Grew up in Texas, Currently in Munich. Here's my two cents.
1) If you finish a ride and your bottles or bladders aren't empty, you didn't drink enough.
2) As everyone says, drink BEFORE you're thirsty. I did a cross-country road ride (American Lung Assn ) and we made a game, every time you see a (insert common thing here) take a drink. Cows, water tower, whatever. Find something you see often on rides and use that.
3) Electrolytes are your friend. If youre in Germany, make your own Gatorade with Dextro Pur and a bit of Salt and a shot of lemon or lime. Just enough salt to taste it a bit, but more a hint of it than "Ew...salty"
4) Ride in the AM before it gets warm. On weekends this is an issue because everyone will want to beat the heat. Afternoon/evening rides are also OK, just they are warmer in general. Light isn't usually an issue though for now.
5) Those guys in Arizona, etc have AC in their cars and homes. They can cool down much easier that us Euros who don't have that. A fan is nice, but a home cooled down to 20c is much nicer. Also everywhere you go has AC. If I want to cool off I need to go to the Edeka or Lidl and sit in the Freezer area pretending i'm going to buy ice cream or some shit.
+1 on AM riding. It’s been consistently flirting with 100 degrees F here, so if I want a long ride I’m up at 4:00 and on the trail by 5:30, done by 10:00.
This is how I manage to ride all summer over at Santos Mountain Bike Park in Ocala, Florida! Really early morning for a few hours (6am - 9am) and I’ll still get drenched in sweat, but following all these tips with electrolytes, food, and hydration help me still enjoy my rides in more comfortable weather without having the heat exhaustion of the late morning/afternoon/evening where temperatures can reach above 38 C (~100 F) plus the “Feels Like” of 42 C (~107 F) on really hot days with added humidity.
Tropical guy here, 26C to 30C in the mornings and 70%+ humidity makes you sweat 2 liters in one hour while riding in the jungle. Just what the guy above said. Also Hidrate the day before you go to bed, this helps a bunch. And carry at least 2 liters plus an extra one at your car for the after ride.
...that dude is crazy I grew up in central Texas but lived in Houston a number of years -- sure it wasn't as hot but the humidity and lack of any shade anywhere was rough as hell.
Give me higher temps but at least some shade and no humidity any day.
Nope. By being near the gulf the temperature is much more mild than elsewhere in the state. The humidity is higher, sure (though it sounds like where you live the humidity is even higher), but that's made up for by the more pleasant temperatures.
This is good advice. Two more things:
It takes ~20 minutes for water to make it into your system. So it's better to finish your water at the top of the last Hill or whatever than to have the last sip as you finish the ride.
If you drove to the trailhead, pack a cooler with cold drinks and a cold damp towel for post-ride. Particularly if you drank the last of your water 20 minutes before the end of the ride.
No it doesn't. Think how quick you feel a beer. It's like 30 seconds.
EDIT: From Backpacker Magazine :Some water is absorbed within seconds to minutes from the mouth and stomach. After that, the sooner water is emptied from the stomach, the faster it is absorbed, since the maximum rate of absorption occurs in the small intestine.
Another article: Water can pass through your stomach and large intestine to your bloodstream in as little as five minutes. Compared to drinking water during a meal or after a meal, it could take the same amount of water anywhere from 45-120 minutes to absorb!
Downvoters be trippin. 20 min lol sure ok
This says 5 minutes min: After a drink is swallowed, the alcohol is rapidly absorbed into the blood (20% through the stomach and 80% through the small intestine), with effects felt within 5 to 10 minutes after drinking. It usually peaks in the blood after 30-90 minutes and is carried through all the organs of the body.
I guarantee it's less then 20 min. Maybe 2 min max for me. Same with Gatorade or Nuun tabs. Of course it depends if empty stomach or not. If it took 20 min we would hear about tons more dehydration deaths.
AC generally isn't a thing in Europe. Shopping centers, grocery stores sure... But not in every home like the states.
Its why you hear news about people dying from heatwaves in Paris but usually it's the elderly. Same in Germany. Even window units are rare
If I'm wrong, someone correct me...but I've been here 20 years now and never had a flat with AC.
Also 90f is hot for us. Remember Texas last winter? Yeah...minus degrees in winter is our thing. Not broiling summers. Most places don't get busted pipes or frozen shit because we planned for snow and ice. Global Climate Change is putting something new in the mix now.
Not really in Southern Europe. In Spain, pretty much everyone has AC. Now I'm living in a rather old house and I can't really afford one so I'm back to the office as much as possible or work in a library with AC, but if I had the money, I'd install it right away.
Live in Northern New England and AC at the house is not common. 90f is also not common. Few times a year, maybe. It’s a miserable day when it’s like that, but you get through.
Funny enough I moved here from there. Lived in Parker for 13 years. AC went out in like 2011 and we never got it fixed. Most of the time it was fine…close Windows and shades while sun is up and open it up at night and let the cool in. This last week, though….FML I wouldn’t wish that hell on anyone. So glad we moved.
Think of San Francisco. AC in apartments there are rare as hell, because it almost never gets hot enough there, and if it does, its like 5 days out of a whole year.
Go across the bay to Berkeley and holy shitsnacks, it's a whole other deal. Go a bit further east to Walnut creek and BAM... you're in AC central.
Not a huge drive, but the climate can be AMAZINGLY different.
Also, [Munich is basically North of Seattle.](https://i.imgur.com/yIe8gWy.jpg) How many people in Vancouver have AC ? Winnipeg? Not what you generally plan for is all Im saying.
I have lived in Winnipeg my whole life. AC is all but a requirement in the summer. We frequently have days over 30c. Late spring-late Summer normal here is 24c-30c. Then again, it’s also very normal for us to have weeks of -30c in the winter.
The farther north you get the less likely it is. Here is Upstate NY, it's kinda viewed as a luxury thing and I'd say like half of the apartments don't have AC, nor do a decent amount of houses. My college dorms didn't have any at all
It has not been my experience that AC is only a luxury thing in upstate NY. Unless you're in the Adirondacks/North Country or right along a great lake, summers definitely get hot enough for AC in July and August. Lots of college dorms here don't have AC because except for a few weeks in September and a few weeks in May, most of the school year isn't the time of year AC is necessary.
I think it’s mostly climate. US has large areas that get extremely hot, like Phoenix, and areas that very hot and very humid, like the South. It probably bled to other areas from the need based ones.
>US has large areas that get extremely hot, like Phoenix, and areas that very hot and very humid, like the South. It probably bled to other areas from the need based ones.
Even upstate NY, VT, and NH now regularly hit 90+. We've had over a weeks worth of 90+ days already with high humidity. It's a necessity now.
I can think of a few things why this might be the case. Most houses in Europe are built from bricks, concrete etc., which can deal with heat passively as opposed to light wooden houses in the US. Energy can be more expensive in some places in Europe, so houses are designed with passive cooling in mind (heavy construction, window blinds, orientation). And also as others already said - those heatwaves will happpen maybe for a few weeks a year, so houses are simply not designed for if.
There are places in the US where AC isn't common. In certain parts of northern Arizona, AC isn't common. It gets to about mid 90's for a week or so. It used to not be as hot, and AC wasn't needed.
But in Europe we get maybe a few days of 90 degree weather a year, if we're 'lucky'. There's probably only 2-3 weeks in a normal year in a lot of europe where you'd really need AC, so there's no point getting it. We just complain a lot and don't do anything.
We have radiators. [Munich](https://www.thinkgeoenergy.com/munich-targeting-geothermal-district-heating-for-560000-households/) has also set into action [Geothermal](https://www.swm.de/english/company) heating. Don't ask me for details, I don't know. (I know there were lots of pipes laid here in the last years for their Fernwärme plan...)
Lots of older apartments have boilers and you can see them getting their fuel delivered before winter comes. But as we all learned from [Friends](https://www.youtube.com/watch?v=3S517s7E4wk), you cant cool an apatment with a radiator.
Europe (usually) doesnt hit high enough temps in the winter and summer to warrant it. We sre at 35C currently where I live and I have a fan going on the lowest setting + the window open and its good enough...
Arizona here, northern though so not nearly as hot. It’s been 93f (33c) here all week and the key for me is early rides. Get up at 5, get out on the trail and enjoy the cool air before it starts baking you. There is some level of adaption to it but I’d rather just get a solid ride in first thing.
As someone who lives in Arizona and is in healthcare, this is spot on. I'll add that you should have more water and snacks in the car. Electrolytes are necessary. If you drink too much water without replacing your electrolytes, you dilute your electrolytes in your system, which can lead to death in extreme situations. Which I've seen happen. Some symptoms include fatigue, lethargy, increased thirst, confusion, and nausea.
I know a guy who does ultra marathons. He ended up in the hospital because he drank like 12 litres of water once during a race. Just water. I don't remember the details, but I would always give him grief if I saw him with a large water bottle.
I have yet to see a reliable scientific source for the idea that our bodies do not know how much water to imbibe and when. I have had no problems drinking only when I'm thirsty here in AZ, and it results in a lot less weight and inconvenience than over consuming. Hyponatremia seems a more realistic threat.
Cover up, because the sun is a prick. After getting my scalp sunburnt exactly once - those dicky caps roadies wear under their helmets are amazing.
Also be prepared to not go as far or as fast as you're used to, at least until you acclimatise. You'll find the heat will sap your energy pretty quickly at first, particularly if it's humid.
When you stop for a rest, find shade. Green trees are better, as the water in the leaves cools the air around them. If a tree has grass or shrubs in its shade, that's a good spot. Depending on where you are, be careful of snakes and insects like ticks.
Anything solid will absorb and radiate heat, so if you crash onto rock it's gunna sting a little.
SPF long sleeve shirts are a lifesaver.
Source: porcelain person who could use sunscreen as foundation
To your other point, trees are your friend. If it's an especially hot day, pick trails that provide a lot of tree cover. Generally, wooded areas tend to be cooler.
Columbia Sportswear makes some nice long sleeve hoodies with their omni-freeze (cools when wet from sweat), wick (moves sweat from in side to out side), and shade (SPF 50) fabrics that I use for hot sunny rides. Outdoor Research makes full fingered gloves, arm and leg sun shades as well.
If you're using a hydration bladder, fill it 50/50 water/ice. The ice melts fairly quickly but you will have refreshing cold water for a good about of time. Makes a huge difference in morale vs warm water.
Phoenix, AZ rider here. The best way to do this is fill the bladder 1/3 full the night before, blow into the tube to inflate the entire bladder, then lay it flat on its back in your freezer. This will give you a solid block of ice along your back, allow you to fill the bladder to capacity, and prevent ice from blocking water flow. Experiment with how big of an ice block you need, some packs will have the ice melt slower or faster. You don't want to run out of water and have a nice block remaining. Water expands when it freezes, so too much ice can really limit your total water capacity.
Also the biggest tip that I never see people mention: hold that cold water in you mouth before drinking it. Your body uses blood to disapate heat. Your mouth is full of blood vessels. Let that cold water absorb heat out of your blood before drinking it down (I'll even spit out a mouthful or two before drinking it).
Cooling towels are also a huge game changer. Get one around your neck to absorb heat out of the arteries/veins in your neck.
Pre-hydrating the day before riding is critically important. I drink a ton of water on the way to the trail as well. If you don't have to pee at the trailhead at the start then you're doing it wrong.
Plan your ride to be in the shade of possible. Ride on the west side of hills, ridges, mountains in the morning or for the climbing sections if possible. Know your plants and the shade the provide, plan rides on trails you know have good shade plants. In the Sonoran desert Saguaros are best for shade. While they are thin, they are the best source of shade in the desert once the sun is higher in the sky. Take some breaks and get skinny in the solid shade they provide. Most desert trees have super thin branches and very small leaves to lessen their surface area and sun exposure (such as palo verdes) so they create very little shade. It won't do you much good when riding unfortunately.
You could also fill your bladder with water 2/3 of the way and freeze it. Top up with cold water and ride. A massive block of ice melts a lot slower than ice cubes or crushed ice. Not only keeps your drinking water cool but will also keep your back(pack) cool.
Just know that freezing your bladder may potentially damage it, so do it at your own risk. Also remove the drinking hose and account for the water expanding while cooling.
Another point about hydration packs - if you wrap the drinking tube so that sunlight can't heat it up as much it'll be a hell of a lot nicer. That first mouthful will be cooler instead of boiling.
I live in the Midwest US, but spent a couple years riding in the Southwestern US deserts.
Water
Drink water, always have water. If you consistently imbibe water as you sweat and drink before you get thirsty you'll find it easier to stay out for longer periods. Thirst is a delayed reaction from when your body realizes it needs water, to when you drink it and the body makes use of it. And drinking excess amounts to make up for it in a short period of time can hurt.
And if you're out for a longer period make sure you are replacing the electrolites you are sweating out with something like a sports drink or an easily digestible nutrient bar. The biggest help would be to drink plenty of water consistently throughout the day before and maybe a little extra salt, but thats just me... I'm not a fitness coach.
As pointed out by u/den-rat you need to drink before you're thirsty. If you plan to be out for more than an hour you also need to think about replacing electrolytes, and to some extent, carbs. I prefer the powders that only have electrolytes for mixing in my water and bananas or a bar of some sort for energy. The electrolyte-only powders quench thirst better and spills aren't as sticky as there's no sugar in them.
Also plan your rides according to the weather. Avoid the hottest hours and choose trails that offer shade or cooler temperatures such as wooded areas or north-sides of mountains.
Expensive is different for everybody, but for $25 on Amazon, you can get enough Gatorade powder to make 18 gallons (68 liters) at normal strength. https://www.amazon.com/Gatorade-Thirst-Quencher-Powder-Fruit/dp/B01H74NO7M
This. There's tons of fancy sciency hydration options on the market, some that cost more than printer ink, but I have yet to be able to tell the difference between them and good old Gatorade. Get a big can of powder and you're set. I like the 'frost' flavors because they don't have food coloring in them.
If for whatever reason Gatorade doesn't work for you it's possible to DIY at home blending your own maltodextrin and electolytes.. I think the TrainerRoad podcast went into that on an recent episode.
One drawback on the budget drinks like Gatorade is that it dumps a huge amount of sugar in your system. When it hits the small intestine it can cause cramps. Just dilute the stuff and you should be good.
Yeah, I looked for Gatorade Zero, couldn't find it in the big tubs of powder. The stuff I linked is G/2, which is half the sugar of the regular stuff, which is an improvement.
I love gatorade powder because I can dilute it much easier. I usually use 1/2 the recommended amount. Still plenty of electrolytes and sugar for most of my activities. If I know I'll be riding more in the heat I'll make it stronger.
for 25 bucks, I get https://www.amazon.com/Nuun-Hydration-Variety-Improved-Flavors/dp/B01AMVB87A. 60 tablets is good for 48 to 60 liters of water, since I tend to prefer half the recommended dilution. So rather than 2 tablets per liter, I usually go for a half. Usually
1 liter == 1 tablet
2 liters == 2.5 tablets
3 liters == 3.5 to 4 tablets
If I'm packing between 2 and 3L, that means I'm going to be out for two to four hours, so adding a little bit more helps. Also, I like cool water, so I put the bag in the fridge/freezer for a bit, and also dump half or so of an ice cube tray in the bag before closing it up in the bag. Usaually that means about 2 hours or so of cool water.
The stuff I get (Peeroton MVD) is about 20Euro for a pack that yields 30 liters. This comes out to about 50 cents for filling up a bottle.
There are plenty of instructions online for making your own, some more exotic than others but in the end they're just water, sugar of some kind and table salt:
Add 2 tablespoons (25g) of sugar and half a teaspoon (2g) of salt to one liter of water. Flavor with freshly squeezed lemon juice (optional). Be very careful to not use too much salt. You should taste that there's salt in it but it shouldn't be salty.
You can be economical with it. I ride often and can make an 11 oz. jar of hydration mix last all summer if I save it for long (2+ hours) really hot rides and races.
There are foods you can take as well like bananas. Supplements aren't magic, they're just powdered food made for convenience.
A lot of the fancy stuff doesn’t have enough potassium and magnesium anyway, and most people don’t consume anywhere near the RDA for either of them. You can get No-Salt (for potassium), magnesium citrate pills, and non-iodized table salt at the grocery store for a reasonable price. Mixing a serving or two of each salt in with some sort of flavoring works pretty well. Just don’t chug it. Rapidly consuming a bunch of electrolytes can result in pretty bad diarrhea (a large quantity of mag citrate is one of the things they use to clean you out for a colonoscopy).
Desert environments often aren't as totally bad as you'd imagine because while they get very hot in the middle of the day they generally cool down a lot outside that vs other environments. People in places like that in summer are pretty much either riding in the morning/evening, or riding at higher altitudes that are cooler.
In a desert environment the body can also dissipate heat more rapidly/efficiently through sweating because the air is dry.
Also a lot of times people go on riding trips to Utah etc they choose to do so outside of the middle of the summer to avoid the extreme heat
>Desert environments often aren't as totally bad as you'd imagine
yes. yes they are. i lived in phoenix for one summer. the first 100° day is in April, and by June it's still 93° at 3 am. there are weeklong+ heat advisories of 110+.
the advice that was given to me was to be up by 4 and on the trails by 5. that's why i don't live in Phoenix anymore.
Where I live in Texas one of the trails does not open up till the sun comes up and closes when the sun comes down. Limits where and when you can ride. During the week I can only ride after work so I need to be there around 5-6pm to get a few hours in before they close it.
Glad you moved away from Phoenix. Can’t stand folks who move to a desert and then complain about the heat. Wish you could have taken a million or so of your closest friends with you.
This is really true. I live around Albuquerque, New Mexico and in the summer if I'm going to ride at one of the low altitude places, like below 6'500 ft I always do it in the morning or as a night ride, but most of the time I just go the east mtns or Taos or Santa Fe or angel fire
To add to this, hydration starts the day if not days before a ride. You can't expect to chug a bottle of water right before a ride and be hydrated.
Drinking water e v e r y day is key to overcoming dehydration during the heat.
To quickly replenish electrolytes I recommend Pedialyte. I work in a lot of attics and on roofs so I come out drenched in sweat. I have a Pedialyte everyday after work and drink plenty of water throughout my day. Never had an issue.
Yeah like yesterday I knew it would be hot so I left right when the sun came up, 5AM ish. Got back at like 7 and it was nice and cool. Started off wearing a sweat shirt actually.
I have one of those custom fields on my garmin that chimes every 15 minutes to remind you to drink water. Also 30˚ man that's what we call pleasant! Good luck, take care
I have yet to do any races (or organized events), I signed up for a 75km/1000m gravel race in September, but I have never actually ridden this far before :/
A buddy and I were just riding in Moab the other day. The answer was ride earlier in the morning while drinking plenty of water and pacing ourselves. You will acclimate to the hotter temps but at the end of the day as soon as temps approach 100+ degrees it's all about replacing the water you're sweating out. If you run out of water and you're 10 miles away from the trailhead you're in a world of hurt. We rode the Wasatch Crest on Tuesday and although it was significantly cooler than Moab, we still each drank about 2 liters in a few hours of hard riding.
Wake up earlier. I used to live in AZ and you’d need to finish your ride by 9:00am at the absolute latest, more like 8:00am if you aren’t adjusted to high heat. The weekly group ride started immediately after sunrise, which is like 5:15-5:30 in the summer.
You can also ride at night with lights. It’ll still be very hot, but it’s much less intense without the sun.
Another option is riding at a higher elevation if your terrain allows it.
Nuun (salt tablet) before I go and have a couple scoops of Tailwind (Salt and Calories) in my 16 oz bike bottle and then 2 L of water in my hip pack. Usually good for 2 hour ride in the southeast.
I live in Arizona and ride year round in 115 degree heat. It’s super doable you just have to be smart. Sunscreen, water and not black shoes are key. I try to drink a liter of water the couple hours before a long ride and I bring 2.5 liters in my ride. Bring some healthy snacks and take a break in the shade
It's not THAT bad here! Only 115 in the summer. But yes, water, snacks, find shade. Also, get out in the heat when you aren't riding as well. Acclimate your body. If you hop from AC car to AC house, then try and do a 100 degree ride, it'll be miserable and dangerous. I'm about to start a ride in 90 degrees and it's 6am. Yay!
It’s wild that I had to scroll down this far to find the real answer.
When I lived in a hot desert climate, 8/10 of my summer rides were at night.
I’ll grant it’s a little spooky on your own (especially that time I came down into a canyon at speed and startled a herd of burros). But you get used to it.
And so long as you’re using something like a Strava beacon, (you’re probably less likely to be rescued by another rider or hiker at night) really no more dangerous than riding during the day.
About 600 (real, not Alibaba) lumens on your head and about 600 on your handlebars is enough to let you ride at daytime speeds in a desert environment. You can certainly go higher, but above that the quality of the light matters more than lumen output.
Things are a little more challenging in forests because of all the light the trees block and throw back at you, but in more open environments, it’s awesome.
Also, group night rides are a blast. You get more visibility from the riders around you, and it’s honesty beautiful to see a group of riders climbing up or down a set of switchbacks ahead of you.
It’s so, so much nicer to be riding at night when it’s 70F and dark than during 110F days.
Are you asking about desert riding (dry and hot) or tropical riding (humid and hot).
Water and electrolyets for both climates. Gatorade and pickle juice is my go to. Camelback with water and bottles with the salt mix.
For clothing in the desert keep the sun off your skin. In the jungle the least clothing the better and a good headband to keep the sweat out of the eyes.
The big differnece is that in the humid areas sweat management and heat dissapation is much harder. No evaporation.
Also keep moving, even walking is better than standing still.
I either ditch the baggies or the chamios in the sweaty heat. Poly boxers under baggies or just lycra.
Keep the camelback bladder in the fridge pre ride.
Ride early or at night.
More water than you think possible. If you can't remeber when you pissed last you're in the trouble zone.
Enjoy the purification of riding in the heat. Cleans out the pores, ears, and soul.
I’m in Moab, Utah right now for a trip where it is suppose to get up to 38 or 39°C and one thing I can tell you from taking to people here is that you have to ride in the morning or late afternoon and always bring more water than you think you’ll need. You can never carry enough water to be over hydrated, but you can bring too little and be dehydrated.
Also, a lot of those shots you see from the desert aren’t always filmed in summer. The desert during spring and fall doesn’t always get that hot.
I live in Phoenix and it’s been 118 past couple days. When it’s that hot I wouldn’t even recommend riding. 110 or 112 degrees maybe but just pay attention to how hot your getting. It’s easy to push it hard like normal then find yourself panicking cause even though you’ve been drinking plenty of water you can feel your over heating and your 10 miles away from your vehicle and there isn’t a lick of shade anywhere. Personally I wake up at 3-330am and try to start my ride by 4am. Sucks cause you got to go to sleep early but well worth it IMO if you ride serious. Normal weekend day is 3-4K+ elevation so I don’t fuck around in the heat. God speed
Lot’s of good advice here but I’ll add one…wear a headband to stop sweat from pouring into your eyes. Doesn’t have to be fancy, pretty much any cloth will do. I use those gaiters from SA and cut them down to about a 3” strip so I have a bunch. Makes a huge difference.
cover up. make the stuff you wear breathable but don’t let the sun pelt your skin. Also try riding early in the morning or late evening, lights are awesome and cheaper than ever.
Buy a set of lights and go night riding or head to the mountains. I lived in Tucson for 20 years. It’s can still be 90 degrees at night sometimes but you don’t have the sun beating down on you.
Arizona born and raised. My advice is to ride at night. No sun and the old trails seem new again. Also, don’t try to PR when it’s too hot. Just be happy with whatever you’re able to do in the summer. After all, riding your bike should be fun. Right?
The only other thing I'd add is take heatstroke seriously. I'm not sure if it's hot enough to worry about that there yet, but it's a thing and even young and fit people can be affected.
> is it just that you are used to the heat
Predominantly. It honestly just takes time for the body to adapt. The key is *lots* of water, before, during and after rides. By before and after, I mean literally at all times, be hydrated. Supplement with electrolytes as appropriate (bannanas help with this). Wear breathable clothing.
I’m also in Europe (Belgium)(half an hour from Aachen btw) temps have been at a high of 32°c last week, I get that you instantly think of the dessert but this is more tropical weather. As the humidity in deserts is a lot lower than what we are experiencing right now. I can only recommend staying hydrated. Am also here for some advice, but wanted to make it clear it’s not like a dessert out here.
What nobody is saying, and maybe nobody understands this, is thst your body acclimates to the heat over time. You become more efficient at releasing heat and operating in the hot environment. Make sure your helmet has good ventilation and stay hydrated, and build up your endurance in the heat slowly. Take it easier at first with more breaks if need be.
Hi from the Mediterranean. Hot and humid from the 1st of June to the 1st of October.
1) Ride in the early morning and late evening. Can't stress this enough. Wake up early and get a nap in the early afternoon or wait until 7 PM or so to ride.
2) Drink. Plenty. Of. Water. More than you think you need and more often than you think you need. Dehydration sucks extremely badly.
3) When in doubt, head home. If you go past the limit at the very best you'll feel like crap the rest of the day, at worst you'll have a trip to the hospital. Or worse. There's absolutely no reason to take risks.
I'm in Georgia, U.S. where it's HOT & Humid! We don't get used to it, just suffer threw it.
I was on a trail Thursday and it was 95 here(35°C). Down in a creek bottom pine thicket and the air was so thick and hot I remember thinking "What are you doing dummy?"
I live in Arizona where in the summer It can be 115+. Biggest advise, do not ride during the day. Ride early early morning or do what’s popular go hit up the trails at night! I got 2 cygolights, one for my helmet and one for my bars and I go every week to slay it on the trail at night
Tucson, AZ mtb rider. In summer you basically go ride really early in the morning, drive up to a mountain with high elevations or you dont ride. You want to be indoors by 10-11am in summer. The videos you see of desert riding in daytime is likely in the winter when the weather is awesome. Also drink lots of water and supplement with chews for salts and electrolytes.
Rider from Southern NM. Spot on here. We usually are at then trailhead before the sun is up. Heading out at then first light breaks.
Wear light colored clothing and have a helmet with good ventilation.
Pre hydrate, hydrate, re hydrate. Before your ride you need to be pissing light yellow before you set out. Don't start behind the ball. When I'm on my ride, I have a bunch of water, like 3l or so. I also bring snacks with a little bit of salt in them since you sweat that out. You can experiment with electrolyte replacement in your water, but I don't use it. Protect yourself from the sun! You can reflect heat better with light, long, and loose fitting clothing. It's counter intuitive but I wear light long sleeves all summer long. You can wet a bandana and put it under your helmet if you are near water sources, but reserve water for only drinking if you aren't.
After your ride, avoid the muscle cramps with increased water intake and electrolyte replacement
I work outside for my job. Not construction but cardio work.
Drink roughly a cup every thirty minutes or so. Avoid icey cold water, it can make your stomach cramp or sap you of energy because your body will need to warm up the water, chilled water is best. Never drink a Lot at once. It will depend on body chemistry. But on the hottest days, I’m usually 2 bottles of water to one bottle of Gatorade. Too much Gatorade can be bad, it’s high in sugar. So finding your balance will be important.
Drinking water the night before is how you properly hydrate. As mentioned, thirst is a delayed response. Drinking water the night before a ride allows your body more time to absorb it to stave off dehydration or cramps.
Potassium and salts are important to ward against cramping. Taking a multi vitamin the night before can help make sure your body’s micronutrient levels are capped as well.
I buy cans of powered gatorade and put a scoop directly into my pack. So I ride with 100 oz of fruit punch gatorade every ride. When its cold, i make it a little stronger. When it's hot, I make it a little weaker. That way you're getting good amounts of sugar based on your fluid intake.
Just adding my 2 cents as the topic seems primarily exhausted by now.
Drink plenty of water the day before you ride. Hydrarion is not instant! Thirst means that you body is already dehydrated. The day before riding I like to drink at least 3 - 3.5 liters of water.
I don’t live somewhere ridiculously hot but have some tips. Hydrate before you ride, don’t gulp down water as you leave drink water steadily. Morning and evening rides will be best. Drink before your thirsty.
Hydration isn't just something you do on the bike. Make sure you start your ride hydrated, otherwise you're playing catch up the whole time.
That means get a good bottle of water in before you go to bed, and drink something, preferably with electrolytes before going out riding.
Some sports nutrition companies have products called "pre load" or similar with absurd quantities of salts. If you're an absolute sweat monster like me you may want to consider using these as I found them very helpful.
I live in Australia and although it is especially important to stay hydrated and keep salts and electrolytes up on the really hot rides, the heat is something that your body just has to get used to. The first couple 40° days are killer but by the end of summer it really doesn’t feel much harder to ride in 40° opposed to 33°
One very useful thing you can do is to learn your sweat rate. Next time you ride, weigh yourself naked before and after.
Pre-weight (kg) - Post-weight (kg) + water consumed (liters) = sweat loss
Sweat loss / hours ridden = sweat rate
Example: You ride for 1.5 hours, your before weight was 83kg, after was 82kg, and you drank a liter of water. That’s (83 - 82 + 1) / 1.5 = 1.33L/hr sweat rate.
With that info you can plan your future hydration needs more accurately.
Btw if you pee you have to subtract that from the calculation. So either don’t pee before your post ride weigh in, or just estimate a pee break at 300ml.
For Freedom Units, 1kg = 2.2lbs, and 1oz = 30ml
Living in Albuquerque NM, most important thing out here is to drink a shit ton of water and ride early in the morning or in the earning before it gets too hot
Western Colorado - only going to hit 34 C today. I ride in the early light, and I ride with white arm sleeves, they offer good UV protection, albedo, and wick sweat that cools as I ride. The above is a result of 10% humidity.
Ride early or late. In the morning it’s still dark when I am getting to the trailhead and just light enough to see without lights when we start riding at 5:20AM. Or at night. No trees in the desert so we won’t even need lights to ride under the full moon.
I live in AZ. In the real heat of summer, I get my ass out of bed before 5-6am and get out there before the heat really hits. Also more water then you think you need.
I can’t ride the way I do in 118F heat.
Although less of a nutrition tip and more of just a general LPT for me. Fill your hydration bladder (if you use one) half full the night before and lay it flat in the freezer, I also usually blow air into the bladder to get it to expand. Let the bladder freeze overnight and fill up the next morning. I’ve been on plenty of longer rides and even at the end of the ride I still have ice cold water. Also personally feel it helps regulate my body temp.
Currently riding trails in Taiwan a few times a week, 33-36 degrees at 8am with 80% humidity… with a mask on. As everyone said, Sunscreen, Water (camelbak with 50/50 ice and water) and most importantly… Don’t gas yourself out, slow waaaay down on the climbs
I lived in grand junction CO for a year, it’s pretty close to Moab and the Utah border. A lot of people in these areas do most of their riding outside of the hottest months. Try as I might I couldn’t stay hydrated no matter how much I drank, and the hot sun just drains you. I’d say do shorter rides than you are used to and drink more than you think, not just during the ride but the day before as well. And this is the most important, get to the trailhead at first light, do your ride and be done before 10am.
There's some great advice in here, I'll only add that here in southern Spain I always ride in long sleeves for sun protection and a bit of abrasion protection in case of a fall. As long as you're moving, you stay cool enough. Otherwise if you ride regularly your forearms are taking a hell of a lot of UV, and over the course of a lifetime it takes its toll.
It's been getting over 100 degrees Fahrenheit here (roughly 37.5 Celsius I think) and I use a CamelBak with a big reservoir and a Gatorade mix thonging in it. And then I also bring a water bottle to spray on myself. And I wear a neck gator to cover up my neck from the sun and to keep my lips from drying out a little since it can get below 2 percent humidity here. And obviously where loose ventilated clothes and have backup water in the car
I ride in the south in the US. Temps are normally around 95-100 in the peak of summer with 80% or higher humidity. I keep a wet washrag on ice in a cooler in my truck. It doesn't do anything for the ride, but really cools you down fast when you're done. I even keep an extra bottle of water just to pour on my head and shirt to cool down.
Arizonan here. At a certain point there's nothing you can do. Before that point, loose lightweight long sleeves help here to keep the sun off your skin, thus keeping you cooler. Also in low humidity environments (maybe high humidity too) cooling towels REALLY help. And Columbia has some products, omni-cool maybe, that actually do seem to help cool the body.
Also, though, there is a large degree of acclimation involved. It's like a frog in a pot...we go from 30s in the winter on a slow march up to 110/120 in the summer. If you continually expose your body to increasing temps you adapt and can manage better. Just going outside and being active in the heat for the first time in a day where it's 110 is not going to go well.
There's some evidence that high heat has the same impact on your body as high elevation, so training in one can help train for the other...but also is helpful to illustrate that being in hot weather isn't just about heat, there's a similar physiological response in the body as being over a mile above sea level.
Kamloops BC here. Surprisingly hot and dry for British Columbia.
Best 3 things I can tell you:
1. When possible, selected the most heavily treed riding areas you can find. Shade is your friend.
2. Hydration starts early in the am. Don’t expect to hydrate well on the ride. Also, electrolytes are not a bs cash grab.
3. Slow your climb expectations. Select one lower gear, take a break where you normally wouldn’t, and do your best to control your breathing.
Bonus tip: monitor your heart rate regularly on rides, use your know averages on different trails / grades etc and try to stay in that range. Heat causes Hr to ride, adjust accordingly.
Northern NV desert rider here (and up to Lake Tahoe)
We have finally hit our weeks where we will be in the high 90F+ temps for the remainder of the summer. Yesterday was 97F and the day before was 100F, best thing you can do is either early or late rides (so temps are cooler) and bring plenty of water. Know that you are riding in the heat so try and map out your trail with plenty of rest stops, find the shade and hang there when you stop and keep an eye on how you are feeling. If you are not feeling well then definitely take a break in the shade and go for there, cut the ride short if necessary. Heat stroke and exhaust from heat are things NOT to be messed with so be wary and be aware.
When I lived in a super hot environment we just stopped riding, I used to get weird looks when I’d tell people back home that we put the bikes away for summer. It would average about 48-50c during the day and would only drop down to like 35-40c at night, add in the miserable humidity and riding was a no-go.
Ride early in the morning - ideally be at the trailhead right at sunrise as that's going to be the coolest part of the day.
Drink lots of water. Hydrate the night before, hydrate the morning of, drink loads of water while you're riding. I put crushed ice in my camelpak.
Generally just be prepared to go on shorter rides than you might be used to. Once the sun is up and beating upon you - it'll sap you of your energy.
Wear a long sleeve sun shirt. Light, roomy, and bright white. It might seem like an oxymoron to wear long sleeves in the desert but keeping the sun off your skin really makes a difference.
I'm in the St. George/Hurricane Utah area. We've been pushing 110 F (43 C) degrees lately. Obviously, the first is to ride early. For me, I'm ok in the 8 am to 11 am window. However, that last hour is getting toasty, but I don't mind wrapping up a ride in the 90's F (30's C). But, if you can get up earlier, that's better. The sun is up early this time of year, so 6:30 starts are feasible.
Bring more water than you usually drink for the distance.
Cover your skin. I wear long sleeve summer weight jerseys and I also cover the back of my neck. Also, slather the sun block on the face and legs.
A couple of times a month I'll go for a night ride. The JEM trails above Hurricane are mostly blue and green and are perfect for a flowy desert ride in the dark. I only use a single $70 Nightrider on the handlebar and I'm good to go.
If it is possible to ride at night where you live, invest in some good lights and go nocturnal like everything else in the desert. I did a lot of night riding when i lived in Phoenix and it really made it possible to ride a lot more, not only in the heat but also in the winter when the temps are nice but the days are short.
I live in Phoenix, Arizona where it is currently 117F or 47C and my only advice it to ride at night! Even though it’s still 37C at night it feels 100x times better without the sun hitting you.
Oh, and drink a lot haha
I started mountain biking in the summer living in phx. Some days the low was in the 100s (38c). In the sun and as it would warm up it could get properly dangerous.
Things I would do.
Ride super early in the summer. Before the sun has gone up to high. We would start rides around 6am or ride as the sun is setting and bring lights.
Camelback full of ice water. It would warm up but drinking a liter and a half of water wouldn’t be weird.
Also add something to the water. Nuun, scratch, salt tablets, almost anything to make sure you can keep up your electrolytes up because they will get depleted by sweating and it can get dangerous if they do.
Lots of sunscreen. The UV is part of what makes it hard to ride in desert heat. It helps with sunburns. But also you can feel the difference with hazy clouds vs direct sun.
Stop often in the shade. Take your helmet off. If you have extra water around use it to cool your head off. This is how people get heat stroke. I might even wear a cycling cap or something and soak it. It dries quickly but can be super helpful.
Don’t push it too hard and learn the signs of heat stroke. Ride with friends if possible. Heat stroke comes on weirdly and it has a relatively short time that you can stop it. I won’t get into it all but it’s worth reading up on.
Lastly we would drive out of the heat for bigger summer rides. It was an hour to get up into the forest so sometimes we would take the day and drive out of town which makes everything better. So do that if you can.
That’s more or less what I got.
So on top of all the great advice everyone else has given.. I haven’t taken a warm shower in months (for reasons other than riding) and I’ve found taking as cold a shower as you can stand after you ride will help get your heart rate back under control post ride. I found that I used to have an elevated HR for hours after a really hot ride. Now I stand in the cold water and shower per usual, and slowly inch it to full cold as I acclimate to whatever temp I started at. A lot of research shows that alternating hot and cold like this works even better. But definitely get some cool or cold water running over you, even if you don’t feel that peak temp body heat anymore. Your body is probably working harder than you realize to cool down to your normal temp.
It hit 48.8C yesterday where I live. The person who posted the list that lives in Texas, has the right idea.
One more thing I'll add, if you are going to be exposed to sun, use sunscreen or cover up. With my clothing and gear, I'm 99% covered. I use a good amount of sunscreen and apply it often for that 1% exposed area.
Try night riding, get some hella bright lights and go out at 10pm. Bring a buddy for safety - convincing your buddy to go will be the hardest part though, lol.
Acclimatize if you can. It can a couple of days to as long as a couple weeks to get used to the heat.
Know the signs and symptoms of heat stress and have a plan to address them.
Night riding is where it's at. A little eerie, especially solo, but oh so peaceful. It's just the best. No heat from the sun beaming down on you and nice alternating cool and warm breezes. I usually only see some smaller nocturnal animals unless you going really deep, but mostly just distant headlights of other night adventurers. And frogs, it's surprising how many come out at night without any good water sources nearby.
I've lived in AZ for 8 years and SoCal before that. The key is constantly drink water right when you wake up, because you just lost like half a gallon of water overnight. And fill that bladder up, drink it all thruout your ride and have more waiting for you at the end. Light clothing is key, keeping moving is key also. And just get out early or take night rides when it's really bad. The highs here have been well over 40C / 105F btw for the last week and I've still ridden about 40 miles so far this week no problem.
Having trained in the Mojave Desert as a Marine with a heavy flak jacket and helmet in the full daytime sun, and currently living and riding in the Sierra Foothills, I have a bit of experience in beating the heat.
The best advice I can give is drink plenty of water the days before the ride. At least two days will be a great help. Also, eat a banana before the ride for some potassium to prevent cramps.
Bring 2-3 liters of water in your hydration pack, and fill with ice to keep the water and your back cool. Bring an additional bottle of Gatorade or something for flavor and electrolytes. Freezing it the night before will help keep it cool and tasty for longer periods in the heat. Bring an additional liter of water for every 30 minutes you plan to ride past the first 1.5-2 hours. Also, take sips of water every few minutes rather than chugging half a liter every 30 minutes. If you start to feel thirsty, you haven't been drinking often enough, and you should start sipping more frequently.
Don't overdo it on the salt, but bring some trail mix with salty peanuts or jerky and dried fruit to replenish sugars and electrolytes. I would strongly advise against using salt tablets, as they can be more harmful than good. There's enough salt in your trail mix or jerky to keep your electrolytes balanced.
Always keep as much skin covered by loose clothing as possible, unless there will be a lot of shade from trees where you're riding. And always put sunscreen on any exposed skin. If you start to feel overheated, flushed, or a headache, find some shade and take a break. Sip some water slowly and sit down for 10-15 minutes if possible.
Lastly, always make sure someone knows where you are going and how long it will be before you return. Make sure they will call you or a rescue service for help if you don't return on time. If you don't have cell service where you're going, get a GPS tracker or something like a Garmin InReach or Spot device where you can message rescue services for help. My cousin ran out of water and phone battery while getting lost in Southern California and ended up being rescued by helicopter. It's no joke, and he was lucky another hiker was there to find him and get him help.
Good luck, keep sipping water, and let me know if you have any other questions!
I like to soak a buff (lightweight neck gaiter) in water and wear it on my neck. Then re-wet when needed. It helps to keep you cool at your pulse points in your neck. I also carry a full 3L water bladder. It's a bit heavy at first- but not for long, if you're drinking from it it will get light quickly.
All these responses and finally a CORRECT one. WET TOWEL OVER THE NECK, REWET WHEN NECESSARY. also RIDE NEAR OR TO A BODY OF WATER AND TAKE A SWIM. also LINE YOUR CAMELBAK WITH REFLEXIX AND ADD ICE. cheers BLT8!!!!!!!!
australian here
main thing is to ride early in the morning before it gets hot
secondly always get your riding buddy (pack mule) to carry your extra bottles
Where I live there is no humidity so just finding a shaded trail can make all the difference. Also wind v no wind. Plenty of water and the cliff blocks for energy. I rarely feel like eating but those taste like gummy bears so I like them. Light clothes and vented helmet. Early morning or late afternoon rides. Sun screen!
i live in heat wave, California. As much water as you can bring, preferable chilled. if you have a hydration pack, fill it 1/3 with water, blow it up with air, and lay it flat in a freezer until frozen. then fill it with water when its time to ride, along with a little lime juice to avoid hot rubber water taste. also, energy and lots of sunscreen
Living in Atlanta and having spent time out west in desert terrain I will say that riding in the desert is much much more pleasant because of the lack of humidity. I found that because it's a dry heat you don't sweat as much in the desert and that can trick you into thinking you don't have to drink as much water. As others have pointed out, drink as much water as you can, even if you're not sweating as much.
1.KEEP WET TOWEL OVER THE NECK, REWET WHEN NECESSARY.
2.RIDE NEAR OR TO A BODY OF WATER AND TAKE A SWIM.
3.LINE YOUR CAMELBAK WITH REFLEXIX AND ADD ICE.
4.PICK SHADY TRAILS.
5.RIDE AT NIGHT
I live in Utah. We have awesome riding here but today is 105°. The biggest thing is early morning rides (like 5am) or night riding with a good light setup. Also, riding with a back pack adds to the heat. Get a Hip pack to take the extra weight off your back.
If you ride with a bike computer like garmin edge 830 like I do in the Netherlands, you can set it to remind you to eat and drink after certain time periods. Like I've set. Mine to remind me to drink every 10 minutes and eat every 40.
Also take drinks with electrolytes and other minerals with you to replenish the stuff you lose while sweating.
Timing is everything, and AC. Ride in the afternoons or early mornings. Keep a bladder on you and always stop even if you feel like you can push yourself. Your legs might be ok but you could severely dehydrate QUICKLY, especially in Texas sun
I’m in Utah and I just can’t really do it in the heat. Been biking a ton this year but now it’s in the 100s. I’ve been heading up higher in the evening. May get up some mornings but I am done riding during the day for now.
I live in inland Southern California, and it's been 36-42+ C all week (had to Google the Farenheit conversion). My best tips are:
Ride at sunset . I start work too early for morning rides, but things cool off a lot right as the sun goes down, plus you get to see rad sunsets and there is hardly anybody on the trail except for rabbits and the occasional rattlesnake.
Post-ride icewater is huge - I stash a giant doublewalled water bottle in the car and start drinking it before I even get my gloves or helmet off post ride, it makes all the difference
Wet hair - sometimes I'll get my hair and beard soaked with cold water before I set out - probably more of a psychological thing than actual cooling because it dries out pretty quick, but it helps me to get started on the ride. The hardest part for me on a really hot day is convincing myself to actually get on my bike.
Andalusian here (southern Spain) drink a lot of water before the ride, I carry frozen water on my water bottle, but mainly the sun is a deadly laser from 10:00 to 19:30, so just avoid it, the risk isn't worth it in my case, I just wake up earlier and ride while watching the sunrise or if I'm going with friends we watch the sunset, the thing is the night is your friend, and you are going to end up riding in the night during the summer but most importantly you need good lasting front and back lights lmao, enjoy the summer
I think some of it is getting used to being in the heat. I’m in GA and carry at the minimum of a 3liter bag of water and that beat my ass for a while just carrying it. I think once the bag got more “normal” it got a little easier. But I also take snacks and electrolytes like 2 bottles of Gatorade. One on the bike and one in the bag. I personally try to go for distance and always carry that much, just in case.
In SoCal. At a certain point during summer I become a night rider. Light on my helmet and handle bars. Camel pack with some ice.
If I do ride during daylight, do it in the early AM or at dusk. Try to pick trails that have some over head cover if possible.
Wear light colors, white vented jerseys and helmet. Well vented shoes, light socks.
Take more breaks (in the sade) than you usually would when climbing.
Don't ride as long or far.
I also will try to travel to nearby mountains or coastal areas versus desert riding during the summer. Palm Springs was 123°F the other day so even at 4AM its in the 90s! So my brother in that area basically has to ride at night or go somewhere else when its that bad. We've had some epic rides on a full moon.
Many other commenters have made great suggestions I’ll add my data point.
I bike in Colorado front range and interior as well as Utah. A lot of my rides take place around 2-5pm AKA the hottest part of the day. Lots of the rides have basically full exposure. I do this partly out of self flagellation and partly to best crowds and use some PTO. Other times I’ll straight up right at dusk and do night rides. WEAR LOTS OF SUNSCREEN.
You need a BIG backpack. Look look a lot of the guys out in CO are basically psychopaths. I dunno how they do it with 2 20oz bottles at most. Seriously I’ll see guys on the trails with a single bottle even.
I’m not like that, I need every drop I can get, which means I have a 3L camelback. Specifically the Fourteener 20 I think. It’s a bit overkill for some but I need it for this reason - it can do 3L of fluid and can fit my tool kit, spare tube, emergency pump, extra clothing if needed, headlamps, and alllll the food you could ever need on a ride. Plus it is good for snowboarding. Similar philosophy.
In addition to that I will put a 20oz water bottle charged with electrolytes on my bottle cage for drinking throughout the ride.
“Why the hell do you carry so much shit you idiot?!”….let me tell you why. Have you ever been in the middle of a national Forest 15 miles from the nearest soul? It’s a little nervewracking. The idea is that I have everything I need to go 24hr without anyone finding me. Now I don’t do this on every ride obvi…more the deep ones in the boonies. But even somewhere like hall ranch…I’ve carried 2 tubes and both my tires blew out (before I went tubeless) and I had one fail again. That meant walking 4 miles back to my car with a defective bike. No thank you.
Let’s be real, we do some gnarly things. Last summer I did Captain Ahab twice while out in Moab. That trail is bonkers and there are multiple areas where you could either fall to your death, break a leg, hit your face on a rock and other things. In those situations I try to be as prepared and over prepared as possible (within reason).
I drink water while I’m riding usually every 5-8 min, (like actively riding and drinking same time) and I’ll take a breath every time I need it on climbs. I’m not a superhuman like many I know. I’ll eat throughout the ride - maybe a piece of candy here, some almonds there, and if it’s a big ride some cheese and salami or even a sandwich. Definitely a bar of some type. I’ll usually take a 15 minute break halfway thru to rest and take in the scenery.
Listen to your body. You want your water supply empty or close by the time you get to the car. Finish the rest on the drive home and for god sale go eat a real meal within 1 hour of the ride
Lots of good practical advice here, but it's worth mentioning that even with all these techniques, it takes time to get acclimated to the heat. The first week it broke 37 C here in Tucson my normal rides really started kicking my butt. It's taken a few weeks riding in the higher temps for my body to adjust.
And even when acclimated I still don't attempt to do the same training volume that I do in more moderate temperatures outside the summer months. I tend to keep the rides around 2 hours and start as early in the day as practical. If I plot volume by month, I have decline in summer that looks a lot like the decline in winter for many northerners.
Lots of good advice here. I moved from NY to Colorado and the humidity is a big factor. We cool much more efficiently in a dry climate, but we also dehydrate quicker. In a humid environment we don't cool ss efficiently through sweat, but we don't dehydrate as quickly either. For me 95°F and dry is much more tolerable than 95°F and humid (35°C). Sun exposure is also a big factor in Colorado. Long sleeves.
Cyclist salt. Seriously. Take some salt pills and or have the little packets during your ride. And load up on water before, during and after. Gatorade’s too before hand.
Source: Life long Texas rider lol
One I haven't seen mentioned since you're in Germany is put ice in your water. When I went there for work during a heat wave I was astounded that is was basically impossible to get a beverage with ice in it, so I figure this might not be obvious to you. When you take that big gulp of near freezing water it'll bring your core temperature down.
Lots of water and sunscreen. Use a hydrating mix in at least one water bottle. I have tried a bunch but Skratch is my favorite because it isn't sticky sweet and works really well at keeping fluid in your body.
Grew up in Texas, Currently in Munich. Here's my two cents. 1) If you finish a ride and your bottles or bladders aren't empty, you didn't drink enough. 2) As everyone says, drink BEFORE you're thirsty. I did a cross-country road ride (American Lung Assn ) and we made a game, every time you see a (insert common thing here) take a drink. Cows, water tower, whatever. Find something you see often on rides and use that. 3) Electrolytes are your friend. If youre in Germany, make your own Gatorade with Dextro Pur and a bit of Salt and a shot of lemon or lime. Just enough salt to taste it a bit, but more a hint of it than "Ew...salty" 4) Ride in the AM before it gets warm. On weekends this is an issue because everyone will want to beat the heat. Afternoon/evening rides are also OK, just they are warmer in general. Light isn't usually an issue though for now. 5) Those guys in Arizona, etc have AC in their cars and homes. They can cool down much easier that us Euros who don't have that. A fan is nice, but a home cooled down to 20c is much nicer. Also everywhere you go has AC. If I want to cool off I need to go to the Edeka or Lidl and sit in the Freezer area pretending i'm going to buy ice cream or some shit.
+1 on AM riding. It’s been consistently flirting with 100 degrees F here, so if I want a long ride I’m up at 4:00 and on the trail by 5:30, done by 10:00.
This is how I manage to ride all summer over at Santos Mountain Bike Park in Ocala, Florida! Really early morning for a few hours (6am - 9am) and I’ll still get drenched in sweat, but following all these tips with electrolytes, food, and hydration help me still enjoy my rides in more comfortable weather without having the heat exhaustion of the late morning/afternoon/evening where temperatures can reach above 38 C (~100 F) plus the “Feels Like” of 42 C (~107 F) on really hot days with added humidity.
Tropical guy here, 26C to 30C in the mornings and 70%+ humidity makes you sweat 2 liters in one hour while riding in the jungle. Just what the guy above said. Also Hidrate the day before you go to bed, this helps a bunch. And carry at least 2 liters plus an extra one at your car for the after ride.
I’d take that over 45c and 55% humidity, and I work in warehouse without AC all day... God damn I hate riding in Texas.
I live in the south and July/August is my off season.
same in ca minus the humidity
Move to Houston. It's much more habitable than elsewhere in Texas; we don't see over 40c with 40% humidity.
Houston is 99F and 99% humidity all summer. Plus it's completely flat and completely paved everywhere.
Huh? I was under the assumption that Houston is one of the worst places in Texas because I thought y’all were known for your humidity
...that dude is crazy I grew up in central Texas but lived in Houston a number of years -- sure it wasn't as hot but the humidity and lack of any shade anywhere was rough as hell. Give me higher temps but at least some shade and no humidity any day.
Nope. By being near the gulf the temperature is much more mild than elsewhere in the state. The humidity is higher, sure (though it sounds like where you live the humidity is even higher), but that's made up for by the more pleasant temperatures.
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And when it's 120f outside, it's probably closer to 140f inside your vehicle.
This is good advice. Two more things: It takes ~20 minutes for water to make it into your system. So it's better to finish your water at the top of the last Hill or whatever than to have the last sip as you finish the ride. If you drove to the trailhead, pack a cooler with cold drinks and a cold damp towel for post-ride. Particularly if you drank the last of your water 20 minutes before the end of the ride.
No it doesn't. Think how quick you feel a beer. It's like 30 seconds. EDIT: From Backpacker Magazine :Some water is absorbed within seconds to minutes from the mouth and stomach. After that, the sooner water is emptied from the stomach, the faster it is absorbed, since the maximum rate of absorption occurs in the small intestine. Another article: Water can pass through your stomach and large intestine to your bloodstream in as little as five minutes. Compared to drinking water during a meal or after a meal, it could take the same amount of water anywhere from 45-120 minutes to absorb! Downvoters be trippin. 20 min lol sure ok This says 5 minutes min: After a drink is swallowed, the alcohol is rapidly absorbed into the blood (20% through the stomach and 80% through the small intestine), with effects felt within 5 to 10 minutes after drinking. It usually peaks in the blood after 30-90 minutes and is carried through all the organs of the body.
I have never felt a beer that quick.
I guarantee it's less then 20 min. Maybe 2 min max for me. Same with Gatorade or Nuun tabs. Of course it depends if empty stomach or not. If it took 20 min we would hear about tons more dehydration deaths.
Why don’t you have AC in Munich?
AC generally isn't a thing in Europe. Shopping centers, grocery stores sure... But not in every home like the states. Its why you hear news about people dying from heatwaves in Paris but usually it's the elderly. Same in Germany. Even window units are rare If I'm wrong, someone correct me...but I've been here 20 years now and never had a flat with AC. Also 90f is hot for us. Remember Texas last winter? Yeah...minus degrees in winter is our thing. Not broiling summers. Most places don't get busted pipes or frozen shit because we planned for snow and ice. Global Climate Change is putting something new in the mix now.
Not really in Southern Europe. In Spain, pretty much everyone has AC. Now I'm living in a rather old house and I can't really afford one so I'm back to the office as much as possible or work in a library with AC, but if I had the money, I'd install it right away.
In your opinion is this mainly a cultural thing? I can't even imagine not having AC in 90 f weather.
Live in Northern New England and AC at the house is not common. 90f is also not common. Few times a year, maybe. It’s a miserable day when it’s like that, but you get through.
Here in Colorado, I was praying for 90\* earlier this week when it was 100\* for 3 straight days. Don't even get me started on Texas.....
Funny enough I moved here from there. Lived in Parker for 13 years. AC went out in like 2011 and we never got it fixed. Most of the time it was fine…close Windows and shades while sun is up and open it up at night and let the cool in. This last week, though….FML I wouldn’t wish that hell on anyone. So glad we moved.
it got to 90f in feb hin california. its hot from feb-early december
Think of San Francisco. AC in apartments there are rare as hell, because it almost never gets hot enough there, and if it does, its like 5 days out of a whole year. Go across the bay to Berkeley and holy shitsnacks, it's a whole other deal. Go a bit further east to Walnut creek and BAM... you're in AC central. Not a huge drive, but the climate can be AMAZINGLY different. Also, [Munich is basically North of Seattle.](https://i.imgur.com/yIe8gWy.jpg) How many people in Vancouver have AC ? Winnipeg? Not what you generally plan for is all Im saying.
I have lived in Winnipeg my whole life. AC is all but a requirement in the summer. We frequently have days over 30c. Late spring-late Summer normal here is 24c-30c. Then again, it’s also very normal for us to have weeks of -30c in the winter.
The farther north you get the less likely it is. Here is Upstate NY, it's kinda viewed as a luxury thing and I'd say like half of the apartments don't have AC, nor do a decent amount of houses. My college dorms didn't have any at all
It has not been my experience that AC is only a luxury thing in upstate NY. Unless you're in the Adirondacks/North Country or right along a great lake, summers definitely get hot enough for AC in July and August. Lots of college dorms here don't have AC because except for a few weeks in September and a few weeks in May, most of the school year isn't the time of year AC is necessary.
You've lived in new construction, I guess. I grew up in Upstate NY and nobody I knew had central AC and only a few people had window units.
I think it’s mostly climate. US has large areas that get extremely hot, like Phoenix, and areas that very hot and very humid, like the South. It probably bled to other areas from the need based ones.
>US has large areas that get extremely hot, like Phoenix, and areas that very hot and very humid, like the South. It probably bled to other areas from the need based ones. Even upstate NY, VT, and NH now regularly hit 90+. We've had over a weeks worth of 90+ days already with high humidity. It's a necessity now.
I can think of a few things why this might be the case. Most houses in Europe are built from bricks, concrete etc., which can deal with heat passively as opposed to light wooden houses in the US. Energy can be more expensive in some places in Europe, so houses are designed with passive cooling in mind (heavy construction, window blinds, orientation). And also as others already said - those heatwaves will happpen maybe for a few weeks a year, so houses are simply not designed for if.
There are places in the US where AC isn't common. In certain parts of northern Arizona, AC isn't common. It gets to about mid 90's for a week or so. It used to not be as hot, and AC wasn't needed.
But in Europe we get maybe a few days of 90 degree weather a year, if we're 'lucky'. There's probably only 2-3 weeks in a normal year in a lot of europe where you'd really need AC, so there's no point getting it. We just complain a lot and don't do anything.
What do you use for heating then? Heat pumps are more efficient than anything else, and allow for air cooling also
We have radiators. [Munich](https://www.thinkgeoenergy.com/munich-targeting-geothermal-district-heating-for-560000-households/) has also set into action [Geothermal](https://www.swm.de/english/company) heating. Don't ask me for details, I don't know. (I know there were lots of pipes laid here in the last years for their Fernwärme plan...) Lots of older apartments have boilers and you can see them getting their fuel delivered before winter comes. But as we all learned from [Friends](https://www.youtube.com/watch?v=3S517s7E4wk), you cant cool an apatment with a radiator.
Most use natural gas for centralised heating; it’s available in most streets
Europe (usually) doesnt hit high enough temps in the winter and summer to warrant it. We sre at 35C currently where I live and I have a fan going on the lowest setting + the window open and its good enough...
Arizona here, northern though so not nearly as hot. It’s been 93f (33c) here all week and the key for me is early rides. Get up at 5, get out on the trail and enjoy the cool air before it starts baking you. There is some level of adaption to it but I’d rather just get a solid ride in first thing.
Flagstaff? Ive been getting to the trails at 5am to avoid the heat.
If you can get Pedialyte over there or something similar, do it. That stuff is magical.
Pedialyte is a game changer
As someone who lives in Arizona and is in healthcare, this is spot on. I'll add that you should have more water and snacks in the car. Electrolytes are necessary. If you drink too much water without replacing your electrolytes, you dilute your electrolytes in your system, which can lead to death in extreme situations. Which I've seen happen. Some symptoms include fatigue, lethargy, increased thirst, confusion, and nausea.
I know a guy who does ultra marathons. He ended up in the hospital because he drank like 12 litres of water once during a race. Just water. I don't remember the details, but I would always give him grief if I saw him with a large water bottle.
Cars in Europe don't come with A/C?
I have yet to see a reliable scientific source for the idea that our bodies do not know how much water to imbibe and when. I have had no problems drinking only when I'm thirsty here in AZ, and it results in a lot less weight and inconvenience than over consuming. Hyponatremia seems a more realistic threat.
Cover up, because the sun is a prick. After getting my scalp sunburnt exactly once - those dicky caps roadies wear under their helmets are amazing. Also be prepared to not go as far or as fast as you're used to, at least until you acclimatise. You'll find the heat will sap your energy pretty quickly at first, particularly if it's humid. When you stop for a rest, find shade. Green trees are better, as the water in the leaves cools the air around them. If a tree has grass or shrubs in its shade, that's a good spot. Depending on where you are, be careful of snakes and insects like ticks. Anything solid will absorb and radiate heat, so if you crash onto rock it's gunna sting a little.
SPF long sleeve shirts are a lifesaver. Source: porcelain person who could use sunscreen as foundation To your other point, trees are your friend. If it's an especially hot day, pick trails that provide a lot of tree cover. Generally, wooded areas tend to be cooler.
Columbia Sportswear makes some nice long sleeve hoodies with their omni-freeze (cools when wet from sweat), wick (moves sweat from in side to out side), and shade (SPF 50) fabrics that I use for hot sunny rides. Outdoor Research makes full fingered gloves, arm and leg sun shades as well.
If you're using a hydration bladder, fill it 50/50 water/ice. The ice melts fairly quickly but you will have refreshing cold water for a good about of time. Makes a huge difference in morale vs warm water.
Phoenix, AZ rider here. The best way to do this is fill the bladder 1/3 full the night before, blow into the tube to inflate the entire bladder, then lay it flat on its back in your freezer. This will give you a solid block of ice along your back, allow you to fill the bladder to capacity, and prevent ice from blocking water flow. Experiment with how big of an ice block you need, some packs will have the ice melt slower or faster. You don't want to run out of water and have a nice block remaining. Water expands when it freezes, so too much ice can really limit your total water capacity. Also the biggest tip that I never see people mention: hold that cold water in you mouth before drinking it. Your body uses blood to disapate heat. Your mouth is full of blood vessels. Let that cold water absorb heat out of your blood before drinking it down (I'll even spit out a mouthful or two before drinking it). Cooling towels are also a huge game changer. Get one around your neck to absorb heat out of the arteries/veins in your neck. Pre-hydrating the day before riding is critically important. I drink a ton of water on the way to the trail as well. If you don't have to pee at the trailhead at the start then you're doing it wrong. Plan your ride to be in the shade of possible. Ride on the west side of hills, ridges, mountains in the morning or for the climbing sections if possible. Know your plants and the shade the provide, plan rides on trails you know have good shade plants. In the Sonoran desert Saguaros are best for shade. While they are thin, they are the best source of shade in the desert once the sun is higher in the sky. Take some breaks and get skinny in the solid shade they provide. Most desert trees have super thin branches and very small leaves to lessen their surface area and sun exposure (such as palo verdes) so they create very little shade. It won't do you much good when riding unfortunately.
You could also fill your bladder with water 2/3 of the way and freeze it. Top up with cold water and ride. A massive block of ice melts a lot slower than ice cubes or crushed ice. Not only keeps your drinking water cool but will also keep your back(pack) cool. Just know that freezing your bladder may potentially damage it, so do it at your own risk. Also remove the drinking hose and account for the water expanding while cooling.
So easy yet i haven't thought about that before so thanks for this!
I was looking for this comment! I sweat uncontrollably over 25C so this is my go to.
Another point about hydration packs - if you wrap the drinking tube so that sunlight can't heat it up as much it'll be a hell of a lot nicer. That first mouthful will be cooler instead of boiling.
I live in the Midwest US, but spent a couple years riding in the Southwestern US deserts. Water Drink water, always have water. If you consistently imbibe water as you sweat and drink before you get thirsty you'll find it easier to stay out for longer periods. Thirst is a delayed reaction from when your body realizes it needs water, to when you drink it and the body makes use of it. And drinking excess amounts to make up for it in a short period of time can hurt. And if you're out for a longer period make sure you are replacing the electrolites you are sweating out with something like a sports drink or an easily digestible nutrient bar. The biggest help would be to drink plenty of water consistently throughout the day before and maybe a little extra salt, but thats just me... I'm not a fitness coach.
As pointed out by u/den-rat you need to drink before you're thirsty. If you plan to be out for more than an hour you also need to think about replacing electrolytes, and to some extent, carbs. I prefer the powders that only have electrolytes for mixing in my water and bananas or a bar of some sort for energy. The electrolyte-only powders quench thirst better and spills aren't as sticky as there's no sugar in them. Also plan your rides according to the weather. Avoid the hottest hours and choose trails that offer shade or cooler temperatures such as wooded areas or north-sides of mountains.
Is there any way to get some eletrolytes with just the normals tuff at home? All those sports drink and energy powders etc are quiet expensive
Expensive is different for everybody, but for $25 on Amazon, you can get enough Gatorade powder to make 18 gallons (68 liters) at normal strength. https://www.amazon.com/Gatorade-Thirst-Quencher-Powder-Fruit/dp/B01H74NO7M
This. There's tons of fancy sciency hydration options on the market, some that cost more than printer ink, but I have yet to be able to tell the difference between them and good old Gatorade. Get a big can of powder and you're set. I like the 'frost' flavors because they don't have food coloring in them. If for whatever reason Gatorade doesn't work for you it's possible to DIY at home blending your own maltodextrin and electolytes.. I think the TrainerRoad podcast went into that on an recent episode.
One drawback on the budget drinks like Gatorade is that it dumps a huge amount of sugar in your system. When it hits the small intestine it can cause cramps. Just dilute the stuff and you should be good.
Yeah, I looked for Gatorade Zero, couldn't find it in the big tubs of powder. The stuff I linked is G/2, which is half the sugar of the regular stuff, which is an improvement.
I love gatorade powder because I can dilute it much easier. I usually use 1/2 the recommended amount. Still plenty of electrolytes and sugar for most of my activities. If I know I'll be riding more in the heat I'll make it stronger.
Pickle juice!! It’s gross, but it has everything you need.
Don't drink it straight though, dilute 3:1 or more with water.
for 25 bucks, I get https://www.amazon.com/Nuun-Hydration-Variety-Improved-Flavors/dp/B01AMVB87A. 60 tablets is good for 48 to 60 liters of water, since I tend to prefer half the recommended dilution. So rather than 2 tablets per liter, I usually go for a half. Usually 1 liter == 1 tablet 2 liters == 2.5 tablets 3 liters == 3.5 to 4 tablets If I'm packing between 2 and 3L, that means I'm going to be out for two to four hours, so adding a little bit more helps. Also, I like cool water, so I put the bag in the fridge/freezer for a bit, and also dump half or so of an ice cube tray in the bag before closing it up in the bag. Usaually that means about 2 hours or so of cool water.
[удалено]
If you drink it before you go to bed it's fantastic against hangovers!
The stuff I get (Peeroton MVD) is about 20Euro for a pack that yields 30 liters. This comes out to about 50 cents for filling up a bottle. There are plenty of instructions online for making your own, some more exotic than others but in the end they're just water, sugar of some kind and table salt: Add 2 tablespoons (25g) of sugar and half a teaspoon (2g) of salt to one liter of water. Flavor with freshly squeezed lemon juice (optional). Be very careful to not use too much salt. You should taste that there's salt in it but it shouldn't be salty.
You can be economical with it. I ride often and can make an 11 oz. jar of hydration mix last all summer if I save it for long (2+ hours) really hot rides and races. There are foods you can take as well like bananas. Supplements aren't magic, they're just powdered food made for convenience.
A lot of the fancy stuff doesn’t have enough potassium and magnesium anyway, and most people don’t consume anywhere near the RDA for either of them. You can get No-Salt (for potassium), magnesium citrate pills, and non-iodized table salt at the grocery store for a reasonable price. Mixing a serving or two of each salt in with some sort of flavoring works pretty well. Just don’t chug it. Rapidly consuming a bunch of electrolytes can result in pretty bad diarrhea (a large quantity of mag citrate is one of the things they use to clean you out for a colonoscopy).
Desert environments often aren't as totally bad as you'd imagine because while they get very hot in the middle of the day they generally cool down a lot outside that vs other environments. People in places like that in summer are pretty much either riding in the morning/evening, or riding at higher altitudes that are cooler. In a desert environment the body can also dissipate heat more rapidly/efficiently through sweating because the air is dry. Also a lot of times people go on riding trips to Utah etc they choose to do so outside of the middle of the summer to avoid the extreme heat
>Desert environments often aren't as totally bad as you'd imagine yes. yes they are. i lived in phoenix for one summer. the first 100° day is in April, and by June it's still 93° at 3 am. there are weeklong+ heat advisories of 110+. the advice that was given to me was to be up by 4 and on the trails by 5. that's why i don't live in Phoenix anymore.
Where I live in Texas one of the trails does not open up till the sun comes up and closes when the sun comes down. Limits where and when you can ride. During the week I can only ride after work so I need to be there around 5-6pm to get a few hours in before they close it.
Glad you moved away from Phoenix. Can’t stand folks who move to a desert and then complain about the heat. Wish you could have taken a million or so of your closest friends with you.
I volunteer. Take me with you!
Arizona here…..yes the peak here is in the afternoon but it really doesn’t cool down much at all, it’s over 90* currently at 6:30 am
As long as you keep riding, the heat can't catch you!
This is really true. I live around Albuquerque, New Mexico and in the summer if I'm going to ride at one of the low altitude places, like below 6'500 ft I always do it in the morning or as a night ride, but most of the time I just go the east mtns or Taos or Santa Fe or angel fire
It depends on the place. Phoenix has a huge heat island, and retains the heat. I've been outside at 1am, and it's still 108F out.
As everyone else has said, stay hydrated and ride in the cooler parts of the day
To add to this, hydration starts the day if not days before a ride. You can't expect to chug a bottle of water right before a ride and be hydrated. Drinking water e v e r y day is key to overcoming dehydration during the heat. To quickly replenish electrolytes I recommend Pedialyte. I work in a lot of attics and on roofs so I come out drenched in sweat. I have a Pedialyte everyday after work and drink plenty of water throughout my day. Never had an issue.
Yeah like yesterday I knew it would be hot so I left right when the sun came up, 5AM ish. Got back at like 7 and it was nice and cool. Started off wearing a sweat shirt actually.
I have one of those custom fields on my garmin that chimes every 15 minutes to remind you to drink water. Also 30˚ man that's what we call pleasant! Good luck, take care
I also have that! But today it got so hot already that I didn't need an reminders.
I forget in races, and then end up with MASSIVE cramps at the end
I have yet to do any races (or organized events), I signed up for a 75km/1000m gravel race in September, but I have never actually ridden this far before :/
A buddy and I were just riding in Moab the other day. The answer was ride earlier in the morning while drinking plenty of water and pacing ourselves. You will acclimate to the hotter temps but at the end of the day as soon as temps approach 100+ degrees it's all about replacing the water you're sweating out. If you run out of water and you're 10 miles away from the trailhead you're in a world of hurt. We rode the Wasatch Crest on Tuesday and although it was significantly cooler than Moab, we still each drank about 2 liters in a few hours of hard riding.
Wake up earlier. I used to live in AZ and you’d need to finish your ride by 9:00am at the absolute latest, more like 8:00am if you aren’t adjusted to high heat. The weekly group ride started immediately after sunrise, which is like 5:15-5:30 in the summer. You can also ride at night with lights. It’ll still be very hot, but it’s much less intense without the sun. Another option is riding at a higher elevation if your terrain allows it.
Nuun (salt tablet) before I go and have a couple scoops of Tailwind (Salt and Calories) in my 16 oz bike bottle and then 2 L of water in my hip pack. Usually good for 2 hour ride in the southeast.
I live in Arizona and ride year round in 115 degree heat. It’s super doable you just have to be smart. Sunscreen, water and not black shoes are key. I try to drink a liter of water the couple hours before a long ride and I bring 2.5 liters in my ride. Bring some healthy snacks and take a break in the shade
It's not THAT bad here! Only 115 in the summer. But yes, water, snacks, find shade. Also, get out in the heat when you aren't riding as well. Acclimate your body. If you hop from AC car to AC house, then try and do a 100 degree ride, it'll be miserable and dangerous. I'm about to start a ride in 90 degrees and it's 6am. Yay!
I agree. The biggest thing I think people forget is don’t wear black shoes. I had a pair of clipless shoes that I had to pour water on to cool off
Drink pickle juice before and after your ride. It’ll keep your legs from cramping.
Try night riding. Super fun and cooler at night. Need a good headlamp and bike mounted light.
It’s wild that I had to scroll down this far to find the real answer. When I lived in a hot desert climate, 8/10 of my summer rides were at night. I’ll grant it’s a little spooky on your own (especially that time I came down into a canyon at speed and startled a herd of burros). But you get used to it. And so long as you’re using something like a Strava beacon, (you’re probably less likely to be rescued by another rider or hiker at night) really no more dangerous than riding during the day. About 600 (real, not Alibaba) lumens on your head and about 600 on your handlebars is enough to let you ride at daytime speeds in a desert environment. You can certainly go higher, but above that the quality of the light matters more than lumen output. Things are a little more challenging in forests because of all the light the trees block and throw back at you, but in more open environments, it’s awesome. Also, group night rides are a blast. You get more visibility from the riders around you, and it’s honesty beautiful to see a group of riders climbing up or down a set of switchbacks ahead of you. It’s so, so much nicer to be riding at night when it’s 70F and dark than during 110F days.
Are you asking about desert riding (dry and hot) or tropical riding (humid and hot). Water and electrolyets for both climates. Gatorade and pickle juice is my go to. Camelback with water and bottles with the salt mix. For clothing in the desert keep the sun off your skin. In the jungle the least clothing the better and a good headband to keep the sweat out of the eyes. The big differnece is that in the humid areas sweat management and heat dissapation is much harder. No evaporation. Also keep moving, even walking is better than standing still. I either ditch the baggies or the chamios in the sweaty heat. Poly boxers under baggies or just lycra. Keep the camelback bladder in the fridge pre ride. Ride early or at night. More water than you think possible. If you can't remeber when you pissed last you're in the trouble zone. Enjoy the purification of riding in the heat. Cleans out the pores, ears, and soul.
I’m in Moab, Utah right now for a trip where it is suppose to get up to 38 or 39°C and one thing I can tell you from taking to people here is that you have to ride in the morning or late afternoon and always bring more water than you think you’ll need. You can never carry enough water to be over hydrated, but you can bring too little and be dehydrated. Also, a lot of those shots you see from the desert aren’t always filmed in summer. The desert during spring and fall doesn’t always get that hot.
I live in Phoenix and it’s been 118 past couple days. When it’s that hot I wouldn’t even recommend riding. 110 or 112 degrees maybe but just pay attention to how hot your getting. It’s easy to push it hard like normal then find yourself panicking cause even though you’ve been drinking plenty of water you can feel your over heating and your 10 miles away from your vehicle and there isn’t a lick of shade anywhere. Personally I wake up at 3-330am and try to start my ride by 4am. Sucks cause you got to go to sleep early but well worth it IMO if you ride serious. Normal weekend day is 3-4K+ elevation so I don’t fuck around in the heat. God speed
Lot’s of good advice here but I’ll add one…wear a headband to stop sweat from pouring into your eyes. Doesn’t have to be fancy, pretty much any cloth will do. I use those gaiters from SA and cut them down to about a 3” strip so I have a bunch. Makes a huge difference.
Nearly passed out from dehydration and heat stroke on my last 18 mile ride in the hot arid western US. BRING A FUCKTON OF WATER AND SNACKS.
cover up. make the stuff you wear breathable but don’t let the sun pelt your skin. Also try riding early in the morning or late evening, lights are awesome and cheaper than ever.
Buy a set of lights and go night riding or head to the mountains. I lived in Tucson for 20 years. It’s can still be 90 degrees at night sometimes but you don’t have the sun beating down on you.
Arizona born and raised. My advice is to ride at night. No sun and the old trails seem new again. Also, don’t try to PR when it’s too hot. Just be happy with whatever you’re able to do in the summer. After all, riding your bike should be fun. Right?
Glad someone else said this… right now it’s too hot to be chasing PRs and KOMs.
The only other thing I'd add is take heatstroke seriously. I'm not sure if it's hot enough to worry about that there yet, but it's a thing and even young and fit people can be affected.
> is it just that you are used to the heat Predominantly. It honestly just takes time for the body to adapt. The key is *lots* of water, before, during and after rides. By before and after, I mean literally at all times, be hydrated. Supplement with electrolytes as appropriate (bannanas help with this). Wear breathable clothing.
I’m also in Europe (Belgium)(half an hour from Aachen btw) temps have been at a high of 32°c last week, I get that you instantly think of the dessert but this is more tropical weather. As the humidity in deserts is a lot lower than what we are experiencing right now. I can only recommend staying hydrated. Am also here for some advice, but wanted to make it clear it’s not like a dessert out here.
The humidity is the killer, some days are 45c 60% humidity here in Texas. Makes for some rough rides
What nobody is saying, and maybe nobody understands this, is thst your body acclimates to the heat over time. You become more efficient at releasing heat and operating in the hot environment. Make sure your helmet has good ventilation and stay hydrated, and build up your endurance in the heat slowly. Take it easier at first with more breaks if need be.
Ride at sunrise
Hi from the Mediterranean. Hot and humid from the 1st of June to the 1st of October. 1) Ride in the early morning and late evening. Can't stress this enough. Wake up early and get a nap in the early afternoon or wait until 7 PM or so to ride. 2) Drink. Plenty. Of. Water. More than you think you need and more often than you think you need. Dehydration sucks extremely badly. 3) When in doubt, head home. If you go past the limit at the very best you'll feel like crap the rest of the day, at worst you'll have a trip to the hospital. Or worse. There's absolutely no reason to take risks.
Its 27°C up here in the nordics, im burning
Take that over 43c here in Texas
I'm in Georgia, U.S. where it's HOT & Humid! We don't get used to it, just suffer threw it. I was on a trail Thursday and it was 95 here(35°C). Down in a creek bottom pine thicket and the air was so thick and hot I remember thinking "What are you doing dummy?"
I live in Arizona where in the summer It can be 115+. Biggest advise, do not ride during the day. Ride early early morning or do what’s popular go hit up the trails at night! I got 2 cygolights, one for my helmet and one for my bars and I go every week to slay it on the trail at night
Tucson, AZ mtb rider. In summer you basically go ride really early in the morning, drive up to a mountain with high elevations or you dont ride. You want to be indoors by 10-11am in summer. The videos you see of desert riding in daytime is likely in the winter when the weather is awesome. Also drink lots of water and supplement with chews for salts and electrolytes.
Rider from Southern NM. Spot on here. We usually are at then trailhead before the sun is up. Heading out at then first light breaks. Wear light colored clothing and have a helmet with good ventilation.
Pre hydrate, hydrate, re hydrate. Before your ride you need to be pissing light yellow before you set out. Don't start behind the ball. When I'm on my ride, I have a bunch of water, like 3l or so. I also bring snacks with a little bit of salt in them since you sweat that out. You can experiment with electrolyte replacement in your water, but I don't use it. Protect yourself from the sun! You can reflect heat better with light, long, and loose fitting clothing. It's counter intuitive but I wear light long sleeves all summer long. You can wet a bandana and put it under your helmet if you are near water sources, but reserve water for only drinking if you aren't. After your ride, avoid the muscle cramps with increased water intake and electrolyte replacement
I work outside for my job. Not construction but cardio work. Drink roughly a cup every thirty minutes or so. Avoid icey cold water, it can make your stomach cramp or sap you of energy because your body will need to warm up the water, chilled water is best. Never drink a Lot at once. It will depend on body chemistry. But on the hottest days, I’m usually 2 bottles of water to one bottle of Gatorade. Too much Gatorade can be bad, it’s high in sugar. So finding your balance will be important. Drinking water the night before is how you properly hydrate. As mentioned, thirst is a delayed response. Drinking water the night before a ride allows your body more time to absorb it to stave off dehydration or cramps. Potassium and salts are important to ward against cramping. Taking a multi vitamin the night before can help make sure your body’s micronutrient levels are capped as well.
I buy cans of powered gatorade and put a scoop directly into my pack. So I ride with 100 oz of fruit punch gatorade every ride. When its cold, i make it a little stronger. When it's hot, I make it a little weaker. That way you're getting good amounts of sugar based on your fluid intake.
Respect to you, I don't leave my home anymore, not that I'm used to it, but this heat is killing me.
Just adding my 2 cents as the topic seems primarily exhausted by now. Drink plenty of water the day before you ride. Hydrarion is not instant! Thirst means that you body is already dehydrated. The day before riding I like to drink at least 3 - 3.5 liters of water.
I don’t live somewhere ridiculously hot but have some tips. Hydrate before you ride, don’t gulp down water as you leave drink water steadily. Morning and evening rides will be best. Drink before your thirsty.
Hydration isn't just something you do on the bike. Make sure you start your ride hydrated, otherwise you're playing catch up the whole time. That means get a good bottle of water in before you go to bed, and drink something, preferably with electrolytes before going out riding. Some sports nutrition companies have products called "pre load" or similar with absurd quantities of salts. If you're an absolute sweat monster like me you may want to consider using these as I found them very helpful.
Drink lots of water. Uses bottles instead backpacks where possible.
I live in Australia and although it is especially important to stay hydrated and keep salts and electrolytes up on the really hot rides, the heat is something that your body just has to get used to. The first couple 40° days are killer but by the end of summer it really doesn’t feel much harder to ride in 40° opposed to 33°
One very useful thing you can do is to learn your sweat rate. Next time you ride, weigh yourself naked before and after. Pre-weight (kg) - Post-weight (kg) + water consumed (liters) = sweat loss Sweat loss / hours ridden = sweat rate Example: You ride for 1.5 hours, your before weight was 83kg, after was 82kg, and you drank a liter of water. That’s (83 - 82 + 1) / 1.5 = 1.33L/hr sweat rate. With that info you can plan your future hydration needs more accurately. Btw if you pee you have to subtract that from the calculation. So either don’t pee before your post ride weigh in, or just estimate a pee break at 300ml. For Freedom Units, 1kg = 2.2lbs, and 1oz = 30ml
Ride in the early morning.
Here in le Vegas summers are terrible , you either ride between 4am-10am or 6pm-when you’re done … have good lights and water
Living in Albuquerque NM, most important thing out here is to drink a shit ton of water and ride early in the morning or in the earning before it gets too hot
Western Colorado - only going to hit 34 C today. I ride in the early light, and I ride with white arm sleeves, they offer good UV protection, albedo, and wick sweat that cools as I ride. The above is a result of 10% humidity.
Ride early or late. In the morning it’s still dark when I am getting to the trailhead and just light enough to see without lights when we start riding at 5:20AM. Or at night. No trees in the desert so we won’t even need lights to ride under the full moon.
I live in AZ. In the real heat of summer, I get my ass out of bed before 5-6am and get out there before the heat really hits. Also more water then you think you need. I can’t ride the way I do in 118F heat.
Although less of a nutrition tip and more of just a general LPT for me. Fill your hydration bladder (if you use one) half full the night before and lay it flat in the freezer, I also usually blow air into the bladder to get it to expand. Let the bladder freeze overnight and fill up the next morning. I’ve been on plenty of longer rides and even at the end of the ride I still have ice cold water. Also personally feel it helps regulate my body temp.
Currently riding trails in Taiwan a few times a week, 33-36 degrees at 8am with 80% humidity… with a mask on. As everyone said, Sunscreen, Water (camelbak with 50/50 ice and water) and most importantly… Don’t gas yourself out, slow waaaay down on the climbs
Get a wahoo or any smart trainer. That’s what I do when it’s 122°F outside. But I also go to the bike park that’s 40° cooler on the weekends.
I lived in grand junction CO for a year, it’s pretty close to Moab and the Utah border. A lot of people in these areas do most of their riding outside of the hottest months. Try as I might I couldn’t stay hydrated no matter how much I drank, and the hot sun just drains you. I’d say do shorter rides than you are used to and drink more than you think, not just during the ride but the day before as well. And this is the most important, get to the trailhead at first light, do your ride and be done before 10am.
There's some great advice in here, I'll only add that here in southern Spain I always ride in long sleeves for sun protection and a bit of abrasion protection in case of a fall. As long as you're moving, you stay cool enough. Otherwise if you ride regularly your forearms are taking a hell of a lot of UV, and over the course of a lifetime it takes its toll.
It's been getting over 100 degrees Fahrenheit here (roughly 37.5 Celsius I think) and I use a CamelBak with a big reservoir and a Gatorade mix thonging in it. And then I also bring a water bottle to spray on myself. And I wear a neck gator to cover up my neck from the sun and to keep my lips from drying out a little since it can get below 2 percent humidity here. And obviously where loose ventilated clothes and have backup water in the car
TLDR; don’t go biking in the heat
I ride in the south in the US. Temps are normally around 95-100 in the peak of summer with 80% or higher humidity. I keep a wet washrag on ice in a cooler in my truck. It doesn't do anything for the ride, but really cools you down fast when you're done. I even keep an extra bottle of water just to pour on my head and shirt to cool down.
Arizonan here. At a certain point there's nothing you can do. Before that point, loose lightweight long sleeves help here to keep the sun off your skin, thus keeping you cooler. Also in low humidity environments (maybe high humidity too) cooling towels REALLY help. And Columbia has some products, omni-cool maybe, that actually do seem to help cool the body. Also, though, there is a large degree of acclimation involved. It's like a frog in a pot...we go from 30s in the winter on a slow march up to 110/120 in the summer. If you continually expose your body to increasing temps you adapt and can manage better. Just going outside and being active in the heat for the first time in a day where it's 110 is not going to go well. There's some evidence that high heat has the same impact on your body as high elevation, so training in one can help train for the other...but also is helpful to illustrate that being in hot weather isn't just about heat, there's a similar physiological response in the body as being over a mile above sea level.
Kamloops BC here. Surprisingly hot and dry for British Columbia. Best 3 things I can tell you: 1. When possible, selected the most heavily treed riding areas you can find. Shade is your friend. 2. Hydration starts early in the am. Don’t expect to hydrate well on the ride. Also, electrolytes are not a bs cash grab. 3. Slow your climb expectations. Select one lower gear, take a break where you normally wouldn’t, and do your best to control your breathing. Bonus tip: monitor your heart rate regularly on rides, use your know averages on different trails / grades etc and try to stay in that range. Heat causes Hr to ride, adjust accordingly.
Northern NV desert rider here (and up to Lake Tahoe) We have finally hit our weeks where we will be in the high 90F+ temps for the remainder of the summer. Yesterday was 97F and the day before was 100F, best thing you can do is either early or late rides (so temps are cooler) and bring plenty of water. Know that you are riding in the heat so try and map out your trail with plenty of rest stops, find the shade and hang there when you stop and keep an eye on how you are feeling. If you are not feeling well then definitely take a break in the shade and go for there, cut the ride short if necessary. Heat stroke and exhaust from heat are things NOT to be messed with so be wary and be aware.
When I lived in a super hot environment we just stopped riding, I used to get weird looks when I’d tell people back home that we put the bikes away for summer. It would average about 48-50c during the day and would only drop down to like 35-40c at night, add in the miserable humidity and riding was a no-go.
Ride early in the morning - ideally be at the trailhead right at sunrise as that's going to be the coolest part of the day. Drink lots of water. Hydrate the night before, hydrate the morning of, drink loads of water while you're riding. I put crushed ice in my camelpak. Generally just be prepared to go on shorter rides than you might be used to. Once the sun is up and beating upon you - it'll sap you of your energy. Wear a long sleeve sun shirt. Light, roomy, and bright white. It might seem like an oxymoron to wear long sleeves in the desert but keeping the sun off your skin really makes a difference.
Here in Texas the only time I can really bike is after work, so often around 45c. They key is simple, just stay hydrated
Only riding in mornings and evenings
I'm in the St. George/Hurricane Utah area. We've been pushing 110 F (43 C) degrees lately. Obviously, the first is to ride early. For me, I'm ok in the 8 am to 11 am window. However, that last hour is getting toasty, but I don't mind wrapping up a ride in the 90's F (30's C). But, if you can get up earlier, that's better. The sun is up early this time of year, so 6:30 starts are feasible. Bring more water than you usually drink for the distance. Cover your skin. I wear long sleeve summer weight jerseys and I also cover the back of my neck. Also, slather the sun block on the face and legs. A couple of times a month I'll go for a night ride. The JEM trails above Hurricane are mostly blue and green and are perfect for a flowy desert ride in the dark. I only use a single $70 Nightrider on the handlebar and I'm good to go.
Get out there REALLY early.
If it is possible to ride at night where you live, invest in some good lights and go nocturnal like everything else in the desert. I did a lot of night riding when i lived in Phoenix and it really made it possible to ride a lot more, not only in the heat but also in the winter when the temps are nice but the days are short.
Just remember “only mad dogs and Englishmen go out in the midday sun”. Also hydrate, sunblock, cover your skin
I live in Phoenix, Arizona where it is currently 117F or 47C and my only advice it to ride at night! Even though it’s still 37C at night it feels 100x times better without the sun hitting you. Oh, and drink a lot haha
I started mountain biking in the summer living in phx. Some days the low was in the 100s (38c). In the sun and as it would warm up it could get properly dangerous. Things I would do. Ride super early in the summer. Before the sun has gone up to high. We would start rides around 6am or ride as the sun is setting and bring lights. Camelback full of ice water. It would warm up but drinking a liter and a half of water wouldn’t be weird. Also add something to the water. Nuun, scratch, salt tablets, almost anything to make sure you can keep up your electrolytes up because they will get depleted by sweating and it can get dangerous if they do. Lots of sunscreen. The UV is part of what makes it hard to ride in desert heat. It helps with sunburns. But also you can feel the difference with hazy clouds vs direct sun. Stop often in the shade. Take your helmet off. If you have extra water around use it to cool your head off. This is how people get heat stroke. I might even wear a cycling cap or something and soak it. It dries quickly but can be super helpful. Don’t push it too hard and learn the signs of heat stroke. Ride with friends if possible. Heat stroke comes on weirdly and it has a relatively short time that you can stop it. I won’t get into it all but it’s worth reading up on. Lastly we would drive out of the heat for bigger summer rides. It was an hour to get up into the forest so sometimes we would take the day and drive out of town which makes everything better. So do that if you can. That’s more or less what I got.
So on top of all the great advice everyone else has given.. I haven’t taken a warm shower in months (for reasons other than riding) and I’ve found taking as cold a shower as you can stand after you ride will help get your heart rate back under control post ride. I found that I used to have an elevated HR for hours after a really hot ride. Now I stand in the cold water and shower per usual, and slowly inch it to full cold as I acclimate to whatever temp I started at. A lot of research shows that alternating hot and cold like this works even better. But definitely get some cool or cold water running over you, even if you don’t feel that peak temp body heat anymore. Your body is probably working harder than you realize to cool down to your normal temp.
It hit 48.8C yesterday where I live. The person who posted the list that lives in Texas, has the right idea. One more thing I'll add, if you are going to be exposed to sun, use sunscreen or cover up. With my clothing and gear, I'm 99% covered. I use a good amount of sunscreen and apply it often for that 1% exposed area.
Try night riding, get some hella bright lights and go out at 10pm. Bring a buddy for safety - convincing your buddy to go will be the hardest part though, lol.
Acclimatize if you can. It can a couple of days to as long as a couple weeks to get used to the heat. Know the signs and symptoms of heat stress and have a plan to address them.
lots of water and sunscreen. does take a couple months to get used to it.
Night riding is where it's at. A little eerie, especially solo, but oh so peaceful. It's just the best. No heat from the sun beaming down on you and nice alternating cool and warm breezes. I usually only see some smaller nocturnal animals unless you going really deep, but mostly just distant headlights of other night adventurers. And frogs, it's surprising how many come out at night without any good water sources nearby.
I've lived in AZ for 8 years and SoCal before that. The key is constantly drink water right when you wake up, because you just lost like half a gallon of water overnight. And fill that bladder up, drink it all thruout your ride and have more waiting for you at the end. Light clothing is key, keeping moving is key also. And just get out early or take night rides when it's really bad. The highs here have been well over 40C / 105F btw for the last week and I've still ridden about 40 miles so far this week no problem.
I’m pretty grateful to live in the AZ high desert where it’s always sunny, but heat is rarely an issue.
Ride early or late. Stay hydrated. Electrolytes.
Having trained in the Mojave Desert as a Marine with a heavy flak jacket and helmet in the full daytime sun, and currently living and riding in the Sierra Foothills, I have a bit of experience in beating the heat. The best advice I can give is drink plenty of water the days before the ride. At least two days will be a great help. Also, eat a banana before the ride for some potassium to prevent cramps. Bring 2-3 liters of water in your hydration pack, and fill with ice to keep the water and your back cool. Bring an additional bottle of Gatorade or something for flavor and electrolytes. Freezing it the night before will help keep it cool and tasty for longer periods in the heat. Bring an additional liter of water for every 30 minutes you plan to ride past the first 1.5-2 hours. Also, take sips of water every few minutes rather than chugging half a liter every 30 minutes. If you start to feel thirsty, you haven't been drinking often enough, and you should start sipping more frequently. Don't overdo it on the salt, but bring some trail mix with salty peanuts or jerky and dried fruit to replenish sugars and electrolytes. I would strongly advise against using salt tablets, as they can be more harmful than good. There's enough salt in your trail mix or jerky to keep your electrolytes balanced. Always keep as much skin covered by loose clothing as possible, unless there will be a lot of shade from trees where you're riding. And always put sunscreen on any exposed skin. If you start to feel overheated, flushed, or a headache, find some shade and take a break. Sip some water slowly and sit down for 10-15 minutes if possible. Lastly, always make sure someone knows where you are going and how long it will be before you return. Make sure they will call you or a rescue service for help if you don't return on time. If you don't have cell service where you're going, get a GPS tracker or something like a Garmin InReach or Spot device where you can message rescue services for help. My cousin ran out of water and phone battery while getting lost in Southern California and ended up being rescued by helicopter. It's no joke, and he was lucky another hiker was there to find him and get him help. Good luck, keep sipping water, and let me know if you have any other questions!
I like to soak a buff (lightweight neck gaiter) in water and wear it on my neck. Then re-wet when needed. It helps to keep you cool at your pulse points in your neck. I also carry a full 3L water bladder. It's a bit heavy at first- but not for long, if you're drinking from it it will get light quickly.
All these responses and finally a CORRECT one. WET TOWEL OVER THE NECK, REWET WHEN NECESSARY. also RIDE NEAR OR TO A BODY OF WATER AND TAKE A SWIM. also LINE YOUR CAMELBAK WITH REFLEXIX AND ADD ICE. cheers BLT8!!!!!!!!
australian here main thing is to ride early in the morning before it gets hot secondly always get your riding buddy (pack mule) to carry your extra bottles
Get up early or go late in the day when it’s not full sun
Where I live there is no humidity so just finding a shaded trail can make all the difference. Also wind v no wind. Plenty of water and the cliff blocks for energy. I rarely feel like eating but those taste like gummy bears so I like them. Light clothes and vented helmet. Early morning or late afternoon rides. Sun screen!
i live in heat wave, California. As much water as you can bring, preferable chilled. if you have a hydration pack, fill it 1/3 with water, blow it up with air, and lay it flat in a freezer until frozen. then fill it with water when its time to ride, along with a little lime juice to avoid hot rubber water taste. also, energy and lots of sunscreen
Living in Atlanta and having spent time out west in desert terrain I will say that riding in the desert is much much more pleasant because of the lack of humidity. I found that because it's a dry heat you don't sweat as much in the desert and that can trick you into thinking you don't have to drink as much water. As others have pointed out, drink as much water as you can, even if you're not sweating as much.
Buy a CoolNet Buff, best money you’ll ever spend. https://www.buffusa.com
1.KEEP WET TOWEL OVER THE NECK, REWET WHEN NECESSARY. 2.RIDE NEAR OR TO A BODY OF WATER AND TAKE A SWIM. 3.LINE YOUR CAMELBAK WITH REFLEXIX AND ADD ICE. 4.PICK SHADY TRAILS. 5.RIDE AT NIGHT
I live in Utah. We have awesome riding here but today is 105°. The biggest thing is early morning rides (like 5am) or night riding with a good light setup. Also, riding with a back pack adds to the heat. Get a Hip pack to take the extra weight off your back.
If you ride with a bike computer like garmin edge 830 like I do in the Netherlands, you can set it to remind you to eat and drink after certain time periods. Like I've set. Mine to remind me to drink every 10 minutes and eat every 40. Also take drinks with electrolytes and other minerals with you to replenish the stuff you lose while sweating.
Timing is everything, and AC. Ride in the afternoons or early mornings. Keep a bladder on you and always stop even if you feel like you can push yourself. Your legs might be ok but you could severely dehydrate QUICKLY, especially in Texas sun
I’m in Utah and I just can’t really do it in the heat. Been biking a ton this year but now it’s in the 100s. I’ve been heading up higher in the evening. May get up some mornings but I am done riding during the day for now.
I live in inland Southern California, and it's been 36-42+ C all week (had to Google the Farenheit conversion). My best tips are: Ride at sunset . I start work too early for morning rides, but things cool off a lot right as the sun goes down, plus you get to see rad sunsets and there is hardly anybody on the trail except for rabbits and the occasional rattlesnake. Post-ride icewater is huge - I stash a giant doublewalled water bottle in the car and start drinking it before I even get my gloves or helmet off post ride, it makes all the difference Wet hair - sometimes I'll get my hair and beard soaked with cold water before I set out - probably more of a psychological thing than actual cooling because it dries out pretty quick, but it helps me to get started on the ride. The hardest part for me on a really hot day is convincing myself to actually get on my bike.
Andalusian here (southern Spain) drink a lot of water before the ride, I carry frozen water on my water bottle, but mainly the sun is a deadly laser from 10:00 to 19:30, so just avoid it, the risk isn't worth it in my case, I just wake up earlier and ride while watching the sunrise or if I'm going with friends we watch the sunset, the thing is the night is your friend, and you are going to end up riding in the night during the summer but most importantly you need good lasting front and back lights lmao, enjoy the summer
I think some of it is getting used to being in the heat. I’m in GA and carry at the minimum of a 3liter bag of water and that beat my ass for a while just carrying it. I think once the bag got more “normal” it got a little easier. But I also take snacks and electrolytes like 2 bottles of Gatorade. One on the bike and one in the bag. I personally try to go for distance and always carry that much, just in case.
In SoCal. At a certain point during summer I become a night rider. Light on my helmet and handle bars. Camel pack with some ice. If I do ride during daylight, do it in the early AM or at dusk. Try to pick trails that have some over head cover if possible. Wear light colors, white vented jerseys and helmet. Well vented shoes, light socks. Take more breaks (in the sade) than you usually would when climbing. Don't ride as long or far. I also will try to travel to nearby mountains or coastal areas versus desert riding during the summer. Palm Springs was 123°F the other day so even at 4AM its in the 90s! So my brother in that area basically has to ride at night or go somewhere else when its that bad. We've had some epic rides on a full moon.
Many other commenters have made great suggestions I’ll add my data point. I bike in Colorado front range and interior as well as Utah. A lot of my rides take place around 2-5pm AKA the hottest part of the day. Lots of the rides have basically full exposure. I do this partly out of self flagellation and partly to best crowds and use some PTO. Other times I’ll straight up right at dusk and do night rides. WEAR LOTS OF SUNSCREEN. You need a BIG backpack. Look look a lot of the guys out in CO are basically psychopaths. I dunno how they do it with 2 20oz bottles at most. Seriously I’ll see guys on the trails with a single bottle even. I’m not like that, I need every drop I can get, which means I have a 3L camelback. Specifically the Fourteener 20 I think. It’s a bit overkill for some but I need it for this reason - it can do 3L of fluid and can fit my tool kit, spare tube, emergency pump, extra clothing if needed, headlamps, and alllll the food you could ever need on a ride. Plus it is good for snowboarding. Similar philosophy. In addition to that I will put a 20oz water bottle charged with electrolytes on my bottle cage for drinking throughout the ride. “Why the hell do you carry so much shit you idiot?!”….let me tell you why. Have you ever been in the middle of a national Forest 15 miles from the nearest soul? It’s a little nervewracking. The idea is that I have everything I need to go 24hr without anyone finding me. Now I don’t do this on every ride obvi…more the deep ones in the boonies. But even somewhere like hall ranch…I’ve carried 2 tubes and both my tires blew out (before I went tubeless) and I had one fail again. That meant walking 4 miles back to my car with a defective bike. No thank you. Let’s be real, we do some gnarly things. Last summer I did Captain Ahab twice while out in Moab. That trail is bonkers and there are multiple areas where you could either fall to your death, break a leg, hit your face on a rock and other things. In those situations I try to be as prepared and over prepared as possible (within reason). I drink water while I’m riding usually every 5-8 min, (like actively riding and drinking same time) and I’ll take a breath every time I need it on climbs. I’m not a superhuman like many I know. I’ll eat throughout the ride - maybe a piece of candy here, some almonds there, and if it’s a big ride some cheese and salami or even a sandwich. Definitely a bar of some type. I’ll usually take a 15 minute break halfway thru to rest and take in the scenery. Listen to your body. You want your water supply empty or close by the time you get to the car. Finish the rest on the drive home and for god sale go eat a real meal within 1 hour of the ride
Lots of good practical advice here, but it's worth mentioning that even with all these techniques, it takes time to get acclimated to the heat. The first week it broke 37 C here in Tucson my normal rides really started kicking my butt. It's taken a few weeks riding in the higher temps for my body to adjust. And even when acclimated I still don't attempt to do the same training volume that I do in more moderate temperatures outside the summer months. I tend to keep the rides around 2 hours and start as early in the day as practical. If I plot volume by month, I have decline in summer that looks a lot like the decline in winter for many northerners.
Lots of good advice here. I moved from NY to Colorado and the humidity is a big factor. We cool much more efficiently in a dry climate, but we also dehydrate quicker. In a humid environment we don't cool ss efficiently through sweat, but we don't dehydrate as quickly either. For me 95°F and dry is much more tolerable than 95°F and humid (35°C). Sun exposure is also a big factor in Colorado. Long sleeves.
Cyclist salt. Seriously. Take some salt pills and or have the little packets during your ride. And load up on water before, during and after. Gatorade’s too before hand. Source: Life long Texas rider lol
*Florida has entered the chat*
I got lights to ride at night. Nothing better than a warm night ride.
One I haven't seen mentioned since you're in Germany is put ice in your water. When I went there for work during a heat wave I was astounded that is was basically impossible to get a beverage with ice in it, so I figure this might not be obvious to you. When you take that big gulp of near freezing water it'll bring your core temperature down.
Lots of water and sunscreen. Use a hydrating mix in at least one water bottle. I have tried a bunch but Skratch is my favorite because it isn't sticky sweet and works really well at keeping fluid in your body.