Fourth of July brings fireworks, barbecue, beer and of course heat. The sun is high in the sky, temperatures are soaring and humidity is stifling, especially when you're out riding. Staying cool in the hot sun will not only make your ride more enjoyable, but it will make it safer as well. Following a few simple rules can keep you rolling in the hottest conditions.
Stay Hydrated
Water is important. The human body can survive without food for a couple weeks, but without water, you'll die in a matter of a couple of days. Between the heat and sun, the body will lose water through sweat very quickly. You can get a jump on your hydration by making sure that you drink plenty of fluid in the hours before starting your ride, which will help buffer fluid loss on the road. Of course, that pre-ride drink won't keep up with your sweating out on the road, so you should plan on drinking at least one bottle of fluid per hour of ride time. And drinking doesn't mean wait until you're thirsty: the body's thirst mechanism lags behind the actual need for fluid pretty severely. You should start sipping at your bottles as soon as you roll out to start your ride, and if you're planning for a longer ride (greater than 2 hours) consider stuffing another bottle into your jersey pocket or stopping along the way to refill your bottles.
Manage your electrolytes
Along with fluid, sweat contains electrolytes (the minerals that give sweat that gritty, salty taste.) Along with fluid loss, electrolyte loss can also be dangerous: there have been a number of deaths from hyponatremia, or a severe lack of sodium in the body (usually compounded by excessive plain fluid intake.) To combat this, you can always take along some salty foods such as beef jerky, salted nuts or pretzels, stop and pick up some coconut water along your route, or consider adding electrolytes to your water supply (Elete Electrolytes are a great choice that work well for me; I typically use their solid Tablytes before riding as well.) Be diligent in keeping up on your electrolytes otherwise you will experience a myriad of nasty symptoms from muscle cramping to hallucinations and confusion.
Keep yourself cool
This should be kind of obvious, but it's surprising how many people forget about it. This starts from the moment you gear up for your ride: pick a lightweight, breathable jersey, preferably in light colors that will reflect the sun. Full zips are handy to help add further airflow over your body, especially when climbing at slower speeds. Other things to consider are putting ice in your bottles to cool your body from the inside out, or dumping water over your head and back while you ride (which will put you in jeopardy of running out of water, so plan your ride and water stops accordingly.) Helping to cool your body with water or ice will reduce sweating and decrease fluid loss slightly, but more importantly it will keep you comfortable while on the road.
Protect yourself from the sun
As the summer sun is high in the sky for longer periods, it is easier to accumulate sun damage. Pavement only exacerbates this problem, with temperatures on the pavement up to 40 degrees hotter than the air. Sunlight also has a nasty habit of reflecting off pavement and onto your skin as you ride by, making the risk for sunburn that much greater. Sunburn also contributes to dehydration, so managing it will contribute to keeping you feeling good and keeping you safe. Sunscreen, SPF 45 that is waterproof is a must, as is applying at least half an hour before riding to let it sink into the skin.
With proper precautions, you can ride in any temperature with confidence. A little common sense goes a long way, as do following the proper precautions to keep yourself safe. If I missed something or you have a question, why not post a comment and let me know.
