Managing your core body temperature is necessary when you are a cyclist, especially for long-distance travel. Exercise promotes muscle activity, which in turn raises body temperature. Add to that environmental concerns --- such as the hot sun --- and overheating can be a problem. Prevention is the most effective way to reduce issues with you ride. Taking a common-sense approach to regulating your body temperature and cooling off will improve your performance and keep you safe.
Step 1
Maintain a steady pace when you ride and slow down if you begin to sweat heavily. Sweat is the body's way of trying to cool down. Slow the pace and allow this process to work.
Step 2
Dress in layers if the weather is cool. This will allow you to remove one layer, such as a jacket, if you begin to sweat.
Step 3
Carry two water bottles -- a drinking bottle and in a spray bottle. Take sips of water if you feel hot. Spray your hair down with the second bottle to cool off.
Step 4
Pull to the side of the road and park the bike in a shady area. Use a hand fan to help cool your body.
Step 5
Allow a 30 minute cool down period as you ride the bike. Slow your pace for the last few miles, so your temperature is down at the end of the ride.
Tips and Warnings
- Drink water every 30 minutes during your ride. By the time you become thirsty, you may already be dehydrated. Your body needs sweat to cool off. This will not happen if you are dehyrated.
- Look for signs of a head-related illness such as cramps, headache, lack of sweating and fast, irregular heart beat. If you feel sick, stop the bike and rest. If you do not feel better, ask for help.
