Training advice – hot tips for “cool” road cycling in Asia!

It is always important to stay well hydrated during any exercise but this is essential in hot weather. Heat exhaustion and dehydration are serious conditions and steps should be taken to avoid them. Here are some tips on how to manage your fluid levels in hot weather, especially when road cycling here in Thailand.

•    Thirst is not a good indicator of fluid requirements. An essential point to be aware of; once you are thirsty you are already dehydrating. Drink lots of fluids before and during your rides. Drink at least 1 litre an hour. Drinking every 15 mins is the most effective way to delay the onset of dehydration. Do not forget to also top up your fluid levels after your exercise, something that many people ignore.
•    Keeping well hydrated helps control body temperature, helps in the prevention of muscle fatigue and will help speed recovery from extreme heat and extreme exercise.
•    Consider taking sports drinks to replace essential electrolytes lost through sweating. This will not only help avoid cramps but will also help to improve performance and recovery time.
•    Freezing your water bottle overnight will give you icy cold water to drink as it melts, so helping to keep you cool on the ride but don’t over fill your bottle or it will break when the water freezes. Having two water bottles, but only freezing one, will give you essential water while allowing time for the ice to melt in the second bottle!
•    Wear light coloured, light weight cycling clothing. Wearing an extra “vest” under a cycling jersey that wicks up moisture is a good way of keeping dry and cooler. Avoid fabrics such as cotton or silk which do not wick up moisture. Clothing with mesh added can aid ventilation and help keep you cool in really hot weather.
•    Wearing a light coloured helmet with plenty of ventilation holes allows the breeze to keep your head cooler.
•    Take a shower by pouring water through the vents in your helmet and over your face and neck, so keeping you cool while on the road. But don’t use up all your essential drinking water!
•    Try soaking a bandana in cold water and wearing it round your neck to keep cool.
•    If you have to stop for a rest or to mend a puncture always try to find some shade where ever possible. Once off a bike and standing in the hot sun your body can heat up very quickly indeed.
•    Take a cool shower and replenish fluids after exercise to cool you down. Avoid exposure to the sun until you have recovered from your ride.