7 tips to diminish heat when riding a bike

1- Get up early: Starting your ride early in the morning has the advantages of lower temperatures and less road traffic. If you hate it, just give it a try and you will discover it is worth it.

2- Check your bicycle: This tip is useful for every day. Pump up the wheels, lubricate the chain, fit the brakes… In essence, tuned-up your bike. This way pedaling will cost you less effort.

3- Determine your energy: To sweat is necessary to your body. Basically, this natural behavior allows reducing the body temperature. However, if you sweat too much, you can hit the wall as a result of a loss of energy caused by the depletion of glycogen stores in the liver and muscles. Ration yourself and take into account your limits. In other words, instead of competing against others, better compete against yourself. Always have in mind that the most important is enjoying.

4- Hydrate: A valid tip not only for cycling, but for whatever physical activity specially in Summer. Drink water before, during and after the exercise. Do not wait until you feel thirsty. A rule of thumb is drink water every 15 minutes. If you drink cold water, do it slowly. How do I determine my hydration state? After riding your bike, the easiest way is looking at your pee. If it is too dark, you should drink more water the next time.

5- Plan your route: In a city, the shorter path does not necessarily means the ideal one. Usually, taking an indirect route on small and quiet streets means taking advantage of shadows produced by buildings. If you plan a mountain route, decide on those which have less slope.

6- Choose appropriate garment: Breathable fabrics are your ally in Summer. Moreover, use light clothing not to attract too much sun. Furthermore, sunglasses improve your eyesight, and avoid blinding and mosquitoes on the eyes.

7- Protect your skin: Sunscreen is basic when riding in Summer months. Select on sunscreen with high sun protection factor, at least 30. If you plan a long route, it is better bringing a small cream jar along, and use it conveniently.

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