Road bike, BMX or mountain bike; it doesn’t matter what ride you prefer, we all agree to the fact that bicycles are awesome. And just like everything else that fits the description of awesome, the bicycle has its own fun.
The Journey on Two Wheels
Cycling is a recreational sport for all kinds of people, especially those who aren’t keen on any other sport. Cycling is an enjoyable sport, which will get you fit and in shape while having fun. If you’re not doing so already, go out there and get yourself a bicycle and start cycling. And have some fun getting fit.
Dare to Have a Fun Ride
During the hot-weather months of July and August, dehydration and heat exhaustion can take a distance rider down fairly fast anywhere along this flat and fairly shaded rail-to-trail. Many riders use this trail during the main summertime riding season. One of these users could help a down rider fairly soon to remain safe.
However, most riders carry plenty of water (to be refilled at the trailheads or other near-the-trail local sources), and will often rest under midday hot-weather conditions. Riders might carry lots of extra water to pour over their heads and bodies if overheated. Otherwise, they can use the running water at 16 of the 26 trail heads that all average about 10-miles apart.
Benefits of Cycling
So, in what ways cycling is good for you?
- Cycling benefits in a number of ways; however, the paramount benefit that people consider is helping them to a healthy life extension; i.e. various cardiovascular advantages.
- Bicycling is as good as ‘Aerobics’ workout. This kind of workout enhances the oxygen consumption in the body and uses it in the right way. While this in itself may not sound like anything special, it actually results in a number of benefits.
- Cycling that is beneficial against cardiovascular diseases can strengthen the heart muscles. This means cycling makes the pumping of the blood in the heart stronger and efficient.
- Cycling works on the respiratory muscles making them stronger and enhancing the air flow in-and-out of the lungs in a better way.
- The bicycling activity improves the overall blood circulation in the body, which aids in reducing the blood pressure and increasing the RBC.
Fear Factor of Bicycling
Not all bicyclists are physically well equipped to do the lengthy hot-weather ride. Yet, some new riders think they can endure anything, anywhere, anytime. Others are inexperienced or out of shape. Still others have body makeups that do not tolerate high temperatures or heat exercises well.
All of these riders need to know the kinds of heat-related illnesses so that they could encounter during hot-weather riding, and learn how to avoid or treat them. The best way to beat heat-related illnesses is to prevent them.
Twelve potential heat-related illnesses from cycling under hot conditions are listed below:
1. Hypernatremia (High Sodium)
Most bicyclists will not experience this disturbance of the blood salts if they eat a balanced food and drink while riding. This condition comprises a higher than normal sodium blood level, generally caused by not drinking enough water or by dehydrating from excessive sweating or excretions in hot environments. Similar issues might also result to fatal diseases like Hyponatremia.
This common condition comes from drinking less water or liquids. Physiologically, it means deficient water molecules relatively dissolve solutes (salts). Drink water or sports often drink during hot weather rides.
3. Hyperthermia (Sunstroke)
This condition occurs when the body produces or absorbs more heat than its sweating and other cooling mechanisms. When the body temperature control system is overloaded, its temperature rises uncontrollably. Heat stroke is very serious. This might also lead to Heat syncope (fainting).
4. Water Intoxication
This condition comes from drinking too much water over a short period of time, like, on feeling thirsty. The kidneys can process only a certain amount of water. The extra water in the blood then seeps into the body cells, causing them to swell.
If this swelling occurs in the brain, it can cause a headache, difficulty breathing. Riders need to replace their electrolytes by taking in food, fruits or juices, and fortified snacks and liquids at regular intervals.
5. Heat Tetany (Hyperventilation)
Heavy breathing is caused by stressful periods in the heat. Slow the ride down and rest in the shade often. Seek medical assistance if required.
6. Sunburn (Damaged Skin)
Sunburn damages the skin, which causes considerable discomfort. It also interferes with the body cooling mechanisms, especially sweat. Wear, light-coloured, loose clothing for shading the skin and for the proper wicking of body sweat
7. Heat Cramps
These cramps can also be a sign of heat exhaustion. Stop riding, and rest in the shade. Adequate exercise and training for long rides also reduce the chances of these cramps.
8. Heat Rash
This rash is caused by excessive sweating by the rubbing the other body parts, with outer clothing, Treatment includes cleaning the rash, and applying an ointment or dusting powder to it. Extra or replacement padding in the seat areas can also reduce heat rash.
Following are the suggestions you may want to consider when enduring hot weather bicycle rides:
- Choose well-shaded rides, and avoid the midday heat as much as possible.
- Hydrate regularly: Drink slightly more liquid than your thirst calls for, but not alcohol or high-sugar liquids.
- Drink fruit juice or fortified sports beverages in addition to water and energy snacks.
- Carry ample amounts water or fortified liquids with you at all times.
- Replace salt and minerals by ingesting select food, e.g., fruits, sandwiches, and sports bars.
- Avoid hot foods and large heavy meals that can produce heat within the body.
- Do not take salt pills unless your doctor prescribes them.
- Based on your need, carry yourself in appropriate clothing and head covering for shading the body and head.
- Use adequate sunscreen lotions on the exposed parts of the body.
- Condition your body by training for hot-weather riding.
- Pace yourself during hot-weather riding. That is, ride slower than the normal speed. Rest often in the shade.
- Cool yourself down inside air-conditioned public outlets, or know how to cool yourself with water baths from faucets spigots creeks or ponds.
- Ride with someone. Stay within the reach of common help.
- Carry a cell phone with emergency numbers already installed.
- Use your best common sense by cancelling a ride before heat symptoms occur.
Moving on the Way with the Effective Elements
- Surprise hydration-backpack: Portions of this supply can be poured over your head and torso when overheating appears to be taking place.
- Fortified drinks: Drink gels, fluids, and liquids that are rich in nutrients, electrolytes, and salts. This will keep your body hydrated against sweat and body temperature control.
- Rich, nutritional foods: Eat fruits and vegetables that have higher water content. Additionally, eat and carry food and drinks that are high in energy and carbohydrates.
- Ice Packs: These ice packs are available for health and medical supply outlets. Take along several of these cooling packs. You may squeeze or crush one or more of these ice packs if you start getting overheated. You can place them either under your helmet to keep your cool, and you may use it anywhere else as needed.
- Light-weight plastic tent or tarp:Create a personal air-ventilated shade using a plastic tent or a plastic tarp, in case, if a natural share is not available when required. Then rest for around 15 to 30 minutes as this will increase your heat endurance a lot. This setup works much better by pouring cool water over oneself at the same time.
- Collapsible container:Carry a folding cup or container to draw water with.
Our Say to Summer Cycling
To cycle or not to cycle: that is not a question! Allow yourself to be a beginner. No one starts off being an excellent one. Share your observations of cycling in the summer months and help cyclists accelerate in their bicycling activity.