Cycling in the sunshine is one of the best ways to enjoy the outdoors, but it’s essential to take the right precautions to ensure your safety and comfort. The heat, combined with exposure to the sun, can lead to dehydration, sunburn, and fatigue. To help you make the most of your sunny cycling adventures, here are some essential tips to stay cool, safe, and protected while riding.
Stay Hydrated
Proper hydration is crucial, especially when cycling in hot weather. Many riders overlook this, but dehydration can quickly derail your ride.
How Much Water Do You Need?
The amount of water you need varies depending on the intensity and duration of your ride, as well as the weather. For shorter rides, aim to drink around 500ml of water per hour. On hotter days or longer rides, you may need up to 2 litres.
How to Carry Your Water
Depending on your cycling style, you’ll need to plan how to carry enough water. Most bikes have space for two water bottles, and backpacks offer additional room for extra bottles. Mountain bikers, in particular, often find hydration packs useful as they can carry between one and three litres of water. The Camelbak Mule Hydration Pack is a great option for a full day on the trails, with ample water storage and extra space for other gear. For shorter, more performance-focused rides, the Camelbak Hydrobak Light holds up to 1.5 litres and is ideal for fast-paced cycling.
Drink Regularly
Don’t wait until you’re thirsty to drink. By then, you may already be getting dehydrated. Instead, sip water regularly throughout your ride. If you find yourself needing to gulp down large amounts of water at once, it means you haven’t been drinking enough.
Add Electrolytes to Your Drink
In hot weather, you lose more than just water—you also lose important electrolytes. These minerals help your body function properly and are crucial for hydration and muscle performance. Adding an electrolyte supplement to your water will help replenish these minerals, improving endurance and hydration during your ride. Look for isotonic drinks or tablets that offer a quick energy boost.
Keep Cool with Proper Clothing
When the weather heats up, you’ll want to wear clothing that helps you stay cool. Choose lightweight, breathable fabrics that wick away sweat to keep you dry. Your torso isn’t the only part that needs attention—your head and feet can also benefit from good ventilation.
A cycling cap can provide extra protection from the sun while also wicking away sweat. The Boardman Cycle Cap is a great option, as it offers comfort and versatility for both sun and cooler days.
If you’re prone to sunburn, consider wearing a long-sleeve jersey to protect your skin from direct sunlight. Although it might seem counterintuitive on hot days, it can be a good choice for those who need extra sun protection.
Always Wear Sunscreen
Sunscreen is essential to prevent sunburn and protect your skin from harmful UV rays. Choose an SPF that suits your skin type, and remember that the higher the SPF, the longer you can stay in the sun before needing to reapply. However, sunscreen is not foolproof—take breaks and avoid long exposure during midday hours when the sun is at its peak.
While sunscreen protects against UVA and UVB rays, it’s still important to seek shade whenever possible, especially on bright, cloudless days.
Take Breaks and Find Shade
Taking regular breaks to step out of the sun will help prevent overheating and sunburn. Even if you’re not feeling tired, it’s a good idea to pause for a few minutes in a shaded area. Not only does this give you a rest, but it also helps regulate your body temperature and gives you a chance to rehydrate.
Protect Your Eyes with Sunglasses
Sunglasses are crucial for both safety and sun protection. They help reduce glare, making your ride safer, and they protect your eyes from harmful UV rays. Make sure to buy sunglasses from a trusted retailer, and check for the CE mark, which ensures the glasses meet European safety standards.
Conclusion
Cycling in the sun can be a rewarding experience, but staying safe and comfortable requires careful preparation. By hydrating regularly, wearing the right clothing, applying sunscreen, and taking breaks, you can protect yourself from the heat and enjoy your ride to the fullest. Keep these tips in mind the next time you head out for a sunny cycling adventure!
