How To Bike In The Heat

It may be April, but summer is just around the corner. We’re so used to having cool comfortable weather that when there is a hot day, people often fail to take precautions. It’s worse if they’re doing outside activities or exercising outside. That’s why you should take precautions when you bike in the heat. Many people are uninformed or unprepared for exercising in excessive heat. If the weather has been cool and is suddenly hot, take it easier when you ride. Don’t try to set any records. Here are some other tips to help.

Check the temperature and forecast before you ride and dress accordingly.

Whether it’s a hot or cool day, exercising outside requires wardrobe planning. You need to wear clothing that you can adjust as the weather changes. You might start in the morning when it’s cool and find it warming quickly by noon. If you wear several lighter layers of breathable materials, you can remove layers as the temperature climbs. Get clothing made of fabric that wicks sweat. It helps keep sweat off your skin. It should fit loose enough to allow air to circulate. The clothing should be a light color to reflect the sun. If you use gloves, use fingerless ones.

Always take water no matter how far you ride.

You should always have water to stay hydrated, even if you’re taking a short ride. It’s vital when the day is hot. For longer rides, don’t limit yourself to one bottle. Freeze some bottles of water to carry with you. Before you freeze them, empty an inch or two of water since it will expand when it freezes. Carry both frozen and unfrozen water with you. Calculate what you’ll need and add one extra bottle. Dehydration is dangerous. You might not realize you have a problem until it’s too late. Sweat cools you, but you also lose liquid and dehydrate fast.

Choose the time you ride carefully.

Avoid riding in the noon day’s sun. On hotter days, ride in the early morning while it’s still cool. Wear reflective clothing if you’re riding at dawn, dusk, or when it’s still dark. Try to ride when the roads are less congested with fewer traffic hazards. Always take a cell phone and let a family or friend track your movements with an app like Family Locator, Find My, or Life 360.

• If you’re riding near the end of the day, take a light jacket or windbreaker if the weather cools as night approaches. It’s better to be safe than sorry.
• Avoid sunburn when riding during the day. Wearing a hat with a brim and sunglasses is part of the protection. You also need to apply sunscreen liberally to exposed areas.
• Be very aware of the surface you ride on and take extra precautions if it’s rainy or so hot the tar has melted on the roads. That makes the road slick and slippery.
• Take along a waterproof jacket. There are plastic ponchos that fold tight and fit in a pouch the size of a personalized tissue package. If a storm suddenly occurs, it opens up to a full rain poncho to keep you dry.

For more information, contact us today at Get RIPPED! by Jari Love