During the summer, as the temperature is higher and higher, riding is certainly difficult for the enthusiasts, so according to  the riding friends’ experience, I summarized the summer riding to the attention of the problem, hope to help friends riding.

1.Get plenty of water

Because of the high temperature of summer, body water loses faster. So the body water loss in summer is oftenly much higher than other three seasons, therefore, the most important thing when cycling in summer is water supplement. The same time's ride, the quantity summer’s water preparation is twice as in winter.

The normal water demand is 1000 to 2000 ml, so the summer is added to 2000 to 3000 ml, although the requirements including the transshipment through food, but for cycling, exclude foods such as water, 2000 to 3000 ml of water is also not too much. A silicone water bottle is necessary for riders.

2. Drink that should not be drunk immediately after exercise

Carbonated drinks: although these drinks can quickly take away a lot of calories in the body, but because of its high air content, there will be a feeling of abdominal distension, after drank some cause "has a lot of water supplement"-feeling , in fact it is in water shortage.

Fruit juice: this kind of beverage is rich in sugar, the viscosity is higher, the drink after exercise can cause the stomach to move faster, cause the discomfort.

Ice water: heavy drinking after exercise can cause gastrointestinal disorders, which can cause vomiting.

Beer: alcohol reduces the ability of people to exercise, and research shows that alcohol reduces strength, speed, muscle endurance and cardiovascular endurance. On the other hand, the alcohol in beer can stimulate the kidneys to produce urine, accelerate body water losses and increase dehydration, studies have shown that within 4 hours after drinking the body due to water losses can reduce 3% of the weight.

Coffee and tea: both beverages contain caffeine and caffeine has a diuretic effect, which can lead to inadequate hydration.

3, Sun block

Do not neglect the protection of ultraviolet light because of the hot weather during the summer cycle. There is a certain amount of equipment and cycling clothes that you can wear, and you can use sunscreen, and it's better to use SPF30 times when you are doing outdoor activity. So take some silicone travel bottle with sunscreen if you are going to cycling. That must be helpful for you.

4, Make reasonable arrangements for riding time

Recommend for summer biking, try to make the most of your morning and evening rtime. At noon, choose the right place to rest. This avoids the heat and the sunburn.

5, Equipped

It's important to be equipped with the necessities, give away you don’t need, because every extra thing increases your burden and makes you more tired. These things, like silicone collapsible water bottle, travel bottles, dust gauze, and pump, are essential for cycling.

6, More than a team

A small group is necessary, if a person rides alone, he must lacks the fun of sharing, the second downside is not safe. More people, more equipment together, and we can help each other when meeting problems during the cycling trip.