{"id":5320,"date":"2023-08-01T14:44:14","date_gmt":"2023-08-01T12:44:14","guid":{"rendered":"https:\/\/www.welovecycling.com\/uk\/?p=5320"},"modified":"2023-08-02T14:44:37","modified_gmt":"2023-08-02T12:44:37","slug":"cycling-in-heat-what-to-do-pre-ride","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/uk\/2023\/08\/01\/cycling-in-heat-what-to-do-pre-ride\/","title":{"rendered":"Cycling in Heat \u2013 What to Do Pre-Ride"},"content":{"rendered":"

Cycling in hot weather poses unique challenges. It accelerates dehydration, heat stress, increases the chance of gastrointestinal problems, and impairs recovery. A good understanding of how heat impacts your body and taking the right steps to prepare for it is crucial. Let\u2019s take a look at what you can do in preparation for riding in the heat.<\/strong><\/p>\n

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Heat can significantly affect your athletic performance. When cycling in hot weather, your body works overtime to cool down, which results in lower power output, and higher heart and breathing rate. The good news is that your response to high temperatures is trainable.<\/p>\n

Day-to-day hydration<\/strong><\/h2>\n

One of the key strategies to combat the effects of heat is maintaining good hydration levels. It\u2019s important to maintain good hydration all year round but even more so when the hot summer months arrive. This is where the WUT (Weight, Urine, Thirst) protocol comes in handy. It’s a simple method that can help you assess your hydration status in the morning.<\/p>\n

Weight<\/strong>: Your weight should remain relatively constant from day to day, varying about 1%. If the variance is higher, you\u2019re likely dehydrated.<\/p>\n

Urine<\/strong>: Your morning urine should be light in colour or relatively clear. If it’s the colour of apple juice or darker, you may be dehydrated.<\/p>\n

Thirst<\/strong>: Assess your level of thirst when you wake up. If you’re thirsty, you might be dehydrated.<\/p>\n

\"Primo\u017e<\/a>
Can you trust your thirst or is drinking when thirsty too late? \u00a9 Profimedia<\/figcaption><\/figure>\n

If two or all three of these things point to dehydration, it’s time to take action. Here are some tips to maintain good day-to-day hydration:<\/p>\n