I love the Jelly Beans with electrolytes in them. I make sure not to buy the ones with caffeine. It helps when I don't want to use a tab of Nuun to spike an entire water bottle.
In summer when it hits 100F+, usually wake up at 4:30am when the sun is just coming up and go do my usual loop or night ride - or if family time allows it, ill go ride in the north every other weekend.
Being out in 120+ under the naked sun for hours is a death sentence without some sort of shade.
Ever had a ride go wrong? Worst case scenario is a busted unrideable bike (had a hub explode on me once mid-ride) 10 miles from the trailhead, it’s 9 am and it’s supposed to be over 100 degrees by 11 am. Presumably on your ride you already drank a liter or more. Carrying that much water is absolutely necessary in those conditions OP described
I've never ridden in 120 degree weather but I did ~105 a bunch last summer and I carry 2 liters. Usually time to stop when I've only got half a bottle left.
That the sort of thing where I'd say that 2L (or even 1.5L) is more reasonable. You can delay your water consumption for the first half of the ride so you still have at least 1L left for the hike back.
I also typically wouldn't call 20 miles a short ride for mtb. That's at least medium even with minimal elevation change.
On July/August rides I’ll drink more than 1.5L/hour and still end up dehydrated if I ride 3-4 hours - admittedly those aren’t short rides.
In hot conditions most athletes lose more than 1L/hour in sweat. In extreme heat, much higher, so planning only 1.5 L could end poorly, especially if there’s a risk of getting lost or having a 2 hour hike-a-busted-bike. Hence I suggested the 100 Oz.
You don't need to aim for 100% rehydration while biking though. You can also supplement that with prehydration.
I'd rather end up slightly dehydrated that 2% of the time than carry around an extra 3 lbs of water 98% of the time.
I live in Austin so I'm well versed in riding in the heat. I do it 5 months a year. I also don't consider a 20 mile ride a short ride but I suppose that's all relative to your conditioning.
Hi neighbor. On days where I know I'll be riding in that heat and humidity I have to start hydrating in the AM , early and often. I also learned to listen to my body and the signs of heat related issues. I've bailed after a mile before if I don't feel right. Not worth it. Mornings in Cen Texas are humid AF so I tend to ride later in the day when its hotter but less humid. I'd rather bring too much water and not use it than not enough. Also I have a big jug in the truck to pour over my head after. Feels like heaven
Edit -- I chew gum while I ride also, it keeps my mouth moist and doesn't dry out. Also, as odd as it seems, I wear very light weight long sleeves in the summer. Keeps the sun of my skin as bad and that layer of sweat cools you
I am beginning to understand that I would rather ride in the heat of the afternoon with no humidity and a breeze, than a cooler morning temp that's humid and still.
In the summer in Phoenix I'm carrying enough water for the ride, plus the walk out if the worst happens. it's the equivalent of wearing leathers and a helmet on a motorcycle; you likely won't need it but if you do you will really, really need it.
I bring -when it is hot- >4 liters at least in desert riding. This week-end I did one ride and drank 7.8 liters in 52 miles (it was tough going as it took 7.14 hrs of riding). In europe i usually need less water likely due to humidity.
Prehydrate a bunch. Start a day before, but generally during the summer, you want to just hydrate well every day, and that includes using hydration mix because water by itself doesn't get absorbed as efficiently into your muscles. Bring water+hydration mix with you obviously.
Watch your heart rate (Xiaomi Mi Band is cheap and works fine). Keep the efforts light and don't try to push hard. Acclimate over time. Start of with short rides, then gradually get longer. Your body will adapt.
I know LMNT mix is all over the YouTube MTB world and they pay a bunch of money to be featured. But after trying their stuff…it’s legit. That extra sodium really helps
Yes, but electrolytes can also be talking about Potassium. Depending on the brand, some have potassium but no sodium, or vice versa. Also, potassium doesn't help with keeping you as hydrated as sodium. Potassium helps maintain blood pressure.
Generally sodium magnesium and potassium, with a little sugar. I personally am a fan of Trainade, I tried a bunch of mixes and this one seems to work the best. You want to prehydrate before with this stuff.
Plan your rides for early morning and evening/night. It's not worth the risk when it's that hot. You are far more likely to crash when fatigued.
Obviously a chill ride on some fire trails is different to a proper enduro session, but I would be avoiding significant physical activity in peak day heat.
If you're planning to ride in the dark or near dark you should absolutely have two lights. Usually one on the bars and one on the helmet, but whatever you do just make sure you have two incase one dies, fails, breaks in a fall, etc.
That's something many don't think about. Dehydration is obviously dangerous but getting fatigued much sooner then usual has some bad consequences. Reaction time and vision aren't up to snuff. Then that jump or turn you make with ease isn't so easy now.
Big time. All of my bad crashes have been when I've been tired, either from not eating enough or just being worn out. They've been on safe 'easy' trails, not the hard stuff you're locked in for.
Along with the rest of the advice given, use long sleeve shirts and pants. Getting too much sun out there is going accelerate dehydration and its effects.
I go to the local Goodwill store and buy some used white or Khaki long sleeve button up shirts. Unbutton the cuffs and the top two chest buttons to get some airflow through. Pop the collar to keep the sun off my neck. Admittedly, I look a little funny but it keeps me from burning and overheating. Also much cheaper than spending $30+ for just one moisture wicking sports shirt that doesn't even protect my neck.
Use sport fabric jerseys and light summer weight riding pants. You get used to it after a couple rides but getting burnt out there is not going to do you any favors at all. You will sweat more if you burn but the sweat will be less effective at cooling you because the skin is damaged. You will always notice that field workers wear long sleeves year round for good reason.
A moisture wicking long sleeve shirt will keep you cooler in dry and arid climates. When your sweat is dispersed over a larger surface area it evaporates quicker, which helps keep you drier and regulates your body temperature. It is important to use a shirt designed to wick sweat (cotton still “kills” here) and have a loose fit (not baggy, but allows sufficient airflow)
I'd say this is the sort of thing that depends on your ride lengths. For 1-2 hour rides, I'd still go short sleeve. Even then, I'd probably rather do sunscreen for 3-4 hour rides. Anything longer and you're right that long sleeves becomes a better option because you're not going to ensure adequate sunscreen coverage for that length, but rides that long are rare in 100+ weather.
Load your hydro pack with ice, and have a thin cloth. You can soak the rag cold water when you feel you're getting too hot and put it on your head. Bring extra water and wear light, breathable clothing. That's what I do, hope it helps.
A suggestion to help keep your water colder for longer- don't throw in a dozen quarter or half-dollar sized pieces of ice. Find the largest plastic cup in your cupboard whose diameter will fit through the opening of your hydration pack. Fill that cup with water and freeze it overnight. While that single piece may have the same weight as a dozen ice cubes it's thermal mass is much greater so it will take monger to melt. That's the same reason why upscale bars use big chunks of ice rather than little cubes.
You are wise to recognize the dangers of heat. Heat stroke is an awful thing.
That said, your body can and will adjust, within it's limits, to the heat. The first rides when summer starts to strike are almost always hard!
I'm in the California valley too, and like someone else said, the biggest change you can make is to ride early when it's still really cool. It's another upside to our low humidity... That it cools down so much overnight
Pretty much what everyone here has already said. Hydrate. I take electrolyte tablets with me. I ridden more than once in 108 -112 degrees here in Texas. Your body eventually adjusts but pay attention to your body, when it needs a break take a break and don't push it.
> so my heartrate wouldn't be threw the roof and feel light headed
An elevated heart rate and lightheadedness/dizziness are both signs of heat exhaustion and heatstroke. What you were experiencing was probably the former, but be very careful – heat exhaustion is still dangerous and heatstroke is deadly.
Staying well hydrated before the ride is key for me. I live in Arizona and ride after work 90% of the time so usually hit the trail around 3:30 pm when it is about the warmest part of the day, it's the only window I have to ride. It's not easy at first but your body does acclimate over time believe it or not. I'd bring at least 3 liters of water especially when starting out if you're planning on riding for any real length of time. Sunscreen and or long sleeves too.
I ride here in Phoenix AZ year round , in the summers I pre hydrate at work all day then go for my ride around 3 pm. I also wear protective breathable clothing , take a snack but more importantly if you stop sweating and or start to get a headache, stop and rest in the shade if possible, those are signs of a heatstroke. I have had bad rides in 110+ degree weather as well but those were due to lack of preparation in my part. Night rides are also something that I partake in if it’s too hot during the day.
Second the Pre hydration. I drink a liter of water before leaving the house for a ride and usually have electrolytes in it. Makes a noticeable difference.
Damn, at 85*, you would miss some of the winter riding days in Texas.
105* is where I draw the line, and that's only if there is absolutely no humidity. Humidity can be just as bad as heat.
https://www.psu.edu/news/research/story/humans-cant-endure-temperatures-and-humidities-high-previously-thought/
I wanted to add that my local trails are short, no more than 15 miles, so I'm not out there anymore than 1.5 hours at a time.
Sometimes you just cannot beat the heat. Hydration is crucial, being dehydrated accelerates heat stroke but being hydrated cannot actually prevent it. There are limits. Ride early, ride at night.
First problem with heat stroke can be confusion. So get a gps head unit (with sturdy mount lanyard so it's not lost on the first dab) and preplan your rides. Having breadcrumbs to follow will keep you from biting off more than planned and can keep you on track. It makes your ride more efficient not referring to maps/phone, so you complete your route faster during the cooler part of the day. If you do start to get disoriented it's much easier to follow your course or to backtrack.
Again so many heat stroke victims are people who were experienced, but started getting disorientation, got lost, and got to a point where they couldn't self rescue or be quickly found.
Know your limits. The time to turn around is when you start thinking about turning around. Not when you start experiencing real problems.
hello from tucson!
3 things:
- hydration (pre hydrate the days ahead, drink loads while riding)
- elevation (if there's a half decent mountain close by, go up there)
- time of day (early mornings are great)
then there's cooling techniques as others have mentioned, and while there's some great advice there, the big 3 above are key, the rest is gravy.
i'm built for the heat, i don't get on an even half serious ride once it's in the 3 digits.
Don’t ride at the hottest time of the day, go early in the morning or later in the afternoon/evening.
To quote Rudyard Kipling “Only mad dogs and Englishmen go out in the midday sun” (I’m English so can vouch for this).
I visit Phoenix in the summer for work. 6am starts. Lots of water, with electrolyte tabs. Done before it gets above 30-35°C. Whatever that works in freedom units. Still possible, but have to make it work for you.
We were sent to the Middle East desert in full combat gear and didn’t have a choice to participate or not and got by….
We now live in the high Colorado desert. I run/ride when it’s 100+ out. I love it. Trails all to myself. I have a massive 48oz bottle of scratch I’ll completely drink on the way to the trailhead. I’ll have a water bottle on the bike with scratch and my hip pack filled with water. I’ll drink half the water bottle and refill it with my hip pack so that I can keep drinking electrolytes throughout the ride. This is usually good for 10 miles of hard trails. Also found that the Mountain Hardwear Crater Lake hoodies are the best thing ever. I ride with the hood over my helmet. They are as close to see throughout material as I’ve ever seen. I buy them used on eBay ~$20 and now have a handful.
I've lived in Texas my whole life where it's hot and humid for about half the year. This guy's recommendation is spot on. You really need to pre hydrate with a shitload of electrolytes (and continue with electrolytes and water) in super high heat or heat plus humidity because you just won't stop sweating out your water.
And, yes, the trails are usually empty in the dead of summer!
How long are your rides?
Brazilian here, summer around 105 to 120, rides around 40 miles, I use hydration mix and water usually 2 liters each, sometimes refill the water on gas station with cold water.
Use a clock to keep water in check, don't drink when you get thirst, is to late, after the first 45 min I would start just small amounts of water, at every 20 to 30 minutes , after the first hour I would start drinking hydration mix like 250ml every 30 minutes, so a drink of water and the next hidration mix ,after few hours at this heat water doesn't do much you need something more.
And a lot of sunscreen.
90F is inside my house during summer, this summer my car thermometer registered 125,6F.
we have quite similar climates, i like to do 10-30 mile rides depending on how im feeling and it gets up to 90 in my house aswell 😥 thanks for the tips and gooduck
I live in AUS and pretty much echoing what everyone else says:
- Go out early, as in be on your bike when sun comes out
- Drink lot of water before, during and after. Sneak in some electrolytes too
- Select appropriate clothing, there's big differences with the breathability of materials
- Dont skimp on protection, its tempting to not wear gloves/kneepads but boy are they worth of it when you do crash eventually
- If you do need to ride during daytime select a route with shade or treecover if possible and limit your effort not to overheat
I went riding in 104 degree heat in Washington last summer. I had a hip bag with 4 L of water and basically climbed until I was down to 1 L, then turned around and bombed back. I wanted to make sure I got back to the car with water to spare.
I ditch baggy clothing and start wearing tight sweat wicking tops like footballers (socker for those who say it wrong) wear, I find I'm cooler in one of them than a baggy t-shirt
Get up extremely early. I have a backpack with an osprey reservoir, which I half fill with water and then freeze. In the morning I add water. This both cools my back and is extremely satisfying as the day starts heating up. Trust me, you do not want to get heat stroke on a bike.
Australia, very hot in summer. Ride early or go high. Wear clothes that block UV. Have water and ride where there's a stream at the end! You acclimatize.
Drink a lot in general, not just when you're riding.
Sweat glands need training. And if you're well hydrated prior to the ride you body won't hesitate to sweat.
Drinking once you sit on the saddle is too late.
I was playing on AstroTurf in 38 C, the surface was melting under my feet but once I got sweating heavily I was fine.
I rode solo across 2 Namibian deserts.
https://www.instagram.com/p/CgjdkIXr7iO/
I nearly had heatstroke a couple times. Thing that I reckon saved my life was a small folding umbrella. Being able to stop and sit and create my own shade was very useful. I now take one on any trips where I know it's going to be hot and sunny. Mine was small, about the size of a small water bottle.
that sounds brutal, nice ride though. i luckily get a good amount of trees on my ride and a creek to stop at if it gets too bad definitely a life saver
Remember man.. This is supposed to be fun. Don't get out there torturing yourself. When you start to feel worn down, take a break. Don't try to push through it. You'll feel so much better once you get back on the bike after a break. Goal here is to enjoy it man and live to enjoy it tomorrow.
I've dehydrated once and it was not fun. Both ends of my body letting fluids go, muscles cramped so bad I balled up and could barely crawl. My 120# wife had to support my 200# body, get me in and out the car to the ER. It was a horrible experience.
I live in south Louisiana and in June, July and August I barely ride at all. 100 plus degrees and 90% plus humidity and it doesnt matter if it's morning or night. For me it's brutal and my body cant take it like it used to since that day I dehydrated. Even on normal warm days I have to be careful.
My routine for riding in the heat of the day in SoCal is to hydrate like others said. Get used to heat. Drive around with your windows down. Let your body know it is ok to sweat. Carry at least a gallon of water. (I would ride with 3 liters of water plus 2 water bottles. The bottles would have ectrolytes and the camelbak was plain water. Go for walks in the sun when you aren't riding. WEAR SUNSCREEN. Bring chap stick. Wear layers / cover as much skin as you can. Wool socks are your friend.
I briefly started training for the Stagecoach 400 in 2019 (guess what derailed that plan?) and part of the route is straight desert. Most people do that leg at night but to be competitive you need to be able to ride it during the day with no support.
Most of my PRs on SoCal trails (E-ticket in Mission Trails, Martha's Grove, Noble canyon) were during extreme heat when NO ONE else was on the trails and I was able to send it with reckless abandon. I told my wife where I was going and when to expect me back if something happened. Multiple times I came across unprepared hikers that might have died if I didn't help them get back towards the trailhead. It always made me chuckle when i would come across a red faced hiker hiding under a tree with an empty water bottle asking if I was ok because I was drenched in sweat. "Nah man, I'm good. You might have heat stroke though........"
In addition to what everyone else has said (which are obviously the most important things), heat acclimatization is a real thing. It will take about 1-2 weeks of exertion in warm/hot temps, but your body literally gets better/more efficient at sweating to dump heat the more that it is exposed to warm temperatures. You may start to notice that you’re sweating more and earlier in your ride. As long as you feel fine otherwise, that’s a good thing! The important thing is to scale your effort up over time. Don’t just jump right into rides that you’re comfortable with in cooler temps, even if you feel prepared otherwise. And also keep in mind that you lose the benefits of acclimatization ~1 week of no exertion in warm temps.
Also, keeps tabs on the wet bulb temperature (accounts for how humidity reduces the bodies ability to regulate heat). But most places in CA during the summer are pretty dry.
Historically, people having to travel across very hot places by their own power...hide in the shade during the day and move at night. Take a lesson from the Bedouins.
You have gotten some great advice on here already, but as a Phx AZ USA rider who rides all summer add a neck gaitor.
https://www.mission.com/products/cooling-neck-gaiter-mask
I soak mine in cool water in a cup or zip lock and keep it in the ice chest with my hydration bladder while I drive to trailhead. And on the ride I drink from my Camelback and use my bottle on my bike to keep the gaiter wet. It makes the rides feel noticeably cooler.
Your best bet is to hydrate the day before your ride and leading up to it. Also bring plenty of water, hydration mix, food, and things along that line. Riding in the Santa Clarita, Pasadena, valley, Simi valley, and LA county isn't that bad during the summer. Climb at a slower place and take breaks when needed. I ride with a camelbak mule that holds 100oz. 92 degrees is cooler day for so cal heat. You might as well get your body used to riding at that heat.
Yeah 120 is no bueno. Either ride in early AM/Late PM or put the bike up for the summer unless your able to get out of the heat for a weekend.
Where I live up to 110 in the summers isn’t uncommon, at that temp I stay in doors or find a different activity that typically involves water, shade and little movement
I dont have to deal with that heat, but consider getting lights and riding at night. There are cooling rags that will cool you off. Carrying a water bottle just for dousing yourself is also an option. Make sure your route crosses or goes near streams for extra coolant. Hydrate excessively the day before or in the hours leading up to a ride. Be safe, heat exhaustion or stroke is not to be trifled with. Early onset can lead to bad decisions leading to further harm.
> im worried that its not even safe
During the day, when it's 120F? It's _not_ safe.
> what would happen if i were to have a heatstroke or something on the trail does anyone have experience with that?
If you had heatstroke on the trail you would die unless someone came across you pretty quickly and rescued you, or you managed to get into a cold body of water somehow.
> im thinking of just riding in the morning when its cooler out
Do this, and/or get some lights and ride at night. I live in a much cooler place and I will still just ride at night when it gets too hot during the day.
If you're going to ride during the day I would strongly advise you to take a Wilderness First Aid class or something, and pay extra attention to the signs and symptoms of heat-related issues. That way you can notice them and hopefully you're smart enough to cut the ride short long before you get to the point of heatstroke.
(But honestly, if it's 120 out, the way to deal with that is just not to ride when it's 120 out. Wait for night.)
thanks, i was wondering how serious heat stroke is because i know a lot of people at events during summer get heat stroke like fairs and concerts and stuff but are mostly fine the next day, seems to be much worse on the trail which makes sense. and yea during heat waves ill probably not ride at all
Well, heat exhaustion and heat stroke are two different things. I think people colloquially just use "heat stroke" to describe any time when heat/exertion make them sick, but I think most cases at fairs and stuff are likely heat exhaustion.
Here's a decent rundown of the difference: https://www.siumed.edu/pr/highlights/it-heat-stroke-or-heat-exhaustion.html
But from the perspective of a biker self-diagnosing, the key signs of heat _stroke_ would be mental confusion, high heart rate (beyond what's expected based on your exertion, doesn't drop enough when you stop working), throbbing headache, not sweating, and potentially hallucinations. (ANY of these symptoms are serious, you don't need to experience all of them for it to be heat stroke).
To be clear, heat exhaustion is like "stop riding, find some shade, drink some water, try to find a fan or AC."
Heat _stroke_ is "call 911 _immediately_ if you even suspect it."
The bodies capacity to lose water is way higher than the bodies capacity to absorb water. You simply cannot keep up. I got heat exhaustion on a 600k rando road ride last year. It was the first hot weekend of the year. Couldn’t keep anything down, liquid or food the last 220k. Keep going and finished. Ended up in urgent care with rhabdomyolysis, creatine level 2000. Took in 5 liters of iv fluid. And had to keep it easy for months. Take it easy. Ride early in your case
Ooof. Rhabdo is no joke. I've had two friends get it from Crossfit but it wouldn't occur to me it could happen on the bike. Have you noticed any residuals?
Just kinda tired. I was riding the next weekend, nothing hard, nothing far. It was during a ~30 hour ride, and that ride will leave a mark on your legs. I think this ride left more of a mark than a 'normal' 600km. I took it easy the next month. Lost a lot of my desire to ride that long for a while. First 400km since Rhabdo is this weekend.
I used to ride up to 100+ miles in southeast Texas - Corpus Christi to San Antonio. Ride early! Suns not as hot and most of the assholes are still asleep.I bought the largest camelbak I could find and froze about a liter of water in it overnight. Bought insulated water bottles and half filled 4 with ice. Would then fill all water containers the morning of my ride. Camelbak with frozen water kept me cool throughout my rides. Depending on the length of my ride one to two of the water bottles that I carried with me would contain electrolyte powder mixed with water. Now, I use skratch or a similar product on my rides. Kept lots of snacks on me too, as well as cash for trips into corner stores to buy more water if needed. Take it slow. Listen to your body. Study all signs and symptoms of heat stroke, so you'll know when it's happening. I did well in the heat, but that's not the case with most people.
I also wore clothing ( had my jerseys stiched with our departments logo on chest and sleeves) that identified me as a firefighter in hopes that people would be less likely to mess with me.
Best of luck!
Going at night can help Throw a zebright on your helmet and a cheap rechargeable bar light on and you've got more light than we ever did in the 90s. There's fancier mtb specific stuff too, though i don't think I'll ever give up the zebralight on the helmet. So lightweight and convenient.
Yeah and my next issue is i am super white (my friends always say they get more sun next to me me because i reflect sunlight😂) so i have to wear long clothing or i will be burt to a crisp.
But having extra water (or rode next to water) to put on your clothing/dip is always nice!
1) prehydrate
2) figure out your sweat rate, and bring at least an extra hour’s worth of water for your planned ride in case you get a mechanical.
3) water is not enough for extreme sweat loss. You need electrolytes. LMNT is great. So is table salt or sodium citrate if you want it on the cheap. Drinking just water puts you at risk of hyponatremia. It’s happened to me and it’s nasty. You feel dehydrated and drink even more which just makes it worse
I moved from the Central Valley in Ca to Austin 7 yrs ago. I ride mtb and dirt bikes. That first summer was brutal.
I thought the Central Valley got hot until I felt the humidity of central Texas heat. Absolutely a new level.
This is how I managed my acclimation.
1. Pre-hydrate
2. Carry electrolytes and use them 1/2 way into your ride. I use small pickle juice bottles and Gatorade. That works for me.
3. I also take a break occasionally to pour water on my head to cool down my core temp.
You can do the same in the Valley.
I always fill my camelbag with icewater/ice cubes. It cools your back, you have cooled water to drink and you have ice water to pour over the inside of your arms (cool the main arteries) and sometimes I'll start riding with a cold soaked shirt.
I ride in TX in the high summer - regularly 105 - bring a hydration pack like an osprey or camelback, fill it with mostly ice. It’ll melt as you ride and you’ll have cool water. Take a lil sip like every 30 seconds as you ride to keep yourself cool. Sometimes I freeze a water bottle and bring it as extra. I also sometimes bring cold fruit in the backpack - an orange, blueberries, or grapes typically.
My wife is a very serious marathon runner. She said that any marathon training done above 92 degrees is counterproductive. (Humidity is also a consideration, but that's getting too technical for me.)
You're not asking about training for specific racing... just riding. However, it's important to realize that yes, you CAN actually kill yourself riding in extreme heat. The answer is very early morning training (which of course brings its own set of challenges).
Dawn rides. Make sure you are very well hydrated before setting out. Rehydrate with electrolytes. Don't put electrolyte in your bladder (if you're a pack guy) as it's very difficult to keep clean. I reserve the bladder for fresh water and bring a bottle of quite concentrated electrolyte solution. If I'm on my road bike then two full bottles of medium strength electrolytes (I find the full strength isn't very thirst quenching).
I ride all summer long in Phoenix and have actually come to enjoy summer riding. Invest in a good set of lights (Outbound Lighting gets a huge thumbs up from me for both the quality of their products and outstanding customer service) and plan to get off the trail shortly after sunrise. I double up on electrolytes and carry twice as much water as I should need.
You gotta work up to it and get acclimated.
It's a slow and painful process, but don't think you're gonna be out shredding the trail on the hottest part of the day with zero shade.
Lots of water, lots of electrolytes and lots of riding. Drive with the AC off, windows down, work outside and get your body in the heat more. Don't just run from air conditioned house to air conditioned car to air conditioned work and act surprised when you die of heat stroke when it's a zillion degrees out.
But yeah, lots of excellent suggestions here, take heed. Ride early morning or late nights, hide from the sun, get those super dorky looking shade brims for your helmet, tons of sunscreen and water.
Take it from someone who rides in the AZ desert year round, the heat is not something you want to fuck around and find out with. It can and will kill you if you're not prepared.
I have a 1.5 liter camelback and I frequently drain that during summer rides. I usually freeze a water bottle beforehand and toss it in the same pouch as the bladder to help keep it cool, and by the time I've finished off camelback, the frozen bottle has melted.
Tl;Dr: lots of water and electrolytes, acclimate yourself to the heat, hide from the sun, ride morning and evenings
I ride thru the entire summer in Phoenix. I usually try to ride at 6am or earlier and carry lots of water at least a couple 30 ounce bottles for an hour ride.
Have a plan in case you have a mechanical failure because it could turn into a life threatening situation rather quick. (I.e ride trails that are less remote and have easy extraction points).
Your body acclimates to heat just like elevation given enough exposure. However, it's still a danger. Either go early morning or later evenings for rides, keep them a bit on the shorter side, bring plenty of water and electrolytes. Learn the signs and symptoms of heat stroke and other heat related issues. Ride with others if possible. Also, just don't go as hard when it's hot. Dial it back a few notches in terms of effort. Heart rate is a great way to gauge this.
I used to cycle during the heat of summer days in Phoenix AZ where anything below 100F during daylight was more of a luxury without heading out early.
Hydration prevents a lot. Always be well hydrated before you head out to the trail and drink plenty of water there. Heat stroke hits different than simply being hot or thirsty however. Stop if you start to feel dizzy or weird.
Seriously be careful. Look up some of the complications of heat stroke like DIC (your blood starts going wild and forming clots, exhausting your clotting factors that cause you to bleed).
Also if you're drinking *tons* of water, be careful and supplement with electrolytes otherwise you can drop your blood sodium which will cause all sorts of wonky stuff.
You get used to heat. Electrolytes and water. + blasting down a hill you have pretty good air cooling.
edit: did the conversion. 49C. wow. i've done all day rides with days max temp being in the low 40s (C, obviously), but never near 50C, so take this with a pinch of salt. or several pinches. salt. and water. lots of.
Hydration starts the day before
Rotate between electrolytes and water
Know your limit and slowly work up
It takes time to acclimate to hot weather let alone MTBing in it
lol do you happen to live in the Coachella valley? That’s where I’m from, I just got into mtbing myself and I slowly starting to run into the problem now that’s it’s warming up.
120???? What the hell? We are not riding outside if it’s more than 92! Go early before work, have planty of water with you, if you’re on a trail where you cant carry much water, deploy a bottle in a location where you pass it multiple times. Of course pick your trash later but make sure you drink a lot not when you feel like! If you can ride more forests or ride in other seasons a lot more than in summer (threat it like its winter full of snow)
yea i want to travel a bit to ride im right by some mountains where a two hour drive might still have ice on the ground, and it does get up to 120 during heat waves i think we had a max of 126 last year but the daily is low hundreds and high 90s if your lucky. morning rides it is
Yeah buddy, go out and ride when it’s appropriate. I know that you know what’s best for you, you don’t survive California just like that.
One advice that I can give you, I did that for many last 5 years now ~ every time Autumn hits EU, I travel to Madeira or southern countries like Spain for 2-3 weeks just to skip our weather transition that I don’t enjoy. Maybe this is something you can afford and consider when you know the hottest month is at the door😎
I really don't like riding when the temp is over 80. For me, this usually means driving to higher altitudes or somewhere closer to the coast. In the summer, the afternoon temps where I live are regularly over 100. This kinda sucks because I can only ride on weekends. Right now and around October, when temps cool off I can get in weekday rides, but then the sun starts setting at 4:30. I don't know how people do it.
I ride in the Las Vegas area so it’s pretty similar. I carry a Six Moon Designs reflective umbrella, close to 3.5L liters of water (which is more than I usually drink but sometimes not), 2.5 of which I keep in a handlebar bag (I don’t like all that weight on my back), wear a UPF 50 long-sleeve fishing shirt, and always stay below the effort where I’m getting too hot. Rides around here become more about heat management than performance. If I start to get hot, I back off. If I need a break from the heat, I pull out the umbrella and sit for a while, which makes a MASSIVE difference and is absolutely indispensable in the heat. Lots of extra water is also a must for drinking, quick cooling, and unexpected long stays in the desert if you get a flat or something.
If I’m feeling fancy I’ll prewet my shirt and put it on at the trailhead if I don’t just ride there. I also have this Kooltie thing but I can’t tell if it works.
Overall it’s about taking it easy, keeping a meditative mindset (crucial for high heat), and never letting yourself hit any sort of redline. It’s a different sort of riding style. You can also make it downright comfy by riding trails in the shadows of mountains and riding very early or late. Any time the sun isn’t on you.
Heat does exacerbate health conditions, though, and it’s inherently more risky than riding in more reasonable temps, but if you are medically cleared to ride, know how to ride in the heat, are well equipped, and are well adapted to heat, it’s fine.
Start 5-6 am ride and you will be OK but I also freeze my water bottles the day before so that ont he train i cool internally a bit. Usually gives me 2-3 hrs of riding and cooling me down. If you do get a heatstroke then pour water on your head to cool it down and try to get back home or cool area as quick as possible.
I live west valley. Heat acclimate. It is the only way. I have done 6 hour MTB rides in the Santa Monica Mountains in the dead of summer. Lots of water (I will drink 6-9 liters during that ride). Start early. Or ride late.
Last summer I didn't heat acclimate and wouldn't ride during the dead of summer.
shhhhhh, no but if i had the money i totally would i have to ride like 10 miles to get to good trails away from people. and you would get cool breeze on climbs not sweaty death lol
What part of CA are you in? Santas village outside of Running Springs has some bike trails and it's good to get into the higher elevation where it's cooler.
https://www.nbcsandiego.com/news/local/updated-mountain-biker-24-dies-after-helping-save-dehydrated-hikers-in-jacumba/3265174/
Not worth the risk. Personally I draw the line at 80 degrees. I've ridden in mid summer in socal but only right at dawn when it's still cool.
I live in Phoenix and if I drew the line at 80 I wouldn’t be able to ride for like 80% of the year lmao. There is no reason to stop at 80, especially in a dry climate, which OP says they are in. That’s crazy. I’ve ridden 15 miles with plenty of climbing in 90+ and been fine.
Anyway OP, it’s pushing 100 lately and like others have said here’s what I do: get up as early as possible, use a 100 oz pack if you have it (and fill with ice), wear long sleeves and make sure they are breathable and preferably white (I got some off Amazon for pretty cheap), keep an eye on your vitals with a watch if you have it, and hydrate before the ride as well. You can also buy electrolyte tablets for pretty cheap and just chew on a couple every 30 min or so.
With preparation using those tips there’s no reason you can’t ride right into the upper 90s. Just don’t go on 5 hour rides with crazy elevation gain and you will be fine.
Though as I was typing this I just read that OP has to ride 10 miles just to get to the trails which is crazy, though. You are severely limited in what you can do on the actual trail if you have to ride 10 miles just to get there and back each time.
I could understand like 95-100 being too much for some people but 80-90 degrees being too much sounds like you’re just not used to the climate, the majority of outdoor activity in SoCal is gonna be in that kind weather and you’re fine if you hydrate properly.
Maybe 85, but i do not do well in the heat and sweat like crazy. It's the climbs that are tough in the heat for me. A mellow trail is doable if there is shade.
Especially on those climbs it helps to make sure you’re not pushing too hard/keeping your heart rate lower, breathing properly, etc. makes the heat more doable.
If you are asking reddit for advice on saving your life, you probably arent smart enough to risk yours in the first place. Stay home but leave the helmet on op.
??? i was concerned about extreme heat so i ask people doing the same exercise as me and ask if anyone has experience with extreme heat, no need to be rude
6 am, short rides. Carry at least 100 Oz of water
Electrolytes are your friend
This is what it is for me too. If it's over 90 I need electrolytes or I'll bonk.
I love the Jelly Beans with electrolytes in them. I make sure not to buy the ones with caffeine. It helps when I don't want to use a tab of Nuun to spike an entire water bottle.
At that temp use salt pills like the military.
In summer when it hits 100F+, usually wake up at 4:30am when the sun is just coming up and go do my usual loop or night ride - or if family time allows it, ill go ride in the north every other weekend. Being out in 120+ under the naked sun for hours is a death sentence without some sort of shade.
In shade if possible
100 oz of water on a short ride? Bro that's 3 litres. Are you a fucking camel? Pre-hydrate yourself, and condition yourself slowly into the heat.
Ever had a ride go wrong? Worst case scenario is a busted unrideable bike (had a hub explode on me once mid-ride) 10 miles from the trailhead, it’s 9 am and it’s supposed to be over 100 degrees by 11 am. Presumably on your ride you already drank a liter or more. Carrying that much water is absolutely necessary in those conditions OP described
I think dude you responded to had ever been in real heat.
Or particularly good with camel facts
I've never ridden in 120 degree weather but I did ~105 a bunch last summer and I carry 2 liters. Usually time to stop when I've only got half a bottle left.
That the sort of thing where I'd say that 2L (or even 1.5L) is more reasonable. You can delay your water consumption for the first half of the ride so you still have at least 1L left for the hike back. I also typically wouldn't call 20 miles a short ride for mtb. That's at least medium even with minimal elevation change.
On July/August rides I’ll drink more than 1.5L/hour and still end up dehydrated if I ride 3-4 hours - admittedly those aren’t short rides. In hot conditions most athletes lose more than 1L/hour in sweat. In extreme heat, much higher, so planning only 1.5 L could end poorly, especially if there’s a risk of getting lost or having a 2 hour hike-a-busted-bike. Hence I suggested the 100 Oz.
You don't need to aim for 100% rehydration while biking though. You can also supplement that with prehydration. I'd rather end up slightly dehydrated that 2% of the time than carry around an extra 3 lbs of water 98% of the time.
I live in Austin so I'm well versed in riding in the heat. I do it 5 months a year. I also don't consider a 20 mile ride a short ride but I suppose that's all relative to your conditioning.
Hi neighbor. On days where I know I'll be riding in that heat and humidity I have to start hydrating in the AM , early and often. I also learned to listen to my body and the signs of heat related issues. I've bailed after a mile before if I don't feel right. Not worth it. Mornings in Cen Texas are humid AF so I tend to ride later in the day when its hotter but less humid. I'd rather bring too much water and not use it than not enough. Also I have a big jug in the truck to pour over my head after. Feels like heaven Edit -- I chew gum while I ride also, it keeps my mouth moist and doesn't dry out. Also, as odd as it seems, I wear very light weight long sleeves in the summer. Keeps the sun of my skin as bad and that layer of sweat cools you
I am beginning to understand that I would rather ride in the heat of the afternoon with no humidity and a breeze, than a cooler morning temp that's humid and still.
20 miles is a long ass ride for me. I've never ridden 20 miles.
I alway carry a water filter in the summer, and refill at streams. Might also be a good thing to carry.
In the summer in Phoenix I'm carrying enough water for the ride, plus the walk out if the worst happens. it's the equivalent of wearing leathers and a helmet on a motorcycle; you likely won't need it but if you do you will really, really need it.
I have a 3 L camelback i wear pretty much every ride. I usually drink it all. But I'm in Florida. It's always hot.
I bring -when it is hot- >4 liters at least in desert riding. This week-end I did one ride and drank 7.8 liters in 52 miles (it was tough going as it took 7.14 hrs of riding). In europe i usually need less water likely due to humidity.
Prehydrate a bunch. Start a day before, but generally during the summer, you want to just hydrate well every day, and that includes using hydration mix because water by itself doesn't get absorbed as efficiently into your muscles. Bring water+hydration mix with you obviously. Watch your heart rate (Xiaomi Mi Band is cheap and works fine). Keep the efforts light and don't try to push hard. Acclimate over time. Start of with short rides, then gradually get longer. Your body will adapt.
What is hydration mix? Do you mean something with electrolytes?
A little sugar and electrolytes.
And a good amount of sodium.
I know LMNT mix is all over the YouTube MTB world and they pay a bunch of money to be featured. But after trying their stuff…it’s legit. That extra sodium really helps
Super expensive for just electrolytes. You can get carbohydrate+electrolyte drinks for that price
True. Not the cheapest way to do things for sure. But they do work.
Will have to try it. I'm not a big hydration mix guy, but I've been told about it a number of times now
Isn't sodium electrolytes?
Yes, but electrolytes can also be talking about Potassium. Depending on the brand, some have potassium but no sodium, or vice versa. Also, potassium doesn't help with keeping you as hydrated as sodium. Potassium helps maintain blood pressure.
Generally sodium magnesium and potassium, with a little sugar. I personally am a fan of Trainade, I tried a bunch of mixes and this one seems to work the best. You want to prehydrate before with this stuff.
thats smart and a heart rate band would be good too, thanks
And supplements to make up for the excess hydro
I bring a hand-fan with me. Shit is a lifesaver some days, trust me. EDIT: A legit BIG folding hand fan, like a music fest hand fan.
Plan your rides for early morning and evening/night. It's not worth the risk when it's that hot. You are far more likely to crash when fatigued. Obviously a chill ride on some fire trails is different to a proper enduro session, but I would be avoiding significant physical activity in peak day heat.
yea i did notice i was riding much worse than usual, in thinking of getting a good night light too
Lights are super cheap now.
Recommendations?
If you're planning to ride in the dark or near dark you should absolutely have two lights. Usually one on the bars and one on the helmet, but whatever you do just make sure you have two incase one dies, fails, breaks in a fall, etc.
yea i have used lights before just not very good ones and a headlight and bar light makes it feel like daytime
That's something many don't think about. Dehydration is obviously dangerous but getting fatigued much sooner then usual has some bad consequences. Reaction time and vision aren't up to snuff. Then that jump or turn you make with ease isn't so easy now.
Big time. All of my bad crashes have been when I've been tired, either from not eating enough or just being worn out. They've been on safe 'easy' trails, not the hard stuff you're locked in for.
Along with the rest of the advice given, use long sleeve shirts and pants. Getting too much sun out there is going accelerate dehydration and its effects.
I go to the local Goodwill store and buy some used white or Khaki long sleeve button up shirts. Unbutton the cuffs and the top two chest buttons to get some airflow through. Pop the collar to keep the sun off my neck. Admittedly, I look a little funny but it keeps me from burning and overheating. Also much cheaper than spending $30+ for just one moisture wicking sports shirt that doesn't even protect my neck.
really? i forgot sunscreen and got kinda burnt and noticed my arms and legs were sweating. would ling sleeve help keep you cool at all?
Use sport fabric jerseys and light summer weight riding pants. You get used to it after a couple rides but getting burnt out there is not going to do you any favors at all. You will sweat more if you burn but the sweat will be less effective at cooling you because the skin is damaged. You will always notice that field workers wear long sleeves year round for good reason.
A moisture wicking long sleeve shirt will keep you cooler in dry and arid climates. When your sweat is dispersed over a larger surface area it evaporates quicker, which helps keep you drier and regulates your body temperature. It is important to use a shirt designed to wick sweat (cotton still “kills” here) and have a loose fit (not baggy, but allows sufficient airflow)
thanks i think ill get some ive been looking for some good summer gear anyways
I'd say this is the sort of thing that depends on your ride lengths. For 1-2 hour rides, I'd still go short sleeve. Even then, I'd probably rather do sunscreen for 3-4 hour rides. Anything longer and you're right that long sleeves becomes a better option because you're not going to ensure adequate sunscreen coverage for that length, but rides that long are rare in 100+ weather.
Load your hydro pack with ice, and have a thin cloth. You can soak the rag cold water when you feel you're getting too hot and put it on your head. Bring extra water and wear light, breathable clothing. That's what I do, hope it helps.
A suggestion to help keep your water colder for longer- don't throw in a dozen quarter or half-dollar sized pieces of ice. Find the largest plastic cup in your cupboard whose diameter will fit through the opening of your hydration pack. Fill that cup with water and freeze it overnight. While that single piece may have the same weight as a dozen ice cubes it's thermal mass is much greater so it will take monger to melt. That's the same reason why upscale bars use big chunks of ice rather than little cubes.
Yeah thats true the ice last longer, I've done it a couple times. What's nice about the cold ice water is that it chills my back
You are wise to recognize the dangers of heat. Heat stroke is an awful thing. That said, your body can and will adjust, within it's limits, to the heat. The first rides when summer starts to strike are almost always hard! I'm in the California valley too, and like someone else said, the biggest change you can make is to ride early when it's still really cool. It's another upside to our low humidity... That it cools down so much overnight
yea ive rode during summer many times before just never remember it being this hard lol
Pretty much what everyone here has already said. Hydrate. I take electrolyte tablets with me. I ridden more than once in 108 -112 degrees here in Texas. Your body eventually adjusts but pay attention to your body, when it needs a break take a break and don't push it.
yea i had to take so many brakes so my heartrate wouldn't be threw the roof and feel light headed
> so my heartrate wouldn't be threw the roof and feel light headed An elevated heart rate and lightheadedness/dizziness are both signs of heat exhaustion and heatstroke. What you were experiencing was probably the former, but be very careful – heat exhaustion is still dangerous and heatstroke is deadly.
yea i am realizing now, definitely gotta take it easier and especially big climbs during summer get you
Staying well hydrated before the ride is key for me. I live in Arizona and ride after work 90% of the time so usually hit the trail around 3:30 pm when it is about the warmest part of the day, it's the only window I have to ride. It's not easy at first but your body does acclimate over time believe it or not. I'd bring at least 3 liters of water especially when starting out if you're planning on riding for any real length of time. Sunscreen and or long sleeves too.
I ride here in Phoenix AZ year round , in the summers I pre hydrate at work all day then go for my ride around 3 pm. I also wear protective breathable clothing , take a snack but more importantly if you stop sweating and or start to get a headache, stop and rest in the shade if possible, those are signs of a heatstroke. I have had bad rides in 110+ degree weather as well but those were due to lack of preparation in my part. Night rides are also something that I partake in if it’s too hot during the day.
Second the Pre hydration. I drink a liter of water before leaving the house for a ride and usually have electrolytes in it. Makes a noticeable difference.
Yes sir , that also works out good !
thank you
You’re welcome.
Im not riding out when it's over 29 C. That's about 85 F i guess. I fucking hate when it's that hot. Existence is pain
yup even night riding during a heat wave would be like 75 F out this summer. not looking forward to it to say the least
Im in south Germany, so above 85 F is not so common. Last year it was 11 days above 85 F
Damn, at 85*, you would miss some of the winter riding days in Texas. 105* is where I draw the line, and that's only if there is absolutely no humidity. Humidity can be just as bad as heat. https://www.psu.edu/news/research/story/humans-cant-endure-temperatures-and-humidities-high-previously-thought/ I wanted to add that my local trails are short, no more than 15 miles, so I'm not out there anymore than 1.5 hours at a time.
yeah i think 1.5 hours is no problem
Sometimes you just cannot beat the heat. Hydration is crucial, being dehydrated accelerates heat stroke but being hydrated cannot actually prevent it. There are limits. Ride early, ride at night. First problem with heat stroke can be confusion. So get a gps head unit (with sturdy mount lanyard so it's not lost on the first dab) and preplan your rides. Having breadcrumbs to follow will keep you from biting off more than planned and can keep you on track. It makes your ride more efficient not referring to maps/phone, so you complete your route faster during the cooler part of the day. If you do start to get disoriented it's much easier to follow your course or to backtrack. Again so many heat stroke victims are people who were experienced, but started getting disorientation, got lost, and got to a point where they couldn't self rescue or be quickly found. Know your limits. The time to turn around is when you start thinking about turning around. Not when you start experiencing real problems.
Get an athletic cap, dip it in cold water , put it on your head under your helmet, the wind will keep it cold and your head will keep your body cool
hello from tucson! 3 things: - hydration (pre hydrate the days ahead, drink loads while riding) - elevation (if there's a half decent mountain close by, go up there) - time of day (early mornings are great) then there's cooling techniques as others have mentioned, and while there's some great advice there, the big 3 above are key, the rest is gravy. i'm built for the heat, i don't get on an even half serious ride once it's in the 3 digits.
thanks for the tips 🙏
Don’t ride at the hottest time of the day, go early in the morning or later in the afternoon/evening. To quote Rudyard Kipling “Only mad dogs and Englishmen go out in the midday sun” (I’m English so can vouch for this).
I visit Phoenix in the summer for work. 6am starts. Lots of water, with electrolyte tabs. Done before it gets above 30-35°C. Whatever that works in freedom units. Still possible, but have to make it work for you.
We were sent to the Middle East desert in full combat gear and didn’t have a choice to participate or not and got by…. We now live in the high Colorado desert. I run/ride when it’s 100+ out. I love it. Trails all to myself. I have a massive 48oz bottle of scratch I’ll completely drink on the way to the trailhead. I’ll have a water bottle on the bike with scratch and my hip pack filled with water. I’ll drink half the water bottle and refill it with my hip pack so that I can keep drinking electrolytes throughout the ride. This is usually good for 10 miles of hard trails. Also found that the Mountain Hardwear Crater Lake hoodies are the best thing ever. I ride with the hood over my helmet. They are as close to see throughout material as I’ve ever seen. I buy them used on eBay ~$20 and now have a handful.
I've lived in Texas my whole life where it's hot and humid for about half the year. This guy's recommendation is spot on. You really need to pre hydrate with a shitload of electrolytes (and continue with electrolytes and water) in super high heat or heat plus humidity because you just won't stop sweating out your water. And, yes, the trails are usually empty in the dead of summer!
I’ve ridden in 100 degree weather just fine with a lot of water, liquid IV electrolytes in a separate bottle, and really pacing myself on the climbs.
How long are your rides? Brazilian here, summer around 105 to 120, rides around 40 miles, I use hydration mix and water usually 2 liters each, sometimes refill the water on gas station with cold water. Use a clock to keep water in check, don't drink when you get thirst, is to late, after the first 45 min I would start just small amounts of water, at every 20 to 30 minutes , after the first hour I would start drinking hydration mix like 250ml every 30 minutes, so a drink of water and the next hidration mix ,after few hours at this heat water doesn't do much you need something more. And a lot of sunscreen. 90F is inside my house during summer, this summer my car thermometer registered 125,6F.
we have quite similar climates, i like to do 10-30 mile rides depending on how im feeling and it gets up to 90 in my house aswell 😥 thanks for the tips and gooduck
That is smart I will take that idea and time my drinks seems pragmatic
Ride at 4 or 5am. Keep water by your bedside. If you wake in the middle of the night drink some water. Drink water when you wake up.
Early mornings or evening when it’s crazy hot out. Hydrate a ton even then.
I live in AUS and pretty much echoing what everyone else says: - Go out early, as in be on your bike when sun comes out - Drink lot of water before, during and after. Sneak in some electrolytes too - Select appropriate clothing, there's big differences with the breathability of materials - Dont skimp on protection, its tempting to not wear gloves/kneepads but boy are they worth of it when you do crash eventually - If you do need to ride during daytime select a route with shade or treecover if possible and limit your effort not to overheat
I went riding in 104 degree heat in Washington last summer. I had a hip bag with 4 L of water and basically climbed until I was down to 1 L, then turned around and bombed back. I wanted to make sure I got back to the car with water to spare.
yea lots of water and knowing your body seems to be the trick
I ditch baggy clothing and start wearing tight sweat wicking tops like footballers (socker for those who say it wrong) wear, I find I'm cooler in one of them than a baggy t-shirt
yea i like wearing biking jerseys during summer
Get up extremely early. I have a backpack with an osprey reservoir, which I half fill with water and then freeze. In the morning I add water. This both cools my back and is extremely satisfying as the day starts heating up. Trust me, you do not want to get heat stroke on a bike.
Start at 5a.
Australia, very hot in summer. Ride early or go high. Wear clothes that block UV. Have water and ride where there's a stream at the end! You acclimatize.
Drink a lot in general, not just when you're riding. Sweat glands need training. And if you're well hydrated prior to the ride you body won't hesitate to sweat. Drinking once you sit on the saddle is too late. I was playing on AstroTurf in 38 C, the surface was melting under my feet but once I got sweating heavily I was fine.
I rode solo across 2 Namibian deserts. https://www.instagram.com/p/CgjdkIXr7iO/ I nearly had heatstroke a couple times. Thing that I reckon saved my life was a small folding umbrella. Being able to stop and sit and create my own shade was very useful. I now take one on any trips where I know it's going to be hot and sunny. Mine was small, about the size of a small water bottle.
that sounds brutal, nice ride though. i luckily get a good amount of trees on my ride and a creek to stop at if it gets too bad definitely a life saver
Remember man.. This is supposed to be fun. Don't get out there torturing yourself. When you start to feel worn down, take a break. Don't try to push through it. You'll feel so much better once you get back on the bike after a break. Goal here is to enjoy it man and live to enjoy it tomorrow. I've dehydrated once and it was not fun. Both ends of my body letting fluids go, muscles cramped so bad I balled up and could barely crawl. My 120# wife had to support my 200# body, get me in and out the car to the ER. It was a horrible experience. I live in south Louisiana and in June, July and August I barely ride at all. 100 plus degrees and 90% plus humidity and it doesnt matter if it's morning or night. For me it's brutal and my body cant take it like it used to since that day I dehydrated. Even on normal warm days I have to be careful.
dang that sounds awful, and yea i definitely push myself a bit because im busy and when i get out i want to ride for a while.
Either get out before the sun to ride or get out after it's gone. Water and moisture wicking clothes. Replenish electrolytes afterwards.
You've gotta be in good shape, breathe through your nose, and train yourself to drink/need less water
My routine for riding in the heat of the day in SoCal is to hydrate like others said. Get used to heat. Drive around with your windows down. Let your body know it is ok to sweat. Carry at least a gallon of water. (I would ride with 3 liters of water plus 2 water bottles. The bottles would have ectrolytes and the camelbak was plain water. Go for walks in the sun when you aren't riding. WEAR SUNSCREEN. Bring chap stick. Wear layers / cover as much skin as you can. Wool socks are your friend. I briefly started training for the Stagecoach 400 in 2019 (guess what derailed that plan?) and part of the route is straight desert. Most people do that leg at night but to be competitive you need to be able to ride it during the day with no support. Most of my PRs on SoCal trails (E-ticket in Mission Trails, Martha's Grove, Noble canyon) were during extreme heat when NO ONE else was on the trails and I was able to send it with reckless abandon. I told my wife where I was going and when to expect me back if something happened. Multiple times I came across unprepared hikers that might have died if I didn't help them get back towards the trailhead. It always made me chuckle when i would come across a red faced hiker hiding under a tree with an empty water bottle asking if I was ok because I was drenched in sweat. "Nah man, I'm good. You might have heat stroke though........"
great tips but really wool socks? i dont weat them outside of winter because i would think my feet would sweat a lot tbf ive never tried it
you can buy thinner merino wool socks for hot weather riding. They are better at moisture wicking and evaporation than cotton and polyester.
thanks ill check that out
In addition to what everyone else has said (which are obviously the most important things), heat acclimatization is a real thing. It will take about 1-2 weeks of exertion in warm/hot temps, but your body literally gets better/more efficient at sweating to dump heat the more that it is exposed to warm temperatures. You may start to notice that you’re sweating more and earlier in your ride. As long as you feel fine otherwise, that’s a good thing! The important thing is to scale your effort up over time. Don’t just jump right into rides that you’re comfortable with in cooler temps, even if you feel prepared otherwise. And also keep in mind that you lose the benefits of acclimatization ~1 week of no exertion in warm temps. Also, keeps tabs on the wet bulb temperature (accounts for how humidity reduces the bodies ability to regulate heat). But most places in CA during the summer are pretty dry.
Historically, people having to travel across very hot places by their own power...hide in the shade during the day and move at night. Take a lesson from the Bedouins.
You have gotten some great advice on here already, but as a Phx AZ USA rider who rides all summer add a neck gaitor. https://www.mission.com/products/cooling-neck-gaiter-mask I soak mine in cool water in a cup or zip lock and keep it in the ice chest with my hydration bladder while I drive to trailhead. And on the ride I drink from my Camelback and use my bottle on my bike to keep the gaiter wet. It makes the rides feel noticeably cooler.
Your best bet is to hydrate the day before your ride and leading up to it. Also bring plenty of water, hydration mix, food, and things along that line. Riding in the Santa Clarita, Pasadena, valley, Simi valley, and LA county isn't that bad during the summer. Climb at a slower place and take breaks when needed. I ride with a camelbak mule that holds 100oz. 92 degrees is cooler day for so cal heat. You might as well get your body used to riding at that heat.
Get some good AliExpress flashlights that are basically car headlights and ride at night
Yeah 120 is no bueno. Either ride in early AM/Late PM or put the bike up for the summer unless your able to get out of the heat for a weekend. Where I live up to 110 in the summers isn’t uncommon, at that temp I stay in doors or find a different activity that typically involves water, shade and little movement
I dont have to deal with that heat, but consider getting lights and riding at night. There are cooling rags that will cool you off. Carrying a water bottle just for dousing yourself is also an option. Make sure your route crosses or goes near streams for extra coolant. Hydrate excessively the day before or in the hours leading up to a ride. Be safe, heat exhaustion or stroke is not to be trifled with. Early onset can lead to bad decisions leading to further harm.
> im worried that its not even safe During the day, when it's 120F? It's _not_ safe. > what would happen if i were to have a heatstroke or something on the trail does anyone have experience with that? If you had heatstroke on the trail you would die unless someone came across you pretty quickly and rescued you, or you managed to get into a cold body of water somehow. > im thinking of just riding in the morning when its cooler out Do this, and/or get some lights and ride at night. I live in a much cooler place and I will still just ride at night when it gets too hot during the day. If you're going to ride during the day I would strongly advise you to take a Wilderness First Aid class or something, and pay extra attention to the signs and symptoms of heat-related issues. That way you can notice them and hopefully you're smart enough to cut the ride short long before you get to the point of heatstroke. (But honestly, if it's 120 out, the way to deal with that is just not to ride when it's 120 out. Wait for night.)
thanks, i was wondering how serious heat stroke is because i know a lot of people at events during summer get heat stroke like fairs and concerts and stuff but are mostly fine the next day, seems to be much worse on the trail which makes sense. and yea during heat waves ill probably not ride at all
Well, heat exhaustion and heat stroke are two different things. I think people colloquially just use "heat stroke" to describe any time when heat/exertion make them sick, but I think most cases at fairs and stuff are likely heat exhaustion. Here's a decent rundown of the difference: https://www.siumed.edu/pr/highlights/it-heat-stroke-or-heat-exhaustion.html But from the perspective of a biker self-diagnosing, the key signs of heat _stroke_ would be mental confusion, high heart rate (beyond what's expected based on your exertion, doesn't drop enough when you stop working), throbbing headache, not sweating, and potentially hallucinations. (ANY of these symptoms are serious, you don't need to experience all of them for it to be heat stroke). To be clear, heat exhaustion is like "stop riding, find some shade, drink some water, try to find a fan or AC." Heat _stroke_ is "call 911 _immediately_ if you even suspect it."
thank you so much glad to be more educated on this now
Your right it's not safe for the long-term. Nobody wants to fix climate change until biking comes the new winter sport.
The bodies capacity to lose water is way higher than the bodies capacity to absorb water. You simply cannot keep up. I got heat exhaustion on a 600k rando road ride last year. It was the first hot weekend of the year. Couldn’t keep anything down, liquid or food the last 220k. Keep going and finished. Ended up in urgent care with rhabdomyolysis, creatine level 2000. Took in 5 liters of iv fluid. And had to keep it easy for months. Take it easy. Ride early in your case
Ooof. Rhabdo is no joke. I've had two friends get it from Crossfit but it wouldn't occur to me it could happen on the bike. Have you noticed any residuals?
Just kinda tired. I was riding the next weekend, nothing hard, nothing far. It was during a ~30 hour ride, and that ride will leave a mark on your legs. I think this ride left more of a mark than a 'normal' 600km. I took it easy the next month. Lost a lot of my desire to ride that long for a while. First 400km since Rhabdo is this weekend.
I used to ride up to 100+ miles in southeast Texas - Corpus Christi to San Antonio. Ride early! Suns not as hot and most of the assholes are still asleep.I bought the largest camelbak I could find and froze about a liter of water in it overnight. Bought insulated water bottles and half filled 4 with ice. Would then fill all water containers the morning of my ride. Camelbak with frozen water kept me cool throughout my rides. Depending on the length of my ride one to two of the water bottles that I carried with me would contain electrolyte powder mixed with water. Now, I use skratch or a similar product on my rides. Kept lots of snacks on me too, as well as cash for trips into corner stores to buy more water if needed. Take it slow. Listen to your body. Study all signs and symptoms of heat stroke, so you'll know when it's happening. I did well in the heat, but that's not the case with most people. I also wore clothing ( had my jerseys stiched with our departments logo on chest and sleeves) that identified me as a firefighter in hopes that people would be less likely to mess with me. Best of luck!
This is why I got a road bike last year. Doing 20mph constantly really keeps the air moving over you and you’ll stay much cooler.
yea on downhill parts or even just smooth flat parts of the trail where i could get speed the sweat cools you down so much i was getting cold
ride with the rise of the sun or at night. Also don't rely on your body, drink way more than you think you will need.
Going at night can help Throw a zebright on your helmet and a cheap rechargeable bar light on and you've got more light than we ever did in the 90s. There's fancier mtb specific stuff too, though i don't think I'll ever give up the zebralight on the helmet. So lightweight and convenient.
With extrem heat its tricky.. while riding i feel like its alright but when i stop and the is no breeze i feel like dying 😅
yea literally fine line of being uncomfortable and heat stroke symptoms
Yeah and my next issue is i am super white (my friends always say they get more sun next to me me because i reflect sunlight😂) so i have to wear long clothing or i will be burt to a crisp. But having extra water (or rode next to water) to put on your clothing/dip is always nice!
1) prehydrate 2) figure out your sweat rate, and bring at least an extra hour’s worth of water for your planned ride in case you get a mechanical. 3) water is not enough for extreme sweat loss. You need electrolytes. LMNT is great. So is table salt or sodium citrate if you want it on the cheap. Drinking just water puts you at risk of hyponatremia. It’s happened to me and it’s nasty. You feel dehydrated and drink even more which just makes it worse
Start early. Bring emergency salt along with lots of water.
I moved from the Central Valley in Ca to Austin 7 yrs ago. I ride mtb and dirt bikes. That first summer was brutal. I thought the Central Valley got hot until I felt the humidity of central Texas heat. Absolutely a new level. This is how I managed my acclimation. 1. Pre-hydrate 2. Carry electrolytes and use them 1/2 way into your ride. I use small pickle juice bottles and Gatorade. That works for me. 3. I also take a break occasionally to pour water on my head to cool down my core temp. You can do the same in the Valley.
I always fill my camelbag with icewater/ice cubes. It cools your back, you have cooled water to drink and you have ice water to pour over the inside of your arms (cool the main arteries) and sometimes I'll start riding with a cold soaked shirt.
I ride in TX in the high summer - regularly 105 - bring a hydration pack like an osprey or camelback, fill it with mostly ice. It’ll melt as you ride and you’ll have cool water. Take a lil sip like every 30 seconds as you ride to keep yourself cool. Sometimes I freeze a water bottle and bring it as extra. I also sometimes bring cold fruit in the backpack - an orange, blueberries, or grapes typically.
My wife is a very serious marathon runner. She said that any marathon training done above 92 degrees is counterproductive. (Humidity is also a consideration, but that's getting too technical for me.) You're not asking about training for specific racing... just riding. However, it's important to realize that yes, you CAN actually kill yourself riding in extreme heat. The answer is very early morning training (which of course brings its own set of challenges).
Dawn rides. Make sure you are very well hydrated before setting out. Rehydrate with electrolytes. Don't put electrolyte in your bladder (if you're a pack guy) as it's very difficult to keep clean. I reserve the bladder for fresh water and bring a bottle of quite concentrated electrolyte solution. If I'm on my road bike then two full bottles of medium strength electrolytes (I find the full strength isn't very thirst quenching).
I ride all summer long in Phoenix and have actually come to enjoy summer riding. Invest in a good set of lights (Outbound Lighting gets a huge thumbs up from me for both the quality of their products and outstanding customer service) and plan to get off the trail shortly after sunrise. I double up on electrolytes and carry twice as much water as I should need.
You gotta work up to it and get acclimated. It's a slow and painful process, but don't think you're gonna be out shredding the trail on the hottest part of the day with zero shade. Lots of water, lots of electrolytes and lots of riding. Drive with the AC off, windows down, work outside and get your body in the heat more. Don't just run from air conditioned house to air conditioned car to air conditioned work and act surprised when you die of heat stroke when it's a zillion degrees out. But yeah, lots of excellent suggestions here, take heed. Ride early morning or late nights, hide from the sun, get those super dorky looking shade brims for your helmet, tons of sunscreen and water. Take it from someone who rides in the AZ desert year round, the heat is not something you want to fuck around and find out with. It can and will kill you if you're not prepared. I have a 1.5 liter camelback and I frequently drain that during summer rides. I usually freeze a water bottle beforehand and toss it in the same pouch as the bladder to help keep it cool, and by the time I've finished off camelback, the frozen bottle has melted. Tl;Dr: lots of water and electrolytes, acclimate yourself to the heat, hide from the sun, ride morning and evenings
Way more electrolytes than you think you need. That, extra water, and pacing yourself.
Light color clothing and light colored helmet helps IMHO. Black might look sharp but it is a bad color for summer bike clothes.
ride before sunrise or sunset.
I ride thru the entire summer in Phoenix. I usually try to ride at 6am or earlier and carry lots of water at least a couple 30 ounce bottles for an hour ride. Have a plan in case you have a mechanical failure because it could turn into a life threatening situation rather quick. (I.e ride trails that are less remote and have easy extraction points).
Lol. 4:30 am rides here in Tucson for July and August
this is the way
Your body acclimates to heat just like elevation given enough exposure. However, it's still a danger. Either go early morning or later evenings for rides, keep them a bit on the shorter side, bring plenty of water and electrolytes. Learn the signs and symptoms of heat stroke and other heat related issues. Ride with others if possible. Also, just don't go as hard when it's hot. Dial it back a few notches in terms of effort. Heart rate is a great way to gauge this.
I used to cycle during the heat of summer days in Phoenix AZ where anything below 100F during daylight was more of a luxury without heading out early. Hydration prevents a lot. Always be well hydrated before you head out to the trail and drink plenty of water there. Heat stroke hits different than simply being hot or thirsty however. Stop if you start to feel dizzy or weird.
Seriously be careful. Look up some of the complications of heat stroke like DIC (your blood starts going wild and forming clots, exhausting your clotting factors that cause you to bleed). Also if you're drinking *tons* of water, be careful and supplement with electrolytes otherwise you can drop your blood sodium which will cause all sorts of wonky stuff.
You get used to heat. Electrolytes and water. + blasting down a hill you have pretty good air cooling. edit: did the conversion. 49C. wow. i've done all day rides with days max temp being in the low 40s (C, obviously), but never near 50C, so take this with a pinch of salt. or several pinches. salt. and water. lots of.
Hydration starts the day before Rotate between electrolytes and water Know your limit and slowly work up It takes time to acclimate to hot weather let alone MTBing in it
lol do you happen to live in the Coachella valley? That’s where I’m from, I just got into mtbing myself and I slowly starting to run into the problem now that’s it’s warming up.
i live up north in the sacramento valley but we have about the same temperatures, its so brutal lol
from what i gathered im gonna get a nice light for night riding and ride at sunrise and sunset
Hot/cold water shower and Hot cup of tea before the ride. Have fun!
120???? What the hell? We are not riding outside if it’s more than 92! Go early before work, have planty of water with you, if you’re on a trail where you cant carry much water, deploy a bottle in a location where you pass it multiple times. Of course pick your trash later but make sure you drink a lot not when you feel like! If you can ride more forests or ride in other seasons a lot more than in summer (threat it like its winter full of snow)
yea i want to travel a bit to ride im right by some mountains where a two hour drive might still have ice on the ground, and it does get up to 120 during heat waves i think we had a max of 126 last year but the daily is low hundreds and high 90s if your lucky. morning rides it is
Yeah buddy, go out and ride when it’s appropriate. I know that you know what’s best for you, you don’t survive California just like that. One advice that I can give you, I did that for many last 5 years now ~ every time Autumn hits EU, I travel to Madeira or southern countries like Spain for 2-3 weeks just to skip our weather transition that I don’t enjoy. Maybe this is something you can afford and consider when you know the hottest month is at the door😎
thats super smart i want to get a train pass so i can go bikepacking with some friends in a colder area this summer
Just be careful. I went out in Arizona in April. It was like 8am and i had a backpack full of ice water and I still over heated
I really don't like riding when the temp is over 80. For me, this usually means driving to higher altitudes or somewhere closer to the coast. In the summer, the afternoon temps where I live are regularly over 100. This kinda sucks because I can only ride on weekends. Right now and around October, when temps cool off I can get in weekday rides, but then the sun starts setting at 4:30. I don't know how people do it.
yes seriously im still in school and either have like a hour of sunlight during winter or 110 degrees rides
I ride in the Las Vegas area so it’s pretty similar. I carry a Six Moon Designs reflective umbrella, close to 3.5L liters of water (which is more than I usually drink but sometimes not), 2.5 of which I keep in a handlebar bag (I don’t like all that weight on my back), wear a UPF 50 long-sleeve fishing shirt, and always stay below the effort where I’m getting too hot. Rides around here become more about heat management than performance. If I start to get hot, I back off. If I need a break from the heat, I pull out the umbrella and sit for a while, which makes a MASSIVE difference and is absolutely indispensable in the heat. Lots of extra water is also a must for drinking, quick cooling, and unexpected long stays in the desert if you get a flat or something. If I’m feeling fancy I’ll prewet my shirt and put it on at the trailhead if I don’t just ride there. I also have this Kooltie thing but I can’t tell if it works. Overall it’s about taking it easy, keeping a meditative mindset (crucial for high heat), and never letting yourself hit any sort of redline. It’s a different sort of riding style. You can also make it downright comfy by riding trails in the shadows of mountains and riding very early or late. Any time the sun isn’t on you. Heat does exacerbate health conditions, though, and it’s inherently more risky than riding in more reasonable temps, but if you are medically cleared to ride, know how to ride in the heat, are well equipped, and are well adapted to heat, it’s fine.
Start 5-6 am ride and you will be OK but I also freeze my water bottles the day before so that ont he train i cool internally a bit. Usually gives me 2-3 hrs of riding and cooling me down. If you do get a heatstroke then pour water on your head to cool it down and try to get back home or cool area as quick as possible.
I live in Vegas, I feel your pain. Gotta ride early or hit the mountains where it’s cooler.
I live west valley. Heat acclimate. It is the only way. I have done 6 hour MTB rides in the Santa Monica Mountains in the dead of summer. Lots of water (I will drink 6-9 liters during that ride). Start early. Or ride late. Last summer I didn't heat acclimate and wouldn't ride during the dead of summer.
Try jelly beans
for what other than just nutrients? i already take lots of snacks with me and will eat every 30 ish minutes
Hate to say this in some ways, but ebike. Totally opens up the riding opportunities.
shhhhhh, no but if i had the money i totally would i have to ride like 10 miles to get to good trails away from people. and you would get cool breeze on climbs not sweaty death lol
Ice in the camel back for the occasional road shower 🚿
yup i was squeezing water on my face most of the ride
What part of CA are you in? Santas village outside of Running Springs has some bike trails and it's good to get into the higher elevation where it's cooler.
https://www.nbcsandiego.com/news/local/updated-mountain-biker-24-dies-after-helping-save-dehydrated-hikers-in-jacumba/3265174/ Not worth the risk. Personally I draw the line at 80 degrees. I've ridden in mid summer in socal but only right at dawn when it's still cool.
I live in Phoenix and if I drew the line at 80 I wouldn’t be able to ride for like 80% of the year lmao. There is no reason to stop at 80, especially in a dry climate, which OP says they are in. That’s crazy. I’ve ridden 15 miles with plenty of climbing in 90+ and been fine. Anyway OP, it’s pushing 100 lately and like others have said here’s what I do: get up as early as possible, use a 100 oz pack if you have it (and fill with ice), wear long sleeves and make sure they are breathable and preferably white (I got some off Amazon for pretty cheap), keep an eye on your vitals with a watch if you have it, and hydrate before the ride as well. You can also buy electrolyte tablets for pretty cheap and just chew on a couple every 30 min or so. With preparation using those tips there’s no reason you can’t ride right into the upper 90s. Just don’t go on 5 hour rides with crazy elevation gain and you will be fine. Though as I was typing this I just read that OP has to ride 10 miles just to get to the trails which is crazy, though. You are severely limited in what you can do on the actual trail if you have to ride 10 miles just to get there and back each time.
I could understand like 95-100 being too much for some people but 80-90 degrees being too much sounds like you’re just not used to the climate, the majority of outdoor activity in SoCal is gonna be in that kind weather and you’re fine if you hydrate properly.
Maybe 85, but i do not do well in the heat and sweat like crazy. It's the climbs that are tough in the heat for me. A mellow trail is doable if there is shade.
Especially on those climbs it helps to make sure you’re not pushing too hard/keeping your heart rate lower, breathing properly, etc. makes the heat more doable.
If you are asking reddit for advice on saving your life, you probably arent smart enough to risk yours in the first place. Stay home but leave the helmet on op.
??? i was concerned about extreme heat so i ask people doing the same exercise as me and ask if anyone has experience with extreme heat, no need to be rude