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In the blink of an eye will be in summer, in this hot summer season, friends still adhere to the daily cycling activities? In the four seasons of the year, winter and summer are the two biggest “roadblocks” on the road of cycling. Their harsh environment puts forward higher requirements on the physical fitness and adaptability of riders. Therefore, it is necessary to know the taboos and precautions of cycling in winter and summer. In the afternoon, I’m going to give you a detailed overview of five things we should pay attention to when riding in the summer.
Take a note drink more water
During the hot cycling in summer, our body loses a lot of water through sweating, so we need enough water to maintain our water balance. Environment temperature, the higher the water demand is bigger, the human body in the thermal environment of water requirement can be twice the normal situation, so go out riding in the summer, when drivers must have POTS filled with water, and according to individual demand of supply one or two kettle, avoid by all means to figure weight loss or trouble without water, this will not only break your body water balance, affect the cycling condition, serious when even will cause heart palpitations, dizziness, fatigue, body feeling overheated symptoms of dehydration. When drinking water, small make up is not recommended you gulp “binge drinking”, because this way of drinking will produce very big stimulus to the stomach, increase the burden of gastrointestinal tract, the influence of the diaphragm, in turn, interfere with breathing, move up and down and drinking too much will lead to sexual water diuresis and cause water loss of sodium, potassium and other electrolytes, reduce the exercise capacity, so the opposite. Therefore, in the process of cycling, a small amount of several times should be used. Small amount of water should be added every 20 minutes by cycling, generally no more than 100 ml. The temperature of water in the kettle should not be too low.
Do not ride in high temperature. Beware of heat stroke
Cycling in summer is generally recommended in the morning, evening or night, not in the hot sun, especially between 11am and 16pm. The direct exposure to sunlight and the increasing atmospheric temperature can easily accumulate too much heat on the head covered by helmets, leading to congestion of the meninges and heat stroke caused by cerebral cortex ischemia. Therefore, heatstroke is something we cyclists should try to avoid, especially in isolation. So, how can we prevent heat stroke? First, choose a helmet with good ventilation. A good helmet can help heat the head effectively and prevent discomfort caused by overheating of the head. The next step is to protect yourself from the sun by wearing sunscreen or sleeve sleeves, and choose a white or light, breathable, soft cycling suit. Third, you should pay attention to intermittent rest during the ride. When you feel tired, please stop immediately and find a cool and quiet place to rest. Finally, refer to the first point and drink more water. All of these can help prevent heat stroke from being too hot and stuffy. In the long and short distance cycling in summer, you can always have some medicines such as heat stroke. When heat stroke happens unfortunately, these medicines can effectively relieve the symptoms. However, if the patient’s symptoms do not improve or the heat stroke is too serious after taking the medicine, please send the doctor in time and do not delay the time.
Do not drink a lot of cold drinks after riding and take a cold shower immediately
One of the best things you can do after a hot ride is to gulp down a bottle of ice-cold drink to beat the heat. After the ride, the blood is redistributed throughout the body, with a lot of blood flowing to the muscles and body surface for exercise, while the digestive organs have less blood. If you at this time “fierce pour” iced drink, this ice flow will strongly stimulate the stomach in the state of temporary anemia, injury to its physiological function, the light appear appetite loss, the serious cause acute gastritis, and further cause chronic gastritis, gastric ulcer and other diseases. I don’t mean that you don’t drink cold drinks, after all, a bottle of iced drink under the scorching sun can help you effectively relieve the heat, but let everyone timely and appropriate, it is best to drink after the recovery of the state of rest, so as not to cause too much harm to your stomach. Secondly, after cycling, the metabolism of the whole body is very vigorous, the heat generated in the body increases, pores open, capillaries expand greatly, and blood circulation is accelerated. If you can’t wait to take a cold shower at this time, will make the skin cold stimulation, capillary contraction, sweat hole suddenly closed, the body has no time to adapt, easy to lead to a variety of diseases. Therefore, I suggest you sit quietly for a while after you return from cycling, listen to music and watch TV. After your body is calm again, you can take a bath with warm water or cool water of lower temperature.
Clean cycling equipment in time
In the hot and humid environment of summer, cycling equipment soaked in sweat is more likely to breed germs. Therefore, it is important to pay attention to the timely cleaning of personal equipment after returning from cycling. Cycling clothes are the “worst disaster area” for sweat erosion. After returning from cycling, many friends often take off their cycling clothes and throw them away after taking a bath and sleeping. However, they do not realize that not cleaning cycling clothes in time will lead to sweat residue and bacteria breeding. Therefore, it is a good habit for us to clean the cycling clothes after returning. The method of cleaning is recommended to use warm water hand wash, and use a mild cleaning agent, of course, you can choose the market special sports clothing cleaning agent. First, soak the riding clothes in warm water for about 5~10 minutes. The time should not be too long or too short. After that, carefully wash them with your hands. On hot summer days, I recommend that you always have two or three sets of cycling clothes to change in time and prevent bacteria from growing. In addition to cycling clothes, helmet padding and kettles also need frequent cleaning. Many helmet designs now come with deodorant and sweat absorbent pads, but that doesn’t mean you don’t need to clean them. Take off the pad in time to clean, not only can deodorize in addition to sweat, but also can extend the life of the pad and make it maintain good elasticity and performance. After cycling, the kettle should also be rinsed in time to prevent the inside of drinks or water spoilage and odor.
Prevent rain in rainy season, pay attention to ebike maintenance
Hot summer weather, often accompanied by heavy rain from time to time. Cycling in the rain will cause obstructed vision, and lead to a sudden drop in body temperature after the rain, which is prone to cold, fever, headache and other diseases. Therefore, everyone should pay attention to the weather conditions when traveling, and try to avoid traveling in rainy days. If you have to ride in the rain, wear a raincoat with a fluorescent color so that motorists can see you clearly in the rain and avoid danger. If the rain is too heavy, it is best not to rush in the rain, in the shelter to stop until the rain reduced before starting. After arriving at your destination, you should change your wet clothes, take a hot bath or drink a bowl of ginger soup to restore your body temperature in case you catch a cold.