Riding While Sweltering

Admittedly, the Bay Area is not known for its summers. Anywhere near the water can be cloudy and downright COLD during the summer months. However, lots of us are participating in the Marin Century event next weekend, and it can get HOT once you're just a bit inland. Following are some tips for riding in the heat.

Don't wait until you're thirsty to hydrate

Drink something every 15-20 minutes. While we were doing the AIDS Lifecycle ride, one suggestion was drink every time you came to a stop. This is a good idea but if you're somewhere without a lot of stops, you need to either get good at drinking on your bicycle (I'm not great at it either!) or stopping to take a drink. Even if it feels like a hassle, your body will ride better if it's hydrated!

Add electrolytes if you're riding longer than 60 minutes

You don't always need electrolytes but if you're doing something more than 60 minutes

in the heat, they're an important addition. Over-drinking water can cause an imbalance of sodium in your body (not enough) and you can get hyponatremia. Like everything in life, moderation is important here-- add some electrolytes, but more electrolytes are not always better. If you want to get really precise about it, you can do an at-home sweat test (and read a lot more about hydration). 

Keep to your fueling plan

You're still going to need to eat in the heat. Sometimes heat can make you feel less like eating but your body is still burning fuel as you ride, and having no energy in the heat feels even worse than having no energy on a cool day. If it feels really hard to eat, you can consider using a mix that has both carbs & electrolytes-- Hummingbird Fuels is a good local option. 

Adjust your expectations

Your body is working even harder in the heat, so you might be riding slower. Take a breath and be patient with yourself-- you'll get there if you support your body's needs!