Expert Advice: Tips for Cycling in the Heat

The sun’s out and you’re ready to hit the road (or trails). Riding in the summer months can be a real pleasure, especially after months of training in the wind and rain. But there’s no denying that cycling in hot weather comes with its own challenges. While you might not be battling downpours, you do need to think carefully about hydration, regulating your temperature, and staying safe in the sun.

Should You Cycle in the Heat?

You can absolutely go cycling in the heat. It can be enjoyable to get out there in warm weather, but you’ll need to make sure that you’re dressed appropriately, looking after your fueling and hydration needs, and are aware of how you’re feeling on the ride.

And of course, if you’re training for a race that’s likely to take place during hot weather, then training in similar conditions is essential to make sure your body and mind are prepared for the heat. It also gives you the chance to fully test your hydration strategy, helping to avoid any gastric distress come race day. 

But if you’re heading out for hot rides, it’s important to know that they can affect your performance. One study looked at how heat stress affects elite road cyclists' performance and physiological responses, with 11 members of the Australian National Road Cycling Squad completing two 30 min cycling time-trials in an environmental chamber set at either 32°C or 23°C, each with a relative humidity of 60%. It was found that power output was 6.5% lower in the hot conditions compared to the normal temperature – showing that heat can have a big impact on performance, even in elite athletes.

Cycling in hot weather has a few additional challenges beyond decreased power output. When you’re working hard in hot weather, you’re at risk of dehydration and overheating as well as sunburn, all of which can have potentially serious consequences. Luckily, there are ways to safely ride in almost any weather – you just need to take a few common sense precautions.

When to Avoid Biking In Summer

That being said, there are a few occasions when it’s most sensible to stay off the bike. When the weather is extreme, either jump on the turbo with a fan blasting, do some gentle cross training, or simply take a well-deserved rest day instead. Try to avoid cycling in these specific conditions:

• During extreme heat. Everyone’s different so it’s hard to pinpoint a certain temperature when cycling is off-limits but generally,  38°C is too hot for most people.

• If the heat index (combination of temperature and humidity) exceeds 40°C, making cooling through sweat ineffective.

Otherwise, enjoy cycling in the good weather – just make sure you’re prepared with the right clothes, good hydration, and a good awareness of how your body feels.

Stay Hydrated

Proper hydration is one of the most important factors when it comes to safe and effective cycling in the heat. When you cycle in hot weather, your body sweats more to help you maintain a safe core temperature – which can lead to significant fluid loss. And if you’re not careful, that can mean you end up dehydrated, which can affect your performance, and potentially leave you feeling unwell. It’s been found that just a 2% drop in body weight due to sweating will have a noticeable impact on your cycling performance, and 5% can put you at risk of heat exhaustion.

It’s important, then, to make sure you’re well hydrated – but there’s also a danger in drinking too much. Exercise-associated hyponatremia occurs when excessive water intake dilutes the sodium concentration in your blood to dangerously low levels.

It’s also key to remember that when you sweat, you also lose a lot of electrolytes (sodium, potassium, magnesium and calcium) through your sweat – and water alone can’t replenish these minerals. Drinking only plain water works well for rides of up to 60 minutes or so, but if you only drink water during long rides, it can actually dilute your remaining electrolytes, which would lead to hyponatremia. That’s why it’s so important to take electrolytes for of rides of longer than 60-90 minutes.

It’s not generally recommended to drink to a schedule, as you could end up drinking too much. The best rule of thumb is to drink to thirst. If you’re serious about optimizing your performance, you can also take a sweat test. This will help you determine your individual sweat rate and electrolyte loss, allowing you to create a personalized hydration strategy tailored to your body's specific needs during hot weather rides.

To help you stay cool on your ride, you can also try:

• Freezing your bottles overnight so your drinks are ice cold

• Insulated water bottles to keep your drinks cooler for longer

• Pouring water over yourself – just make sure you can get a top up 

• Planning routes with natural water sources or shops for refills

• Rehydrate when you get home, ideally with a recovery drink

Essential Summer Cycling Gear

Your clothing plays a key role in keeping you cool, even when it’s hot outside – having the right gear for hot weather riding can make the difference between a miserable slog and an enjoyable experience. Here’s what to look out for when choosing your go-to summer cycling clothing.

Cycling Shorts

Look for lightweight bib shorts or tights with high-quality chamois padding that wicks moisture away from your skin. Minimal seams reduce friction and chafing, which can worsen in hot, sweaty conditions. You should also look out for bib shorts with breathable straps to keep you cooler. 

Combining a well-fitting pair of bib shorts with chamois cream can help to reduce irritation, discomfort and chafing caused by sweating in hot weather.

Short Riding Socks

Choose thin, breathable socks made from a lightweight material – mesh panelling, for instance, can be a great way of getting more airflow to your feet, helping to keep you comfortable. Low-cut or mid-ankle height socks are a good choice for hot weather as they can help to keep you cooler than longer socks.

Sweat Wicking Jerseys

Opt for short-sleeved cycling jerseys in the summer, made from technical fabrics that transport moisture away from your skin to the outer surface, where it can evaporate. Unzip your top as much as you need to help regulate your temperature and look out for light colors. These are a good choice when it’s seriously hot, as they reflect heat rather than absorbing it, helping to keep you cool.

Lightweight Jackets

Even when it’s hot, there can still be a windchill, and depending on where you live, the weather may change unexpectedly. It’s a good idea to carry a wind resistant, lightweight jacket, especially if you’re riding early in the morning or late at night. Choose a wind breaker that packs down small so you can easily stow it away in your jersey pocket if you don’t need it.

Cycling Caps

A cycling cap worn under your helmet provides crucial sun protection, while the small brim can help to shield your eyes from bright sunlight without obstructing your vision. Look out for caps from lightweight, quick-drying fabric – some even have built-in mesh panels for increased airflow. One top tip to stay cool is to wet your cap when you get the opportunity. When water evaporates from the cap, it’ll absorb heat from your head, helping you to maintain a lower temperature.

Sunglasses

High-quality cycling-specific sunglasses will help to protect your eyes from harmful UV rays, wind, insects, and road debris. Look for lightweight frames that don't slip when you sweat, with lenses that offer 100% UV filtering. 

Don’t Forget the Sunscreen

Sunscreen is vital when you’re out on the bike in hot weather. Even if it’s overcast, it’s still important to liberally apply sunscreen on all areas of your body that are exposed – that means your face, neck, hands, arms and legs. Remember that when you're cycling, the position you take on the bike can mean some areas of your body are more exposed than others – for example, the area just above your knees might not get much sun when you’re walking around, but on the bike, it can be more exposed than other areas like the front of your shin.

Look for broad-spectrum sunscreen that protects against both UVA and UVB rays, with SPF 30 or higher. It’s also a good idea to opt for a sunscreen that’s water and sweat resistant, so you’ll stay protected even as you sweat – so you might want to choose a sport-specific sunscreen that’s been developed specifically to offer protection during high intensity activities.

Monitor Your Vitals

Be aware of your body when you’re cycling in the heat, as it can help you to make more informed decisions about when to push, when to ease off, and when you might need to cut a ride short.

Hot weather can elevate your heart rate, as your cardiovascular system works overtime to cool your body while also fueling your muscles to keep riding. So if your heart rate is excessively high when cycling in hot weather, it’s a good indicator that you should reduce the intensity or take the opportunity for a cafe stop.

Pay attention to your power output and perceived exertion. If a wattage that’s normally manageable feels especially difficult, or if your power is declining despite maintaining a consistent effort, it’s another sign that it’s time to back off.

You should also be aware of the signs of heat exhaustion and heat stroke: no longer sweating, feeling dizzy, confused, feeling sick or unusual muscle cramps. If you experience any of these symptoms, stop riding, find shade and cool yourself down with water or ice.

Overall, just be aware of what’s normal for you. Extremely hot weather isn’t the time for chasing PRs or pushing the pace particularly hard – so always be prepared to stop if you need to, or take your foot off the gas and simply enjoy a slower paced ride.

Choose Different Times to Ride

Try to avoid cycling during the hottest part of the day, usually between 11am and 4pm. That might not be possible if you have a long ride planned or are taking part in an event, but if you can head out early in the morning or later in the afternoon, you’re more likely to have an enjoyable, safe ride.

If you can’t manage to ride early or late – and even if you can – plan regular stops, especially if you have a long ride planned. This will give your body the chance to recover from the heat stress and let you cool down in the shade. It’s also a good opportunity to refill your drink bottles, take on some fuel, and assess how you’re feeling overall.

Consider a Different Type of Ride

If you’re a keen road cyclist, consider switching to gravel or mountain biking when it’s really hot outside. Rather than sweltering on the asphalt, off-road riding often takes place in forests, providing more shelter from the sun. Plus, you get to explore entirely new landscapes, with access to fire roads and gnarly trails that road bikes just can’t handle.

Build Your Heat Tolerance

Riding in the heat can be a lot to handle – but the more you do it, the easier it becomes. Start with short, easy rides as you get used to the warm weather, and over the course of a couple of weeks, it should start feeling much easier. This natural adaptation is so effective that many elite cyclists specifically train in hot conditions, with the performance gains translating to cooler weather too. So even though it might feel hard right now, have faith that it won’t always feel this way.

Our Top Summer Cycling Gear

Cycling in the heat can be great fun – after all, who doesn’t love a long ride with friends in the sunshine? It’s just important to make sure you’re prepared, so you can have a safe and enjoyable day out. If you’re looking for tried-and-tested summer cycling gear, check out our range of lightweight jerseys, sweat-wicking bib shorts and more, sure to keep you cool even when it’s scorching outside.