As summer temperatures continue to rise, and can sometimes be challenging to ride in, we've put together some tips for summer cycling, based on riders' experiences, which we hope will be helpful.

Ensure you have enough drinking water 

With high summer temperatures, riders quickly lose water. For the same distance, more water is lost in summer than in the other three seasons, so water replenishment is the most important aspect of summer riding. It's best to prepare twice as much water in summer as in winter.

Therefore, normal water intake is 1,000-2,000ml, but in summer, 2,000-3,000ml of replenishment is needed. This includes water replenished through meals, but in the case of summer riding, the amount of water from meals is not included, and 2,000-3,000ml is not a large amount of water.

Drinks not suitable for consumption immediately after exercise

Carbonated drinks: These types of drinks have a high gas content, so drinking them makes you feel bloated, giving the impression that "water has been replenished," but in reality, it's a lack of water.

Juice: A drink with a high sugar content and high viscosity. Drinking it after exercise will activate gastrointestinal movements, causing discomfort.

 Ice water: Drinking large quantities after exercise can cause gastrointestinal problems, and in severe cases, may lead to vomiting.

Beer: Alcohol can reduce a person's athletic performance. Studies show that alcohol can decrease muscle strength, speed, muscle endurance, and cardiovascular endurance. One study found that within 4 hours of drinking alcohol, the body can lose 3% of its body weight due to fluid loss.

Coffee and tea: Both types of beverages contain caffeine, which has a diuretic effect, and can lead to insufficient hydration in the body.

Prevent sunburn 

When riding in summer, it's hot, so don't neglect sun protection. Essential gear and cycling apparel are a must, and don't forget to apply sunscreen. Sunscreen indexes have different effective durations, so for outdoor use, SPF30 or higher is best.

Reasonably adjust your riding time

It is recommended to ride in the morning and evening during summer. Around noon, it is best to take a break in a suitable place. This way, you can avoid high temperatures and are less likely to get sunburned.

Fully equipped

▲Road bike equipped with ICAN AERO50 Disc Brake Wheelset

Equipment is very important. Every addition increases your burden and makes you tired more easily, so only bring what you need. Avoid carrying unnecessary items. Also, a water bottle, dustproof gauze, and a pump are essential for riding.

Form a multiplayer team

You need a group of multiple people. If you ride alone, there are fewer people to share the fun with, and considering safety, it's not ideal. With multiple people, you'll have more complete necessary equipment, and if you encounter any difficulties along the way, you can help and rely on each other.

Recommended articles: My Experience with Long-Distance Bicycle Commuting

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