During summer weekends or short holidays, many enjoy cycling outdoors for its refreshing and fitness benefits. However, thorough preparation is essential before embarking on such trips to guard against four common issues: heatstroke, leg cramps, sunburn, and colds.
Before setting off, pack essential first-aid items like wind-relieving oil, insect repellent, and huoxiang pills. Also bring ample water, chocolate, and an umbrella for unexpected needs.Start with a slow ride to let your legs adjust before gradually increasing intensity. After long rides, legs may swell from blood pooling. During breaks, lie flat and elevate your feet to improve circulation. If a gentle slope is available, rest briefly with your head down or rest your feet on the bike. Preventing Heatstroke>Recent heat waves have led many to ride early morning or evening. However, road surfaces can reach temperatures higher than ambient air, especially in the afternoon. Prolonged riding on unshaded roads risks heatstroke. To prevent this, always cover your head and drink water regularly—don't wait until you feel thirsty. Opt for lightly salted water or mineral-enriched beverages to replenish salts and minerals lost through sweating.When cycling in dry regions, apply a thin layer of oil inside your nostrils to prevent nasal dryness and ensure smooth breathing. If heatstroke occurs, shield the affected person from direct sunlight, encourage them to drink plenty of water, apply medicated ointments like Tiger Balm, and allow brief rest before resuming activity. Seek immediate medical attention if symptoms are severe.
Prevent Sunburn
Some cyclists avoid hats due to discomfort from excessive sweating, but this is inadvisable. Even generous application of sunscreen cannot provide complete protection. Prolonged exposure risks sunburn, dizziness, and other symptoms. Relying solely on sunscreen is insufficient; wearing a hat and face covering offers dual benefits of sun protection and dust prevention.
Prevent Colds
Summer is also the rainy season. After intense afternoon sun, localized showers often occur. Besides your bike, carry a raincoat or umbrella, or opt for water-resistant windbreakers.Beyond these essentials, carry a lightweight long-sleeved garment. Post-rain temperatures often drop below pre-outing levels, and combined with wetness, this can easily invite colds. Having a change of clothes for sweat or rainwater also prevents illness. For necessary overnight stays, bring a moisture-proof pad.Change into dry clothes, put on a raincoat, and lie down on the moisture-proof pad. Avoid staying in this position for too long. Never lie down directly on the ground while wearing sweat-soaked clothing.