Top Tips for Cycling in the heat
Hydration Is Non-Negotiable
Start hydrating before your ride, not just during. Aim to drink little and often while riding - every 10 to 15 minutes is a good rule of thumb. If your ride lasts more than an hour, supplement water with electrolytes to replace lost salts.
Ride Early or Late
Avoid the heat of the day (usually between 11am–3pm). Early mornings and evenings offer cooler temps and quieter roads, a win-win.
Lightweight Kit, Light Colours
Wear breathable, moisture-wicking clothing and opt for light colours to reflect rather than absorb heat. A ventilated helmet and sweatbands can also help manage heat and keep sweat out of your eyes.
Use Sun Protection
Apply sweat-resistant SPF 30+ before you head out, even on overcast days. Don’t forget the backs of your ears, neck, and hands. Reapply if you’re riding long.
Lower the Intensity
Hot weather isn’t the time to push PBs (I know, you don't want to hear it). Your heart rate will be higher and fatigue will hit faster. Ease back, pace yourself, and listen to your body.
Plan Your Route With Shade and Stops
Pick routes with tree cover or coastal breezes if possible. Know where you can stop for water or take shelter if needed, cafes, petrol stations, even a shady park bench.
Watch for Signs of Heat Stress
Symptoms like dizziness, nausea, cramps, excessive sweating (or suddenly not sweating), or confusion could signal heat exhaustion or heat stroke. Don’t try to power through, stop, find shade, cool down, and seek help if needed.
Fuel Wisely
Heat can suppress appetite, but you still need energy. Go for light, easily digestible snacks: bananas, energy chews, rice cakes, gels. And always eat before you're hungry.
Cool Down, Literally
After your ride, take time to cool down gently. Swap sweaty kit for dry clothes ASAP, stretch out indoors or in the shade, and drink more water than you think you need.
Embrace It, But Respect It
Riding in the sun can be glorious, but always respect the heat. Adapt your ride, listen to your body, and keep safety first.