6 Best Ways to Beat The Heat and Protect Yourself!

In this summer, it is important to beat the heat and protect yourself. Heat can cause many harmful problems to your body. There are several methods you can adopt  in order to beat the heat. 

Here are the Top 6 Tips to Beat The Heat:

1. Acclimate Yourself 

"The greatest sweltering climate botch cyclists make is riding in the heat without arrangement," says Stacy Sims, PhD. On the off chance that you don't acclimate to sweltering climate riding, you won't receive the same number of rewards from your exercise, and you'll increment both saw exertion and potential for damage. Rather, ride early or late in the day, when it's coolest, and utilize your down time to become accustomed to the heat – attempt Bikram 'hot' yoga or a sauna.

2. Plan Ahead 

To keep your drink from rapidly turning the temperature of warm tea, solidify one jug at half full and another at the three-quarter check before garnish them off. (Mountain bikers: put ice blocks into your hydration pack.) For longer rides, make sense of ahead of time where you can restock with chilly drinks.

Also Read: How to Recover Sunburn Skin - 7 Best Remedies to Follow

3. Protect Yourself 

A sunburn accomplishes more than sear your skin, Sims says. It adds to weakness and builds your digestion. The last may seem like something worth being thankful for, however it additionally builds liquid needs, which can be an issue on a hot day when you're as of now attempting to remain hydrated. Do all that you can to avert sunburn: dependably wear sunscreen; pick shirts, shorts, and arm skins with worked in sun protection; and wear a top under your cap to shield your head.

4. Get Wet 

While it might entice to hurl ice solid shapes down your shirt, don't. Sims prompts against it: "Ice against the skin causes veins to tighten, which shoots hot blood back to your center. "In the event that your center temperature climbs too high, execution and wellbeing can endure. Rather, pour cool water over your neck and lower arms, or wipe them with a cool, moist towel.

5. Straightforwardness Up 

Try not to attempt to keep up a similar pace or power you'd put out on a milder day, says cycling mentor Derick Williamson. "In the event that either temperature or relative mugginess is low, no issue. On the off chance that both are high or climbing, we dial control extends back by around 10 to 15 watts," he says. "In the event that you've been completing 15-minute interims at 220 to 240 watts, that ends up 205 to 225, or we may decrease the endeavors to 10 or 12 minutes." If you're dashing in hot conditions, cut your warm-up time down the middle or more.

6. Hydrate Right 

In the days paving the way to a major ride, increment your utilization of watery foods grown from the ground, (for example, watermelon and grapes), Sims says. Sodium enables your body to clutch the liquid you're drinking, so taste an electrolyte refreshment amid your ride. There are numerous items to browse. Intend to drink at a rate of 10 to 12 milliliters for every kilogram of body weight, around a 500ml jug each hour for a 70kg rider.

Post-ride, "a protein-based recuperation drink will rehydrate you speedier than a carbohydrate-just a single," Sims says. Protein pulls water with it when it goes to muscles. In the event that you choose plain water after a ride, combine it with a tidbit or dinner that contains protein, carbohydrates, and sodium.