Having trouble with the heat....

[Aggie_Ama]

100 degree in Texas here. I didn't read all the posts so sorry for the repeats.

You have to acclimate, make sure you are drinking something other than water and I have to up my intake. Pour water on your head (you are going to look like crap when you take off the helmet anyway). A Buff (look at REI for them) is great as a skull cap with water on it. Put ice in your sports bra if you stop for a refill, it is magical. Also I have to have something with sugar when I am done like a coke. I really love my Camelbak bottles (non-insulated) so freezing them helps. I also slow down, the heat is brutal and you can ride all day in it if you are smart.

[ny biker]

The worst for me is when the sun is highest, between 12:30 and 3 pm, give or take. If I can't avoid riding during that time, I'll stop as often as necessary wherever I can find shade. Ideally I'll go into a convenience store or some other air conditioned place, because that's best for bringing your temperature down quickly. Also cold water on my lower back or a small bag of ice in my jersey pocket works wonders.

[surgtech1956]

I like to carry 2 bottles, one with just water and the other with 1/2 water and 1/2 gatorade and freeze them. I drink the water first, then the gatorade. Last Friday it was suppose to be quite hot, so I got up before work and rode at 4:30am - I leave for work at 5:50am and home at 5:30p.

[crazycanuck]

Our summers can be very humid n scorchy or just plain scorchy so hydration is the key on n off the bike.
Ensure you're well hydrated all day & not just before you ride or during etc. In the summer i drink at least 2l of water/day.

My dear & I have a weather cut off..if it's over 36C we'll reconsider... Either bike at 5am til sunrise or at night. Night riding is fun

[polly4711]

With living in Texas for the past 5 years and Eastern Tennesee for the previous part of my life for that, I've learned a few tips...

Obviously, it's important to drink LOTS of water. I've learned that if I have a straw out of a waterbottle (just open the lid) I'll drink more during the day than having to open the water bottle. Also, don't be afraid to have something sweet to replace that sugar that is so easily lost.

I've been doing rides/going on walks at a hotter part of the day (I'll walk durig the hotest) for a while, and it has made riding my bike soo much better! On the bike, I then enjoy the breeze, etc.

Good luck!

[Loraura]

I notice that as soon as the outside temperature goes above normal body temperature, I suffer with the heat. It's been 99-100 here in AUstin. Supposed to see 103 this week.

Here's how we deal with the heat:

1)Hydrate OFF the bike. I try to drink (3) 24 ounce bottles of water per day off the bike reardless of if I ride that day or not. On the bike water is in addition to this.

2)Have plenty of cool water ON the bike. This means 2 large insulated waterbottles that start out filled to the top with ice. I prefer the Camelback Podium Chilljacket bottles, but the Polar Insulated Bottles work well too. If I have the chance, I will freeze one water bottle solid. It always melts enough by the time the first bottle is empty. Sometimes I will add Cytomax or G2 to the frozen bottle (prior to freezing, of course).

3)If I'm stopping at a convienience store, I will buy a water, and fill up my bottles with ice from the soda fountain.

4)If I'm on a planned longer ride (40 plus miles) I will drag out the camelback backpack with bladder. Fill the bladder with ice, then add water.


Basically I'll be wringing with sweat, but I'll be cool, as long as I'm hydrated.

If I drink nothing but soda and coffee off the bike, I will be in some serious hurt on the bike in 100 degree heat.

[Cataboo]

I try to ride later in the day. I use a deuter hydration backpack, that basically keeps the bag away from my back - so I don't get a sweaty back wearing it. I fill my hydration bag with ice & water... keeps the water cool along my ride.

I do use cooldownz - which are basically these headband thingies that you soak in water (I use ice water) and they have some gel that swells up & retains the cold water. I just tie that around my neck.

If I do get too hot, I stop in the shade & remove my helmet and let my head cool down... if my head's too hot, I tend to bonk quickly & get miserable...

[alliecat]

I agree =those expensive insulated bottles do not work..glad someone mentioned it.

[kenyonchris]

With living in Texas for the past 5 years and Eastern Tennesee for the previous part of my life for that, I've learned a few tips..
Obviously, it's important to drink LOTS of water. I've learned that if I have a straw out of a waterbottle (just open the lid) I'll drink more during the day than having to open the water bottle. Also, don't be afraid to have something sweet to replace that sugar that is so easily lost.

Good luck!

If you are doing high exertion/prolonged activity in this heat (born and raised in Texas, I have learned the hard way) you MUST replace your electrolytes....you can get water poisoning if you consume plain water while sweating out all your electrolytes...hyponatremia (I am not sure I spelled that right), which I, coincidentally, have had. It was the most miserable, horrible, terrible condition I have had, and I have had some weird things and am generally pretty stoic.

Stay hydrated during the day with water, then consume liquid with an electrolyte supplement mixed in, or take an electrolyte supplement with your water.

[ny biker]

I did a metric a few weeks ago where I tried Gu Roctane for the first time. It has more than 2x the sodium of regular Gu plus added potassium (plus some other stuff - "Roctane Amino Blend.")

I'm planning to use it for rides on hot days this summer, as part of electrolyte replacement.

[OakLeaf]

Magnesium, too. "Designer" sports drinks usually include some magnesium, but maybe not enough; convenient-store and homemade sports drinks usually don't have magnesium at all.

I started getting night leg cramps when the weather turned warm (even though I was hydrating with Heed, which does contain some Mg). I added 500 mg magnesium daily to the 3:2 calcium/magnesium supp I was already taking, and the cramps went away.

But then, I sweat. As I said last year - after a hard ride I like to jump in the pool to dry off.

[kacie tri-ing]

I also feel your pain. We are having some very very hot/southern weather!

[Pedal Wench]

I agree =those expensive insulated bottles do not work..glad someone mentioned it.

That's funny. I can freeze a Polar bottle and have it remain cold, if not frozen, for significantly longer than a regular bottle. At least an hour longer.

[GLC1968]

That's funny. I can freeze a Polar bottle and have it remain cold, if not frozen, for significantly longer than a regular bottle. At least an hour longer.

Ditto.

Now it's rarely hot where I ride, so I don't need them but that was all we used when I lived in NC. A regular bottle would leave my frozen water HOT by the time I finished it - the polar bottle - still cool.

It would stay frozen way longer if you fill it half full and leave it on it's side in the freezer overnight. The solid ice mass melts much slower than cubes (less surface area).

I also agree about wearing a wet buff on your head under your helmet. It holds water better than hair, so it stays cool. Just squeeze some extra water into it when you stop to keep it wet.

[ZenSojourner]

Stop and take a break. Once you overheat you're going to stay that way for a long time. It just increases exponentially and wildly if you over do it. Better to stop BEFORE it hits the red zone and take the time too cool off.