| No matter where you live, summer means rising | | | | for a shirt or vest with a zipper in front for |
| temperatures. And for cyclists, that means | | | | ventilation. If you want to avoid blisters, |
| taking extra precautions to beat the heat. | | | | don’t wear cotton socks; again, look for |
| Those few extra steps can mean the difference | | | | socks made of moisture-wicking materials. |
| between a safe ride and a bad time – so if | | | | Gloves can keep your hands from slipping off the |
| you’ll be riding in the summer sun, don’t | | | | handlebars; for hot weather, choose |
| leave them out. | | | | short-fingered gloves with absorbent pads on the |
| First things first: proper hydration. Our bodies | | | | backs useful for dabbing away sweat when |
| are composed predominantly of fluids, and | | | | necessary. |
| being outside in the heat makes us lose those | | | | Your helmet also affects how cool you feel on |
| fluids more rapidly than usual. By the time you | | | | your ride. We lose most of our body heat |
| feel thirsty, you’re already dehydrated, and | | | | through our heads, and helmets are made of |
| that is especially hazardous in high temperatures. | | | | foam that can trap heat in; you need one with |
| It’s important to stay hydrated all the time, | | | | adequate ventilation to keep your head cool. A |
| not just in hot weather, so keep a water bottle | | | | good rule of thumb: the bigger the front air vents, |
| with you during your daily activities and sip from it | | | | the better the air flow. If your head tends to |
| constantly; this will help prevent a dangerous | | | | sweat a lot, choose a helmet with plenty of |
| depletion of fluids. Try riding either early in the | | | | padding in the front – this will eliminate the |
| morning or in the evening, when the sun is not so | | | | need to wear a sweat band, which will only make |
| intense. Before your ride, drink plenty of water | | | | your head warmer. Regardless of the |
| or a sports drink – you can even start the | | | | temperature, helmets are a crucial part of your |
| night before to get a jump on things. During | | | | ride, so never use the excuse that it’s too |
| your ride, carry plenty of liquid with you. If | | | | hot to wear one! |
| you’re not comfortable riding one-handed | | | | Before you even start out, thoroughly inspect |
| while holding a bottle, you can either stop every | | | | your bicycle in order to spot potential problems. |
| time you need a drink (if time permits), or use a | | | | Ensure that the tires are aired up properly and |
| hydration pack that is worn on your back. Avoid | | | | that everything is in good working order; you |
| caffeine before riding; although it can provide an | | | | don’t want to be caught out in the heat |
| extra boost, it can be dehydrating. After a ride, | | | | trying to fix a flat. If you do encounter a |
| it’s a good idea to replenish your sodium | | | | problem that needs your attention on the road, |
| levels – you lose a lot when you sweat, and | | | | find a shady spot in which to make the repairs. |
| sodium loss can lead to some killer cramps. | | | | It’s important never to push yourself beyond |
| Sports drinks are formulated for this purpose. | | | | your physical limits, but especially so in hot |
| The clothing you wear can make a big difference | | | | weather. If you start to feel dizzy or |
| in how intensely you feel the heat. Dark colors | | | | light-headed, chilled, nauseated, or just “not |
| absorb heat, so choose light-colored, reflective | | | | right” in general, you should stop, rest, and |
| fabrics. If you’re simply taking a leisurely | | | | re-hydrate. |
| ride for pleasure, there’s no need to purchase | | | | Don’t worry so much about hydration and |
| special clothing; just wear something lightweight | | | | cooling that you forget to protect your eyes and |
| that allows for easy movement. If you’re | | | | skin from the hot weather! Make sure to slather |
| an avid cyclist, consider investing in cycling clothing | | | | on a high-SPF, waterproof sunscreen at least a |
| made specifically for hot weather. Many such | | | | half-hour before going out into the sun. Wear |
| items are made with “wicking” fabrics | | | | sunglasses with shatter-proof plastic lenses that |
| such as polypropylene, Gore-Tex or Capilene, | | | | are big enough to provide adequate protection. |
| designed to transfer sweat away from your | | | | And don’t forget the lip balm. Now |
| body and keep you dry and comfortable. Look | | | | you’re ready for your hot-weather ride! |