Here are some quick tips to stay cool when riding in the summer heat. With the right preparation you can still get in lots of fun bike rides, even in the height of Summer.
It's best to prepare yourself for the hot weather riding. Try riding early or late in the day when it's coolest.
Protection from the Sun
Do everything you can to prevent sunburn: Always wear sunscreen - choose bike clothing like jerseys, shorts, and arm skins with built-in sun protection and wear a cap under your cycling helmet to shield your head.
Plan Your Bike Ride Ahead
Try freezing one bottle at half-full, then top it off before your ride. Or, put ice cubes in your hydration pack's water reservoir. For longer rides, bring along more water, or figure out where you can restock.
Planning ahead is especially important if you are going to be mountain biking in more remote locations without access to drinkable water.
When riding an electric bicycle take advantage of the extra cargo capacity and pack heavier vacuum insulated water bottles that will keep liquids colder longer.
If your core temperature climbs too high, performance and health can suffer. Pour cool water over your neck and forearms, or wipe them with a cool, wet towel.
Tone It Down
Don't try to maintain the same pace and power as your other bicycle rides. It's okay to ease back on those hot summer days.
On Bike Hydration
I'm sure you have heard this over and over. Here it comes again:
DRINK LOTS OF WATER.
Before, during and after the ride. Bring extra water bottles and a hydration pack just to be safe.
The average person should be drinking 2.7-3.7 liters of water a day to function properly. Use that as a guide to amp up your
Here's some other things to keep in mind to stay hydrated. Increase your consumption of watery fruits and vegetables. Sodium helps your body prevent fluid loss and hold on to the fluid you're drinking, so sip an electrolyte drink during your ride. If you do opt for plain water after a ride, pair it with a snack or meal that contains protein, carbohydrates, and sodium.
Be careful though, there is such a thing as drinking too much water. Be wary of wide mouth bottles that allow you to drink too quickly. Drink while you're exercising and you'll be less likely to drink too much.
Have fun and be safe!