Ten Tips for Cycling in the Heat

Summer is a fantastic time to get on your bike, spend time outdoors and make the most of good weather and long daylight hours. However, cycling in the heat requires extra precautions. At Eversure, we are passionate about keeping cyclists safe, including advice for safe cycling when temperatures rise as well as bicycle insurance. Here are ten essential tips for cycling in hot weather that will allow you to stay safe, cool and comfortable.

1. Eat Before

Cycling on an empty stomach is never a good idea, particularly in the heat. This is because when it’s hot outside, your body uses more energy than normal to regulate its temperature. As a result, without adequate fuel, you are likely to experience fatigue, dizziness and poorer performance.

To avoid this, eat a meal one or two hours before you are heading out. If possible, choose something that is easy to digest and is a balance of carbohydrates and protein. This will mean your body can maintain consistent energy throughout your bike ride.

It’s also a good idea to take snacks out with you to help keep your energy levels topped up. Good snack ideas include protein bars, dried fruit and nuts.

2. Dress for the Heat

To stay cool and dry, you should choose cycling gear that is breathable, lightweight and moisture-wicking. Opt for lighter colours as this will reflect the sun's rays keeping you cooler compared to darker colours that absorb them.

Also consider a ventilated helmet to allow airflow and prevent you from overheating.

3. Wear Sunglasses

Sunglasses are essential for protecting your eyes from harmful UV rays. Good quality cycling sunglasses can also help to reduce eye strain, shield your eyes from the sun's glare and improve your visibility on bright rides. Not only that, they also act as a barrier between things like insects, the wind and debris from the road or trail.

For the best fit and performance, you should choose cycling-specific sunglasses. They should stay in place even if you are sweaty.

4. Stay Hydrated

When we sweat, our bodies lose water and essential minerals that are crucial for a well-regulated body temperature and preventing overheating. It's important to maintain good levels of hydration as a result, and should be considered before, during and after your ride.

Before your bike ride, you should be drinking plenty of fluids so you can start cycling in the heat well-hydrated.

During your bike ride, you should be sipping fluids regularly to replace what you have lost through sweat. Don't wait until you're thirsty to drink. If you are expected to be cycling for over an hour, it's recommended that you bring an electrolyte drink as well as your water in order to help you replenish lost salts and minerals too.

After your bike ride, you should be taking on fluids to rehydrate and aid your recovery.

Top tips:

• Freeze a water bottle that is 75% full (as ice expands) to enjoy cold, refreshing water the next day as it melts.
• Take an insulated water bottle to keep your drinks cooler for longer on hot days.

5. Use Suncream

Apply a sweat-proof suncream with an SPF of 30 or higher before you get in the saddle. Don't forget to reapply frequently, not forgetting areas like your ears, neck and hands. Even on cloudy days the UV rays can be strong so make sure you apply your sun protection liberally.

Being sunburnt is not only painful and uncomfortable, it also increases your risk of dehydration, makes you feel fatigued and contributes to long-term health risks like skin cancer.

6. Apply Insect Repellent

With hot weather comes more insects, especially near water, wooded trails and at dusk. Apply a reliable insect repellent before heading off to avoid the discomfort a bug bite causes.

Some suncreams may include insect repellent but check they're suitable for sweaty skin.

7. Cycle Early or Late

Avoid riding during the peak heat of the day, which is typically between 11 am and 3 pm. Aim for early morning or evening rides instead when the temperature is lower and the conditions are more comfortable.

8. Stick to the Shade

Regardless of what time you do you head out, it’s wise to always be seeking out and cycling in the shade. Parks with lots of trees or trails in wooded areas are a good idea – just don’t forget your insect repellent!

9. Cycle to Effort, Not Pace

Cycling in the heat is not the time to chase personal bests. The hot weather naturally elevates your heart rate so attempting to maintain your normal pace could lead to burnout. Listen to your body and work to your rate of perceived exhaustion (RPE). Reduce the intensity of your rides and shorten them if necessary.

10. Know When to Stop

Heat exhaustion is serious. Dizziness, nausea and fatigue are common symptoms of too much heat exposure and are signs you need to stop cycling immediately. If you start feeling this way, come off your bike, find some shade, take a break and rehydrate. Always prioritise your health and safety.

Final Thoughts

By staying hydrated, dressing appropriately, protecting your skin and knowing your limits, you can enjoy safe summer rides.

You protect yourself from the weather; you should protect your bicycle too. Cycle insurance offers you peace of mind so you can focus on your ride rather than potential risks. Wherever your summer rides take you, you and your bikes are covered so get a quote now!