How to handle a summer bicycle commute during a heat wave

A summer bicycle commute can be incredible basking in those precious rays, but it’s not without its challenges.

In Tucson, AZ, our worst summer commute days reach a scorching 110-degree heat (43 degrees Celsius) yet you will see daily riders braving the baking pavement on their way to work. If you want great tips for surviving the summer heat — and getting to the office looking fresh and professional — look to these desert pros for help.

Hydrate, hydrate, hydrate

You may already know the most important tip: stay hydrated. What you might not realize is that dehydration reduces your blood volume, making your heart work harder and making it more difficult for your body to regulate its temperature. Always drink water, even on short rides, and if you need a little boost, add some ice and electrolytes to the bottle to help you feel energized.

Plan Your Rides

Schedule your rides during the cooler parts of the day, such as early morning or late evening, to avoid the peak heat. Planning your rides during the cooler parts of the day is essential when cycling in a heat wave. The early morning or late evening hours tend to be cooler and more comfortable, allowing you to avoid the peak heat of the day. This can help prevent overheating and reduce the risk of heat-related illnesses. Additionally, riding during these times may also provide a more enjoyable experience, as you can avoid crowded roads and potentially have more peaceful rides. Be sure to check the weather forecast and plan your rides accordingly to ensure you have a safe and enjoyable cycling experience in hot weather.

Dress for success

Lightweight, synthetic clothing will work in hot, dry regions but if you are dealing with humidity as well stretchy, clingy fabrics tend to get sticky, slimy, and hard to peel off after a ride. Wool is amazing in the heat — even though it’s thought of as a winter fabric. Wool wicks sweat well and breathes like cotton, but dries much faster. For punishingly sunny places, try long sleeve tops — shading your skin will keep it from feeling so sapped. Choose loose-fitting clothing when possible to let your skin air out and reduce chafing on longer rides. Clothing with UV protection is standard now, and a must to protect yourself from sun-damaged skin.

Pack it at the rear

Get your pack off your back and use a rear rack and panniers instead while on that summer commute. A sweat-free back is worth the initial cost alone. If you have a shower at work, bring a quick-drying pack towel and a travel bottle of body wash. Most workplaces don’t have showers, so bring bath wipes, as they are a quick way to freshen up at the traditional office birdbath. To spruce up your coif, sprinkle a little dry shampoo or baking soda on your hair and bring a travel brush to brush it through.

High-altitude training

In sun-baked Tucson, the intense heat can make a ride feel sluggish. A recent study from the University of Oregoncompared the benefits of riding in hot weather to those of high-altitude training. After just 10 days of riding in the heat, cyclists in the study had better circulation of oxygen to their muscles and better regulation of their core temperatures, similar to improvements made in high altitudes. While the study focused on athletic training, even an everyday rider will gain health benefits while riding at low intensity in the heat. So saddle up, drink plenty of water, and ride easy all summer long.

Take breaks

It’s important to listen to your body and recognize the signs of overheating or fatigue while riding in a heat wave. If you start feeling excessively hot, dizzy, or fatigued, it’s crucial to find shade and take breaks to cool down and rest. Look for a shaded area, such as a park or a tree-lined path, where you can stop and relax for a few minutes. Take off your helmet and any extra layers of clothing to allow your body to cool down. Drink plenty of water or a sports drink to rehydrate and replenish electrolytes. Use this time to assess how you’re feeling and determine if you’re able to continue riding or if it’s best to call it a day. Remember, it’s better to prioritize your health and safety over pushing yourself too hard in extreme heat.

For more great bicycle commuting tips check out this article.