The C2K top 10 tips on how to stay cool, safe and hydrated when the temperatures increase.
We wait all Winter for warmer dryer weather to really enjoy being out on the bike and then we get these short intense periods of very high temperatures. However we want to keep riding, right? So here are our 10 tips to staying safe, keeping as cool as possible and therefore continuing to enjoy your riding.
1. Pre-Hydrate Before You Even See the Bike
Hydration doesn’t start when you reach for your bottle on the road; it starts the night before and the hours leading up to your ride. If you start a hot ride even slightly dehydrated, your heart rate will be higher, your core temperature will rise faster, and you’ll struggle to catch up. Sip water consistently ahead of time so your body is fully saturated.
2. Master the “Little and Often” Rule
Don’t wait until you feel thirsty to drink—by then, you’re already experiencing mild dehydration. Aim to take two to three good sips every 10 to 15 minutes. Cultivating this habit ensures a steady stream of fluids into your system without overwhelming your stomach all at once.
3. Replace Sodium to Prevent Hyponatremia
Drinking pure water during a long, sweaty ride can actually dilute the sodium levels in your blood, leading to hyponatremia. This can cause dizziness, nausea, and severe cramping. Drop an electrolyte tablet or powder containing a high concentration of sodium, potassium, and magnesium into at least one of your bottles to maintain your body’s fluid balance.
4. Double Up on Bottles (The Two-Bottle Strategy)
On hot days, standard practice should be running two cages. Dedicate Bottle 1 strictly to a high-quality electrolyte or carbohydrate mix for fuel and mineral replacement. Dedicate Bottle 2 to plain, clean water. This gives you options: you can wash down the sweetness of your energy mix, or use the plain water to squirt over your neck and forearms for an instant cooling effect.
5. Switch to Liquid or Semi-Liquid Fuel
Digesting solid food requires your body to divert blood flow away from your working muscles and toward your stomach. In intense heat, your body is already redirecting massive amounts of blood to your skin to help you cool down. Chewable bars or flapjacks can quickly feel like sawdust and upset your stomach. Switch to energy gels, chews, or liquid carbohydrate mixes that absorb quickly with minimal digestive effort.
6. Freeze Your Bottles Overnight
There is nothing less refreshing than drinking warm, plastic-tasting water an hour into a blistering ride. Fill your bottles halfway with water and freeze them overnight. In the morning, top them up with your drink mix and cold water. As you ride, the ice block will gradually melt, providing a steady supply of ice-cold fluid when you need it most.
7. Adjust Your Pacing and Power Expectations
Accept that your body cannot perform at its absolute peak in a heatwave. Since blood is diverted to the skin for cooling, less oxygen reaches your working muscles. Lower your target power outputs or pacing strategies by 5 to 10%. Dial back the intensity on the climbs, use your gears to keep a high, efficient cadence, and let the windchill work for you on the flats.
8. Map Out Strategic Water Refills
Do not rely solely on what you can carry. If you’re planning a ride longer than two hours, map your route around guaranteed water stops. Know exactly where you can stop—whether it’s a village shop, a trusted café, a public park fountain, or a friendly petrol station—to completely dump, rinse, and refill your bottles with fresh, cold water.
9. Protect Your Skin to Keep Your Cool
A severe sunburn destroys your body’s ability to regulate its own temperature and actually increases your resting metabolic rate, making you feel even hotter. Apply a high-SPF, sweat-resistant sunscreen to your arms, legs, back of the neck, and the bald spots or thin patches under your helmet vents. Wearing a lightweight, UV-blocking summer jersey will also protect your core without trapping heat.
10. When To Ride
It may be an obvious one but think about the time of day you go for your ride. The early mornings and late evenings are the coolest times of the day. On the hottest days you should try and avoid riding between 12-4pm if you can when the sun is at it’s strongest.
Bonus Tip – What To Wear
Dressing for a heatwave is just as critical as layering for the winter chill. Here is how to optimize your summer kit:
- Headwear: Choose a helmet with maximum ventilation paired with high-quality UV-blocking sunglasses.
- Jerseys: Opt for breathable mesh panels to maximize airflow (just don’t forget the sunscreen underneath). Colour doesn’t make as much difference as you may think however lighter colors naturally reflect heat.
- The Secret Layer: Don’t skip the base layer, A summer baselayer will help wick sweat away and circulate airflow more evenly to avoid sweat pooling.
