If you want to exercise outside this summer, riding a bike is an excellent workout for your cardiovascular system. However, no matter what type of exercise you do outside, you must be cautious to avoid dehydration and heat exhaustion. With this in mind, here are four tips that will show you how to beat the heat when riding a bike.
Drink Enough Water
When you’re working out in the hot sun, your body will sweat to cool itself. Naturally, your internal water reserves will run low after a while, so you’ll need to replenish them by drinking enough water.
Most bikes come with a bottle holder so you don’t have to hold a water bottle while biking. In addition, if you are a relative newcomer to cycling, you don’t want to overdo it. Taking water breaks from time to time will give your body the rest it needs during a tough workout and help you rehydrate.
Wear the Right Gear
When it’s hot out, you aren’t going to want to wear your heaviest sweatshirt and sweatpants. The optimal clothing for this type of exercise is lighter clothes like a T-shirt and shorts. You may also want to invest in some biking apparel. The material will adhere to your skin without creating unpleasant friction while still being breathable so you won’t feel overheated.
Depending on your eyewear preferences, you should learn how to choose sunglasses and protect your eyes on the bike. Lastly, a high-quality helmet will protect your head from a collision and provide enough airflow to cool off your temples.
Apply Sunscreen Before Heading Outside
Everyone knows that getting a sunburn can be extremely painful. Even worse, overexposure can lead to skin cancer. You can avoid this by putting on sunscreen before you head outside. The sun’s UV rays can still penetrate through on a cloudy day, so be sure to put it on even when you don’t think it’s necessary.
Try To Ride in the Morning or Evening
The sun will have the least intense effect on your ride if you go biking after it sets or before it rises. Whether you are an early bird or a night owl, either extreme could help you avoid the hottest temperatures of the day.
Overall, riding a bike outside is a healthy and leisurely activity when you don’t overheat. Now that you know how to beat the heat when you are riding a bike, you can look forward to a season full of enjoyable outdoor bike rides.
