How to effectively prevent heat stroke when riding in hot weather?
Studies have shown that when riding in temperatures of 32°C, cyclists' power output will drop by 6.5%, and dehydration, cramps and hyponatremia (a condition in which the sodium concentration in the blood is abnormally low) are all signs of insufficient replenishment. Since sweat contains salt, including 40% sodium and 60% chloride, the more you sweat, the more sodium you lose. But sodium loss is only part of the hydration problem. The amount of sodium lost in sweat is not the only indicator to determine what to drink when riding. You also need to consider how much and how long you sweat. In this guide, we will introduce how to stay optimally hydrated and scientifically replenish, and provide some practical tips to ensure your body's safety when riding at full speed in hot environments.
First of all, pay attention to replenishing water, but never drink too much at a time. Some people will drink half a bottle of water at a time after riding, which is not advisable. Of course, urine color is also a useful indicator. If the urine color is too dark or the amount is too small, it means that the body has consumed a lot and the water replenishment is insufficient. The dangers of dehydration are obvious, as more blood flows to the skin to release heat, rather than to the muscles to deliver oxygen and nutrients. This results in reduced power output, increased heart and breathing rates, and fatigue in the brain due to a drop in neurotransmitters. Optimizing hydration by drinking a strong electrolyte drink before a long, hot, or high-intensity ride can significantly improve physical performance. Also be careful to prevent sunburn. Solar radiation is another factor that affects cycling. Applying sunscreen does not provide permanent sun protection. If you ride in the sun for a long time, it is recommended to wear a sleeve or functional skin clothing in addition to applying sunscreen. You can train on a cycling platform. If the riding location is hot, you can use a cycling platform to acclimate to the heat. When using a cycling platform, you can turn off the fan or move the cycling platform to a warmer place, such as a greenhouse, which has been practiced by triathletes. Heat acclimatization training is also an ideal time to practice hydration strategies. You can also take a hot shower. If you take a hot shower after exercising in cool conditions, such as trying to go from 10 minutes to 20 minutes to 40 minutes (in a bathtub) over six days, your resting core temperature will drop significantly by about a third of a degree, which is better than exercise heat acclimatization.
Choose liquids and semi-solids for energy. Hot weather can affect digestion because it reduces blood flow to the gastrointestinal tract. Dehydration also affects our ability to transport nutrients through the lining of the intestine, while heat can reduce appetite. So choose liquids and semi-solids such as energy gels, or try making homemade pancakes for long rides, as they have a higher water content than many dry energy bars. Also choose cycling equipment that is breathable. The clothing you choose for summer riding is equally important, and a helmet should have adequate cooling vents, and a pair of cycling sunglasses should be worn to filter out harmful UV rays. Choose cycling clothing with mesh panels to help ventilation (but be careful of sunburn). Light-colored clothing is better at reflecting heat, but some dark clothing uses a textile technology called "Coldblack" that reflects the sun's rays to prevent heat buildup. Breathable perspiration and more even air circulation will make riding more comfortable. Also, be aware of the riding environment. Black tarmac absorbs the sun's heat very easily, and on hot days the temperature can easily reach 50-80°C, which makes the tarmac sticky and dangerous to ride on, as the road softens and you may slide sideways. Know your sweat rate. Knowing your sweat rate is very useful when calculating how much and what type of fluids (water or electrolytes) you need to drink during training and racing. All you need is a scale and a dry towel to make an estimate. Before you start your workout, go to the bathroom and weigh yourself (preferably with your clothes off). Often people try to simulate race pace so they can calculate how much fluid they need for the race. Be sure to record the temperature, humidity, and intensity of your workout so you can monitor how your sweat rate changes under different conditions. Training indoors is easier to control, so it's recommended to do this type of test on a trainer. After your workout, dry yourself as much as possible with a towel and weigh yourself again (preferably with your clothes off, as clothes can retain a lot of sweat). Remember to have your water bottle with you to keep track of how much water you've drunk, even if it's empty. Then calculate the difference between the two weights, for example: after a one-hour workout, your weight before was 71 kg and your weight after was 70 kg, which means you have lost 1 kg. 1 kg equals 1 liter, so for this workout, your sweat rate was 1 liter per hour. Replenishing 100% of fluid losses is necessary, but don't overdo it, otherwise it will be counterproductive, and under-hydration can be equally harmful, so find the right balance. |
