There isn’t a more welcome sight than budding trees and flowers pushing up through the soil after a long winter. It won’t be long before the heat and humidity take off and leave you in a puddle of sweat.

There are very real risks involved with riding in warmer weather that you need to be aware of and learn how to prevent. Knowing what to do and what to watch out for when riding in the hotter weather will help you enjoy some fantastic summer rides and stay safe.

We have gathered tips to help you with your summer mountain biking treks and ensure you get the best ride possible.

Can it get too hot to ride?

Yes, it can be too hot to ride for some people. This is a subjective question. Everyone is different, but generally speaking, if the temperature is over 100 degrees, it is best to skip your ride that day or plan it in the early morning or evening when the sun isn’t at its hottest.

advertisement

Tips for riding in the summer heat

Hydrate before you hit the trails

Drinking lots of water before you go for a ride is a great way to maintain hydration during a ride, especially if it is hot.

If you enjoy going for a ride first thing in the morning, drink lots of water the day before and have a big glass of water when you first wake up. If you are riding in the evening, drink plenty of water throughout the day. You can add a little salt to your water to help boost your electrolytes or even add high-quality electrolyte powder to your water to help your body stay hydrated.

Another bonus of hydrating before you go for a ride is that you won’t need to drink as much water while riding. That doesn’t mean leaving your water bottle at home. You won’t need to have as many water breaks.

Slather on some sunscreen

This tip may have you rolling your eyes, but it’s good. You don’t want to end up with a terrible sunburn or skin damage. Putting sunscreen on before you go for a ride and taking a small bottle to reapply if you are out for longer than 2 hours will suffice.

Wear the appropriate clothing

Investing in some lightweight clothes that will wick away moisture is a good idea for your summer rides. If you are prone to sunburn, there are clothes with built-in SPF protection.

Another investment that is worth making is high-quality sunglasses. You will want to protect your eyes from UV damage and keep your line of vision clear, so it is not impeded at all when you are facing the sun during your ride. If you have light-colored eyes, a good pair of sunglasses is a must.

Take ice water with you

Taking water with you is a given but consider throwing in some ice cubes or freezing your bottle half full the night before. Having a nice cold drink during your water breaks will help your body cool off faster and help to enhance your riding performance.

Plan your route before going

Planning in pit stops at an air-conditioned spot to eat and cool down or even to take your water breaks in a shady area is essential. It’s crucial that you take breaks and plan them ahead of time. Knowing what’s available to you while riding will make it easier to take regular breaks than just winging it or hoping you find somewhere to stop at some point. Even if you don’t feel like you need a break, it’s important that you take them in the heat of the summer.

Ride during cooler times of the day

If you can go for a ride in the cooler morning hours or the evening hours would be a good option. Avoiding the harsh afternoon sun can make for a much more enjoyable ride.

If you live in the mountains or near forested areas, try going for your rides in those areas. They can be a little cooler thanks to all the shade from the trees.

Take it easy

Taking it easy while you acclimate to the heat is a smart move. You don’t want to end up with a heat-related illness or injure yourself from pushing it too hard.

If the temperature exceeds 100 degrees or the humidity is high that day, ride a little slower so your body can use that extra energy to deal with the heat.

advertisement

What to do after your ride

Continue hydrating. You can drink electrolyte drinks to help replenish your electrolyte store and munch on water-dense foods like melons to keep you hydrated.

It’s essential to give your body the fuel to recover, especially in the heat. Many whole food options give you carbohydrates and protein to help your body restore its glycogen stores and repair itself. It’s best to avoid sugary treats and drinks, as well as too much caffeine, as these can dehydrate and make your body work harder in the heat than it needs to.

Conclusion

Riding during the hot summer requires extra planning and precautions to keep yourself safe.

Knowing how to stay safe and support your body to deal with the hotter temperatures will help you enjoy your summer rides and enhance your performance.

advertisement