Top Tips for Cycling in Hot Weather: How to Adapt and Stay Cool

As soon as the sun comes out, it’s a perfect excuse to take the bike out for a spin but hot weather can leave you dehydrated and potentially leave you with heatstroke. Cycling in hot weather can be challenging but manageable with the right strategies. Let’s address some common questions and provide some tips to ensure your summer rides are safe and enjoyable whether you’re cycling at home or travelling abroad.

Is it Safe to Cycle in Hot Weather?

Yes, it is safe to cycle in hot weather as long as you take proper precautions. Heat acclimatisation is the improvement in heat tolerance that comes from gradually increasing the intensity or duration of your work-out during hot weather. The best way to acclimate yourself is to increase your period of cycling gradually over a period of 1–2 weeks. If this isn’t possible, we’ve got a few other options that will help.

Is it OK to Bike in the Sun?

Yes, cycling in the sun is okay, but you need to take precautions to protect yourself from heat-related issues. Use suncream, wear UV-protective clothing, and hydrate frequently. Taking breaks in shaded areas will also help. But if you feel unwell, you should stop cycling where possible.

At What Temperature Should I Stop Riding My Bike?

While there isn’t a one-size-fits-all answer as we all have different limits, many experts recommend being cautious when temperatures exceed 30oC (90°F), especially if the humidity is high as your body finds it harder to cool down. A comfortable temperature for cycling varies for each person, but generally, temperatures between 15°C to 24°C  (60°F to 75°F) are considered ideal. Listen to your body and stop if you experience symptoms of heat exhaustion, such as dizziness or nausea. 

How to Beat the Heat When Cycling

• Hydration is Key: If you’re going on a long ride or spending the day out on the bike in the sun, start hydrating the night before. Drink 500 ml of water 2-3 hours before your ride and during your ride, sip 250 ml every 10-20 minutes. For longer intense rides, consider sports drinks to replenish electrolytes.

• Dress Smart: Wear light-coloured, loose-fitting, moisture-wicking clothing. A light-coloured helmet and sunglasses will also help protect you from the sun.

• Timing Matters: Ride during the cooler parts of the day, such as early morning or late evening, to avoid the intense midday heat. 

• Use Cooling Strategies: Take breaks in the shade, and use cold water or ice packs to cool down your body. Post-ride, a cold shower can quickly reduce your body temperature and give you some light relief.

• Stay fueled. As with any long ride, your body needs energy. In higher temperatures, your body needs more sustenance than usual as it burns energy more quickly trying to keep your body temperature under control. Having regular snacks like energy bars and gels whilst riding can help. 

• Plan Your Route: Choose shaded routes or paths with ample tree cover. Urban areas can be significantly hotter due to the heat island effect, so opting for rural or forested trails can help keep you cooler.

• Monitor Your Heart Rate: Use a heart rate monitor to keep an eye on your exertion levels. High temperatures can cause your heart rate to spike, even at lower intensities.

• Stay Informed: Check the weather forecast before heading out. Sudden changes in weather can affect your ride, and being aware allows you to make necessary adjustments.

Extra Pro Tips For Staying Cool When Cycling In Hot Weather

• Nutrition: Eat lighter meals before your ride. Heavy meals can increase your body temperature and slow you down. Opt for smaller, more frequent meals rich in fruits and vegetables. These foods are high in water content and can help keep you hydrated.

  Cooling Gear: Invest in cooling gear such as neck gaiters, cooling towels, or vests designed to keep your core temperature down.

  Pace Yourself: Adjust your speed and effort according to the heat. It’s okay to slow down or take the route with less climbs when temperatures soar and your body will thank you for it. 

Final Thoughts on How to Cycle in the Summer Heat

Cycling in hot weather requires careful planning and smart strategies to stay safe and comfortable. Gradually increase your workload over 1-2 weeks, maintain proper hydration, wear suitable clothing, and listen to your body’s signals. By following these tips, you can enjoy your summer rides while staying safe.

Stay cool, ride smart, and enjoy the summer! 🚴‍♂️☀️