What should I pay attention to when riding a mountain bike for a long time in summer?

1. Ensure adequate drinking water. In summer, because of the high temperature, the water loss is faster, so at the same distance, the water loss in summer is often much higher than that in other three seasons. Therefore, the most important thing to ride in summer is to replenish water. Because riding on the same day requires twice as much preparation in summer as in winter, the normal water demand is 1000 to 2000 ml. Then you need to add 2000 to 3000 ml in summer. Although this demand includes food and other supplements, for cycling, there is not much water that does not include food and other things. The normal supplement mentioned above is only the total amount. In fact, in addition to the quantity, there are differences in composition, because in summer, with the loss of water in the body, there is also the loss of salt. So simply replenishing water only solves one problem. So it is suggested that besides water, it is more conducive to the recovery of physical strength. In this regard, different people may have different views. Personally, I think pulse is better than pure mineral water, and so is adding salt properly. 2, prevent sunburn In summer, due to the intensity of the sun, it is easy to cause sunburn in the sun for a long time, and this situation is more likely to happen when swimming than other situations, because when swimming, people feel not hot in the water, so it is easy to ignore the role of the sun. Generally, when the weather is sunny, people can easily pay attention to sun protection. In fact, sometimes, the intensity of ultraviolet rays is also great in gray weather. We know that with the decrease of ozone layer, the intensity of ultraviolet rays is increasing. Therefore, even in winter, we should pay attention to prevent ultraviolet sunburn. Medically speaking, when ultraviolet rays strongly act on the skin, actinic dermatitis can occur, and the skin appears erythema, itching, blisters and edema. In severe cases, it can also cause skin cancer. Therefore, when riding in summer, don't neglect the protection against ultraviolet rays because of the hot weather. To prevent sunburn, in addition to paying attention to minimizing the exposed parts, it is recommended to use sunscreen according to the situation. However, it is said that the action time is different, and some can only last for about 4 hours. It seems to be used at least twice a day. 3. Reasonable arrangement of riding time The two points mentioned above, temperature and sunburn, are all unfavorable aspects of riding in summer. In fact, there are also factors that are beneficial to our riding. That is, because the earth is between the equator and the Tropic of Cancer in summer, the days in the northern hemisphere are longer in summer. For example, now, it will be dawn at about 4: 30 in the morning and it will be completely dark after 7: 30 in the evening. Due to the high temperature and strong ultraviolet intensity at noon, we have enough time to arrange cycling reasonably and avoid this unhealthy period. Therefore, it is recommended to ride in summer and try to make full use of the morning and evening. And at noon, choose the right place to rest. This not only avoids high temperature, but also is not easy to get sunburned.