Hot weather cycling is fun but can be tough. Riding on sunny days is great, but the heat can affect your body, how well you ride, and how much you enjoy it. To stay safe and cool, plan ahead, use the right gear, and change your routine.

“Working out in hot weather can make you feel tired and could even cause sickness or injuries,” says Dr. Jeffrey Aldous, a Senior Lecturer in Exercise Physiology at the University of Bedfordshire, in an interview with Cycling Weekly. “Because of this, it can also impact how well you perform.”

Here are six evidence-backed tips to help you beat the heat and ride strong all summer long.

Keep hydrated

When it's hot, your body sweats to cool off, causing you to lose fluids and electrolytes quickly. Dehydration can hurt your performance and may even lead to heat exhaustion or heat stroke.

According to the American College of Sports Medicine, a fluid loss of just 2% of body weight can significantly impair athletic performance. For a 70 kg cyclist, that’s just 1.4 liters — which can happen easily on a long summer ride.

Hydration tips:

Drink before, during, and after rides. Don’t wait until you feel thirsty. Preload with 500–750 ml of water 2 hours before riding.

Aim to drink 500–1000 ml per hour during a ride, depending on heat and sweat rate.

Use electrolyte drinks to replace sodium, potassium, and magnesium, especially for rides over an hour. These help your body absorb water more efficiently.

Pro tip: Using drinks with electrolytes can be a good idea to replace those lost by sweating, which can cause cramping. Packing ice cubes into your bottle before you leave will help keep your drink cool, at least for the first half an hour, or put your bottles in the freezer before your ride - as long as you remember to take them out!freeze one bottle the night before and let it melt slowly during the ride.

Dress for the weather

Wearing the right clothing can make a huge difference in comfort and performance.

Go for lightweight, breathable fabrics — especially jerseys and shorts made with moisture-wicking materials. These help sweat evaporate quickly, enhancing your body’s natural cooling process.

Avoid cotton, which traps heat and moisture. Instead, opt for technical fabrics such as polyester blends or mesh panels.

Color matters too. Light-colored clothing reflects sunlight, while darker colors absorb more heat. White, light blue, or neon gear is often cooler and more visible on the road.

Additional gear suggestions: Ventilated helmet: Choose one with multiple large vents to allow airflow across your scalp.

Cycling cap or headband: Worn under your helmet, it absorbs sweat and protects your head from sunburn.

UV-protective sleeves or base layers: Surprisingly, long sleeves made of breathable, UV-blocking material can keep you cooler by shielding your skin from direct sun.

A 2022 study showed that athletes wearing special fabrics that breathe and wick away sweat stayed cooler and felt more comfortable than those wearing regular clothes.

Keep an eye on the road surface

After dealing with snow, ice, rain, and potholes during winter, summer brings different road conditions to consider. On very hot days, the heat can make the asphalt soft, leading to slippery or sticky patches as the road surface starts to lift. This can be risky since it creates an unstable driving surface, and the tar can stick to your tires, picking up dirt and making your ride more difficult.

Many British councils use the summer months to repair back roads by applying liquid bitumen to the surface and adding a layer of gravel. This can lead to loose gravel building up, especially at the edges of the road and at junctions, which can make it slippery for tyres. Be careful of wet roads after a summer storm, as they can be very slippery, especially under thick trees.

Wear sun cream

Some cyclists like their tan lines and see them as a sign of pride, while others feel embarrassed because it looks like they're wearing a white T-shirt when they take off their top. But funny tan lines aren’t the biggest worry. Sunburn and the risk of skin cancer from too much sun exposure are serious issues. Sunburn can be painful and also raises your chances of getting skin cancer and makes you dehydrated faster.

Cyclists are particularly vulnerable because of long hours under direct sun and reflective surfaces like roads and cars.

Use sunscreen properly: Choose broad-spectrum SPF 30+ or higher, water- and sweat-resistant.

Apply 30 minutes before your ride and reapply every 2 hours — or more often if sweating heavily.

Put sunscreen on the parts of your body that are exposed, like your arms, legs, face, and especially the back of your neck. When you ride your bike, the front of your legs above the knee and your calves will get more sun than other parts.

Use a zinc or titanium cream for longer-lasting protection on long rides.

Ride in the morning or evening

A simple way to stay safe from the sun’s strong rays is to avoid cycling during the hottest times of the day.

Sunlight is strongest in the afternoon, making exercise easier in the morning or evening because it's less intense then.

In the summer, there is a lot of daylight, so going for a ride early in the morning or later in the evening can be warm but safer, with fewer dangers.

Riding in the morning or evening can have its own benefits - quieter roads, and spotting wildlife that is usually hidden away as the sun fully rises in the sky.

Like evening bike rides? Use bike lights, especially if you're going far and might be riding after dark. Night riding can be fun and different, making familiar paths seem new.

It's a good idea to pack a lightweight windproof vest in your back pocket for evening rides, in case it gets cooler.

Adjust your targets

Hot weather demands respect. Your body works harder to cool itself, meaning you’ll likely ride slower, sweat more, and fatigue faster.

It’s important to adjust your expectations and training goals accordingly. That doesn’t mean skipping intensity altogether — just being smarter about it.

How to adjust:

Shorten your ride duration or distance during peak heat days.

Use Heart Rate Reserve (HRR) or Perceived Exertion rather than strict power targets, as heart rate can drift upward in the heat (a phenomenon known as cardiac drift). A reliable heart rate monitor like the Coospo helps you stay aware of these changes and train smarter in hot conditions.

Take longer rest breaks and seek shade when possible.

Use summer as a time to focus on technique, endurance, or zone 2 training rather than all-out efforts. The Coospo HR monitor is a great companion for tracking your Zone 2 sessions safely and effectively.

According to a 2021 study published in Frontiers in Physiology, heat can reduce VO2 max by up to 17%, highlighting the importance of adapting your workload to conditions.

And remember — recovery also takes longer in the heat. Fuel up, cool down, and prioritize hydration and rest post-ride.