way? Make use of it. Pour some water over your head, neck and arms or wet your cycling shirt for extra cooling.
Also, adjust your pace. Don't try to achieve the same performance as on a cool spring day. Listen to your body, take a short break in the shade and allow yourself enough time to cool down. Or take a refreshing dip in a safe, public swimming spot – cycling shorts and all.
And if you pass a gas station, supermarket or ice cream parlour? Treat yourself to a cold ice cream. You've certainly earned it after such a hot ride.