It’s getting hot out there! As temperatures soar in summer, we have some top tips for staying cool while out on a short or longer cycle ride
A cycle ride in the summer is something we all look forward to, but the combination of heat and strong sun can make any ride less pleasurable. If you’re doing a longer or more demanding ride – in hills, for instance – it could result in a number of health conditions; for example, you could be affected by heat exhaustion, heatstroke, sunburn and dehydration.
The following advice will help ensure you stay healthy and enjoy your ride in the sun.
Stay hydrated
Cycling in the heat will mean you sweat more, so you will need to drink more than normal. Don’t wait to feel thirsty to have a drink: drink water little and often throughout your ride. You can also aid your hydration before you even start cycling by ensuring you drink sufficient water throughout the morning and even the day before. Eating a good breakfast pre-ride will also help.
If you’re feeling dehydrated, drink plenty of fluids such as water, diluted squash or fruit juice. These are much more effective than large amounts of tea or coffee. Fizzy drinks may contain more sugar than you need, and may be harder to take in large amounts, with the carbonation making you feel bloated.
Important Note: – As you lose electrolytes alongside water general advice is to add electrolytes to your water, on hot days helps combat cramp and other issues.
You can actually get quite unwell if you drink shed loads of water but don’t replace electrolytes
Use sunscreen
Use a sweat- and water-resistant sunblock with a high SPF factor – it offers the best level of protection. Cyclists often forget to use sunblock on the back of their necks and ears – areas that are particularly exposed when on a bike. If you’re not wearing gloves, the back of your hands is another area that will get a lot of sun. Don’t forget to reapply your sunblock every few hours.
You can always cool down with a rest and an ice cream!
Dress for the weather
Wear lightweight clothes that will keep you cool and comfortable in the heat, wear a gilet in the cooler mornings, something easy to take off and store in your pockets. This could be loose-fitting clothing or more technical gear with sweat-wicking properties or UV protection. Fingerless cycling gloves can help prevent sweaty palms from slipping on the handlebars. Thin socks and vented shoes will help to keep your feet cool.
Layering is the way forward here as it allows you a certain amount of flexibility. If you’re going to be out for a long time, it’s a good idea to take a lightweight waterproof, just in case.
Protect your eyes
Sunglasses aren’t (just) about looking cool! Protect your eyes from the glare of the sun with a good-quality pair of sunglasses with 100% UV filtering lenses. This will also help prevent dust and insects from getting in your eyes and spoiling your ride. Avoid rubbing sunblock too close to your eyes as it can irritate them.
Check for ticks
If you’re riding off road, be aware of ticks which are active in warmer weather and prefer shady, damp conditions including woodlands and moors. After a ride, brush down your clothing to remove any unattached ticks.
When you change or shower, check your skin – paying particular attention to moist areas like behind the knee. If you find a tick, use a proper tick remover to take it off. Read our guide for everything you need to know about ticks and Lyme disease.
Drink little and often to avoid dehydration
7. Ride to the conditions
A baking hot day might not be the best time to take on your furthest or fastest ride. When planning your ride take into account the conditions, whether that means slowing the pace or limiting the distance.
Plan your ride earlier in the day if possible and look for routes with some shade, and when you stop look for a shaded area to stay cool.
You will need to take more breaks in warmer weather, particularly if riding with children, so make sure you factor in rest stops.
Fuel up
Taking snacks with you will help fuel your ride. But make sure they’re weather appropriate – for example chocolate will just melt in the heat.
Choose food that isn’t sticky or likely to disintegrate in your pocket, such as flapjacks, fruit like satsumas or apples or, as suggested below, frozen bananas. It’ll save you having to clean melted chocolate out of your kit too! We have more in-depth advice for what to eat on longer rides.
Cover your trips
If your summer cycling involves taking a trip overseas, make sure you’re covered with travel insurance. Be aware that some travel insurance policies do not specifically cover cycling, so make sure your policy includes medical care or repatriation following a cycling accident.
Freeze ahead
The night before, freeze one bottle of water (only fill it up 75% as ice expands). As you ride the ice will melt and you’ll have a refreshing cold drink. If you are feeling very warm you can also use your icy water bottle to squirt yourself to cool down, too.
You can also freeze bananas for a cold nutritious snack that won’t be mushy – although you will need to eat them before they defrost!
Recognize the Warning Signs
Learn to recognize the progression of heat-related illness. Heat cramps (painful muscle spasms, usually in the legs) are the mildest form and signal that you need to stop, cool down, and replenish electrolytes. Heat exhaustion brings heavy sweating, weakness, dizziness, nausea, headache, and a rapid pulse. If you experience these symptoms, stop riding immediately, get to shade, and cool your body with water. Heat stroke is a life-threatening emergency characterized by a core temperature above 104°F, confusion, loss of coordination, and sometimes cessation of sweating. Call emergency services immediately if you suspect heat stroke in yourself or another rider.
Bee Stings
This time of the year you are more likely to get stung, if you are allergic to stings please let your ride leader know and check if they know how to use and EpiPen if you have one.
How to remove a bee, wasp or hornet stinger
- Brush or scrape the stinger sideways with your fingernail or the edge of a bank card.
- Do not use tweezers to pull out a stinger as you could squeeze poison out of it.
- Wash the area with soap and water.
‘Water, water everywhere, nor any drop to drink’
Just because there are no cafes or shops around, don’t be afraid to stop and ask for water at any houses or farms etc, people are generally kind if you are in need.