If you ride a sport bike such as a road bike or cross bike in the summer, it is recommended that you take precautions against heatstroke in advance.

Heatstroke is a phenomenon in which hot heat accumulates in the body and the body's thermoregulatory function does not work properly.

It is generally said to occur when people stay outside for a long time, but recently, heatstroke indoors has become a hot topic.

In that sense, bicycles, which are often ridden outdoors, may be more susceptible to heatstroke.

That is why I would like you to understand heatstroke correctly and ride your bicycle safely.

Heatstroke can occur even in a short amount of time, so it is necessary to be careful even when commuting to work or school.

There are two types of heatstroke countermeasures: "measures to prevent heatstroke" and "measures to take when you have heatstroke."

Here, we will introduce a total of 9 measures for each.

Just knowing these can greatly increase the possibility of prevention.

■ 6 measures to prevent heatstroke

• Ride during cooler hours

There is data that shows that the time zone when heatstroke fatal accidents occur frequently is from 1 PM to 5 PM, with a peak at 4 PM, and this accounts for more than half of the total.

If you commute to work or school by bicycle, you may be able to prevent heatstroke by leaving at the usual time in the morning and returning a little later in the evening.

However, you can still get heatstroke in the morning, so please also be aware of the following.

• Ride on shaded courses

One of the good things about cycling is that you can choose your course.

If you're going to ride anyway, choose a course with plenty of shade.

Finding out which course has the most shade as you ride may be one of the pleasures of commuting to work or school by bicycle.

• Don't overdo it when it's hot

If you make it a rule for yourself that you "must commute to work or school by bicycle," you may push yourself to ride even when you're not feeling well.

I think it's better to not overdo it and just enjoy yourself.

• Wear cool clothing

Heatstroke occurs when heat accumulates in the body.

Therefore, it is necessary to pay attention to your clothing.

If your clothes make it difficult for heat to escape from your body, it will be hot and the risk will increase.

However, simply wearing less clothing is not enough.

Layering is commonplace for mountaineers who need to regulate their body temperature.

In particular, the moisture absorption and quick-drying properties of the innermost layer of clothing (underwear) are important.

Outerwear requires breathability.

If there is no place to discharge the moisture absorbed by the inner layer, the humidity inside the clothes will become damp and unpleasant.

Good breathability in outerwear allows it to absorb sweat and efficiently discharge it to the outside.

Recently, clothes with fans have also appeared.

These were developed to be worn over work clothes at construction sites, etc.

Since they have fans, their breathability is excellent.

• Stay hydrated frequently

The basic measure against heatstroke is to stay hydrated frequently.

For bicycles, I think it's good to set a drink bottle in a drink bottle holder so that you can drink anytime.

Freezing the drink you put in it is a good method, but sometimes you can't drink it until it melts.

In that sense, it's a good idea to freeze bottled drinks, and for your personal drink bottle, I recommend a sports drink.

Water is good, but water alone is not easily absorbed by the body, so be sure to also take salt with salt candies, etc.

From April to June, some home centers and drugstores may not carry salt candies, so it is recommended to get them in advance.

• Check emergency and distress contact information

This is another precautionary measure I'd like to include. When commuting to work or school, if you feel unwell, you should research in advance where to call and the locations of hospitals and emergency services.

In many cases, careful people who pay this much attention also take other precautionary measures, which reduces their chances of getting heatstroke.

■ 3 measures to take when you have heatstroke

• Cool your body with a cold plastic bottle or towel

Even with precautions, heatstroke can occur.

If you feel unwell or have a headache, prioritize taking a break above all else.

In such cases, cool your body by placing a cold plastic bottle or a water-soaked towel on your neck, armpits, or other areas with large blood vessels.

• Escape to a convenience store with air conditioning, etc.

Summer is hot outdoors.

If you feel unwell, evacuate to an air-conditioned place such as a convenience store or supermarket.

Incidentally, buying a cold drink will also be a thank you to the store and a measure against heatstroke.

• Don't hesitate to call an ambulance

If you're not feeling well, don't hesitate to call an ambulance.

If it turns out to be nothing, that's even better.

If you hesitate to call an ambulance and, in the worst-case scenario, your condition is worse than you think, heatstroke can be life-threatening.

Prioritize your life and do not hesitate here.

As you can see, there are both well-known and surprisingly unknown aspects of heatstroke.

By gaining the correct knowledge, you can prevent it, so don't think "I'll be fine" and take precautions in advance to avoid getting heatstroke.

External writer: Koichi Okuno