Biking in the Sun: The Dos and Don’ts of Summer Cycling

Biking in the sun can be a wonderful experience, but it’s important to follow some dos and don’ts to ensure your safety and enjoyment. Here are some key guidelines for summer cycling:

Dos:

1. Do wear appropriate sun protection: Wear sunscreen with a high SPF, preferably sweat-resistant, to protect your skin from harmful UV rays. Don’t forget to apply it to exposed areas like your face, arms, and legs.
2. Do wear lightweight, breathable clothing: Opt for moisture-wicking and light-colored attire that helps reflect the sun’s heat. Choose garments with ventilation features to promote airflow and keep you cool.
3. Do stay hydrated: Drink plenty of water before, during, and after your ride. Carry a water bottle or use a hydration pack to ensure you can hydrate easily. Take sips regularly, even if you don’t feel thirsty.
4. Do plan your rides for cooler times: Schedule your rides during early mornings or evenings when temperatures are typically lower. Avoid riding during the hottest hours of the day to minimize sun exposure and reduce the risk of overheating.
5. Do take breaks in shaded areas: Find shaded spots or rest areas along your route to cool down and give your body a break from direct sunlight. Take this opportunity to hydrate and reapply sunscreen if needed.
6. Do listen to your body: Pay attention to signs of heat exhaustion, such as dizziness, nausea, or excessive fatigue. If you experience these symptoms, find a cool place to rest, rehydrate, and seek medical help if necessary.
7. Do adjust your pace: Slow down and ride at a comfortable pace in hot weather. Riding too hard can lead to overheating and fatigue. Save your energy and focus on enjoying the ride rather than pushing your limits.

Don’ts:

1. Don’t forget your helmet: Always wear a properly fitted helmet to protect your head in case of accidents or falls. Make sure it provides adequate ventilation to allow airflow and prevent overheating.
2. Don’t underestimate the sun: Even on cloudy days, the sun’s rays can still cause sunburn and heat-related issues. Apply sunscreen and take precautions regardless of cloud cover.
3. Don’t neglect your hydration: Dehydration can happen quickly in hot weather, so make hydration a priority. Avoid relying solely on sugary drinks or caffeinated beverages, as they can further dehydrate you.
4. Don’t wear dark-colored clothing: Dark colors absorb heat and can make you feel hotter during your ride. Stick to light-colored clothing that reflects sunlight and helps keep you cooler.
5. Don’t push through extreme heat: If the heat is too intense or there’s an extreme heat advisory, consider postponing your ride or opting for an indoor cycling session instead. Your safety and well-being should always come first.
6. Don’t overlook the signs of heat-related illnesses: Educate yourself about the symptoms of heat exhaustion and heatstroke. If you or anyone in your group experiences severe symptoms, seek immediate medical attention.

By following these dos and don’ts, you can have a safe and enjoyable summer cycling experience. Remember to prioritize sun protection, hydration, and listening to your body’s signals. Stay cool and have a great ride!