Sweat plays a central role in cooling, as its evaporation removes heat from the body. Millions of sweat pores form a moist film on the skin, whose evaporative cooling cools the body. This works much less well on days with high humidity.
1. drink properly
From a water loss of two per cent of body weight, performance decreases. Water should be enriched with electrolytes to compensate for the loss of minerals through sweating. If you don't want to use ready-made tablets or powders, add a pinch of salt to the water. After sport, it is best to drink sodium-rich mineral water mixed 1:1 with fruit juice.
2. heat training
The body can be trained so that it can cope better with stress at high temperatures. If you are planning a cycling race in the heat, you should cycle more often in the heat two weeks beforehand. A study showed that a ten-day heat training session increased performance by around ten per cent. The body unlearns how to deal with heat after a while.
3. lightweight, breathable jerseys
Vest or not? Thin, close-fitting Summer jerseys do not need vests according to the manufacturers: they lie directly on the skin, wick moisture away to the outside and create 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 wear a thin vest.
4. sun protection
Sun cream with a high sun protection factor is important - for very long rides, you should reapply on the go. Thin summer arm warmers can help prevent sunburn on your arms. One 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.
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 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
