Blimey, it’s far too hot for a helmet. Mountain bikers who hang their helmets on their handlebars whilst climbing are a common sight in the Alps. “I’ll get heatstroke!” is something people tend to say offhand. But what exactly is heatstroke? In fact, these current scorching summer days, with temperatures well over 30 degrees, place a considerable additional strain on the body.
But what can you do if you can’t reschedule or shorten your Alpine crossing or bikepacking tour? In principle, cycling isn’t a problem even in higher temperatures. A healthy, fit body adapts quickly to external conditions and can cope with quite a lot. However, who hasn’t woken up at night under the duvet to find a burning sunburn that they hadn’t even noticed during the day? The body does, in fact, give warning signs. Cyclists on multi-day tours, in particular, should take preventative measures and recognise warning signs in good time to avoid having to cut their tour short. Here are the most important first-aid measures should you find yourself affected after all.
Sunburn – not that bad?
We’ve all experienced it; we’ve all had it at some point. Your skin turns red, stings at night, and in people with a higher tolerance, these patches soon turn brown. It might not sound all that serious. But what exactly is sunburn?
In the case of sunburn, it is primarily the sun’s UV-B rays that have damaged the cells in the outermost layer of the skin and their genetic material. To repair this damage, the body reacts with an inflammatory response, which occurs some time later: The blood vessels dilate to improve blood flow to the skin and thus transport defence cells to the burnt areas. When the skin peels after a few days, the body finally sheds the damaged layers of skin. That, at any rate, is how a first-degree burn typically progresses.
Second-degree burns are even more painful. The symptoms only appear 12 to 24 hours later: the skin develops watery blisters, which you must not pop under any circumstances (risk of infection!). These are often accompanied by headaches, a slight fever, chills and nausea. In this case, you will have to cut the trip short.
Preventing sunburn
UV radiation is at its strongest in summer between 11 am and 4 pm. The higher you go, the thinner the atmosphere becomes and the more intense the radiation (at least 20 per cent for every 1,000 metres of altitude). That’s why you should never go on a mountain bike ride without SPF 50+ sun cream. Your arms, neck, ears and legs are particularly exposed to the sun whilst cycling and should be generously covered with sun cream half an hour before setting off. Also, reapply the sun cream every two hours, especially if you’re sweating a lot.
First aid for sunburn
If you do end up getting sunburnt: apply damp cloths to relieve the pain. Quark, aloe vera and yoghurt compresses also help. Make sure you drink plenty of water to replenish lost fluids. You can carry on with the tour, but make sure to protect the affected areas with a cloth – even if it’s hot. For second-degree symptoms, ibuprofen helps to reduce inflammation, but it’s advisable to see a doctor.
Sunburn in the eyes
A problem that many people underestimate: your eyes can also get sunburnt. Excessive UV radiation can burn the outermost layer of the cornea, which in turn leads to what is known as ‘snow blindness’. The first signs include a burning sensation, pain, watery eyes and a feeling of having sand in the eyes (often only hours later).
Reduced vision is one thing, but it has been found that years of exposure to UV radiation can lead to cataracts. In other words, the lens of the eye becomes cloudy, and vision gradually becomes more milky and blurred. The sun’s UVA rays penetrate even deeper into the retina and damage central vision as we age (age-related macular degeneration).
Preventing sunburn in the eye
Don’t go out without sunglasses, and when buying them, look for UV400 lenses or ‘100% UV protection’. It’s best to choose ones with curved lenses, which also provide side protection.
First aid for stinging eyes
Close your eyes and cool them with damp cloths. If you are in severe pain, have your cornea examined by an optician.
Heat cramp
A mountain biker’s leg muscles not only have to pull and pedal whilst cycling, but also have to absorb and cushion the impacts and vibrations from the ground during descents. Muscles often respond to such strain with cramps caused by overexertion. However, in high temperatures, prolonged exertion of the muscles can also lead to heat cramps. Why? Anyone who sweats a lot and doesn’t drink enough risks an imbalance in their mineral levels.
Preventing heat cramps
Cycle in low gears and drink plenty of fluids (electrolytes containing sodium, potassium and magnesium). Also, make sure you’re as fit as possible before setting off on a long MTB ride. A well-trained muscle is much less likely to cramp under high levels of exertion.
First aid for cramps
It’s hard to tell whether you’re suffering from a strain or a heat cramp whilst out and about. However, the first steps to relieve the pain are the same: stretch the affected muscle and drink plenty of fluids. At the mountain hut, it’s best to add a pinch of salt to a large glass of water if no other electrolyte drinks are to hand. Anyone who suffers from cramps frequently should always carry a small bottle of pickle brine with them. The intense sweet-and-sour flavour triggers a miraculous, immediate sense of relief (via the central nervous system) as soon as it touches the tongue.
Anyone who has suffered from cramps should avoid stretching exercises after the ride, as this can prolong muscle recovery. It is better to apply an ointment that stimulates blood circulation and massage the muscle.
Sunstroke
Anyone who spends hours pedalling up a sun-exposed slope is actually at risk of sunstroke. This is caused by irritation of the meninges due to direct sunlight. Unfortunately, the truly serious symptoms only appear hours after the ride: headaches, a red face, a stiff neck, dizziness, nausea, vomiting and seizures.
Preventing sunstroke
Put your helmet on! If you can’t bear to wear one on a very long climb, you should at least wear some other form of head protection and get yourself a helmet with better ventilation as soon as possible.
First aid for sunstroke
Stay in bed! Cool your head and neck with damp cloths and raise your head. Loosen any tight clothing and take small sips of water or tea. If you feel drowsy or start vomiting, call an ambulance.
Heatstroke
This scenario must be avoided at all costs whilst on tour. The initial symptoms of heatstroke are similar to those of sunstroke, except that the affected person’s skin feels hot and noticeably dry: the whole body is overheated because the body’s natural temperature regulation – sweating – has ceased. The body’s temperature can then rise to over 40 degrees. The pulse races, breathing is shallow and rapid, and hallucinations and seizures may occur.
This can happen, for example, on very hot days with high humidity. People with cardiovascular conditions are also at risk
Preventing heatstroke
Avoid prolonged periods of intense physical exertion in hot, humid weather; wear light, breathable clothing; drink plenty of fluids; and avoid alcohol completely.
First aid for heatstroke
Call the emergency services and, until the doctor arrives, keep the patient cool, raise their head, loosen their clothing and give them small sips to drink.
And what about ozone pollution, actually?
A few years ago, the levels of irritant gas were still cause for alarm: it made your throat feel scratchy, caused a dry, nagging cough and made your eyes sting. It is said that if you inhale ozone more deeply whilst exercising, it can also cause long-term damage to the lungs. Consequently, the weather forecast advised against sporting activities on hot summer days, and school sports on the playing field were suspended.
These days, there is hardly any talk of ozone pollution. The reason: air-purification measures, such as filter systems in cars and industry, have apparently reduced peak levels to such an extent that ground-level ozone concentrations now rarely exceed the limit value.
However, the Federal Environment Agency points out that, whilst these measures have successfully capped peak levels, average ozone levels over the course of the year have actually risen. The reason for this is that, as exhaust emissions have fallen, so too has the concentration of nitrogen monoxide in the atmosphere. However, nitrogen monoxide helps to break down ozone molecules. Unfortunately, therefore, less nitrogen monoxide also means more ozone in the atmosphere.
This effect is particularly evident in rural areas, of all places. This is because one of the building blocks of ozone comes from plant sources. As a result, ozone levels in rural areas have remained virtually unchanged over the past few decades. The current alert level stands at 240 micrograms per cubic metre of air, and this is now rarely exceeded anywhere in Germany.
Gitta Beimfohr
Editor
