1. drink properly and sufficiently
From a water loss of two per cent of body weight, performance decreases. Water should be supplemented with electrolytes to compensate for the loss of minerals through sweating. Depending on the intensity and temperature, 0.5 to 1 litre of fluid per hour is appropriate. If you don't want to use ready-made tablets or powders, add a pinch of salt to the water. Another tip from doctor and training expert Stefanie Mollnhauer: "Drink several small amounts during exercise. That way, the fluid is distributed more evenly through the gastrointestinal tract and can be absorbed continuously." She also points out: "During the night, we lose up to one litre of fluid while we sleep. If you start the morning with just a coffee, you're already leaving your body with a deficit. That's why it's best to drink a large glass of water straight after getting up - it's easier to drink lukewarm." After sport, it is best to drink a sodium-rich mineral water mixed 1:1 with fruit juice.
2. heat training
Within certain limits, the body can be trained to cope better with the stress of high temperatures. If you want to take part in a cycling marathon at the height of summer, you should prepare your body for this in training, ideally in the immediate run-up to the event. One study showed that a ten-day heat training session increased performance by around ten per cent. The body unlearns how to deal with the heat after a while.
3. wear light jerseys
Vest or not? If you look at the cyclists in the Tour de France as they storm up the mountains with their jerseys zipped wide open, you can see that they are not wearing a vest under their jerseys. According to the manufacturers, thin, close-fitting summer jerseys don't need vests: they lie directly on the skin, wick moisture to the outside and enable a cooling effect through evaporation. We are not aware of any studies that disprove this. It is more a question of UV protection and comfort whether you should wear a thin vest.
4. use sun cream
Sun cream with a high sun protection factor (from 30 upwards) is important - for very long trips, you should reapply on the go. Important: Don't forget your neck and ears, as well as the parts of your body that are supposedly in the shade - and the backs of your hands! Thin summer arm warmers can help prevent sunburn on your arms. Sunglasses should be a matter of course.
5. supply energy
In the heat, the body has to work harder and needs more energy. Carbohydrate-rich snacks are a good idea - the high-fat cream cake during a coffee break, on the other hand, is not a good choice; high-fat foods put more strain on the stomach. Sports scientist Stefanie Mollnhauer also advises: "Take small, savoury snacks with you - such as nuts or pretzel sticks. After all, you lose salt through sweating."
6. observe body signals
Nausea, headaches and dizziness are signs of overheating. You should then stop, go into the shade and drink enough. In the case of sunstroke, only the head is overheated. In the case of heatstroke, the body's core temperature has risen - creating a dangerous build-up of heat. Alarm signals are accelerated breathing, fever, stopped sweat production and loss of consciousness. Medical help is then required.
Barbara Merz-Weigandt
Editor-in-Chief
