Temperatures are already starting to rise, and before you know it, summer and its warm days will already be here. This fine weather is also the perfect time for cycling enthusiasts. However, before you get on your bike, it’s essential to know how to keep cool for a safe ride. Here are the most important points to bear in mind on your bike trip, so that you can enjoy the sunshine without any of its inconveniences.
The importance of hydration and nutrition when cycling
Hot weather means you’re sweating more than usual, which increases the risk of dehydration. The mere fact that you feel thirsty is a sign that you’re already in the early stages of dehydration. The color of your urine is also a good indicator. The darker it is, the more water you need to drink. So it’s important to keep up your strength and drink regularly as you cycle. In general, you should drink between 50cl and 1L of water per hour, depending on how hard you’re working and how hot it is.
You can also add electrolytes to replace essential salts and nutrients lost through perspiration, and don’t forget to drink before, during (about every 10 minutes) and after your ride.
Also, when it’s hot, appetite tends to diminish and it can be easier to forget to eat properly. To alleviate this problem, take along carbohydrate-rich snacks such as nuts, bananas, energy bars or special bread rolls, which are easy to transport and will help you fill up on energy. Helmets are also an effective accessory against sunstroke, allowing you to keep your head as opposed to simply wearing a cap. For added protection, you might consider wearing a cap underneath your helmet, to further absorb perspiration. And don’t forget your sunglasses, an essential accessory for protecting your eyes from UV rays and for seeing properly in the sun without tiring them. Another advantage of sunglasses is that they also protect you from flying insects such as gnats and mosquitoes, which are ever more prevalent in hot weather. In fact, you’ll certainly want to invest in a good mosquito repellent for added comfort on your hikes or bike trips. But for even greater comfort and safety, there’s no secret: don’t overexert yourself, and avoid the sun at its zenith!
The need to take it easy and choose the best time of day
When you pedal under the sun, you tend to get tired and sweat faster. The idea is to maintain a steady cruising pace to limit your energy expenditure. Choose a fairly flat route for your bike tour, without too many gradients, and if possible in the shade. You’ll appreciate regular breaks in the shade to refresh, feed and hydrate. It’s also advisable to avoid cycling during the hottest and most harmful periods of the day, i.e. from 12pm to 3pm. In this sense, it’s best to plan your cycling trip earlier or later in the day. It’ll be cooler and you’ll be able to enjoy your ride without the negative effects of the heat. This is all the more important if you’re organizing your tour or bike trip in a region or country with higher temperatures than you’re used to. What’s more, why not take advantage of this window of time to visit covered cultural sites, go for a swim or even have a picnic and/or siesta in the shade of the vegetation? Finally, for a successful warm-weather cycling trip, it’s essential to anticipate your needs and equip yourself. You need to be able to hydrate, refuel and protect yourself from the sun’s rays. The choice of itinerary is just as crucial, and we advise you to look for routes with shady spots, drinking water sources or swimming spots, for example. The aim is to keep as cool as possible. If you need advice on how to plan your itinerary, or if you’re looking for tailor-made packages, turn to a bike travel agency!
