Tips for Cycling on a Hot and Sunny Day

Tips for Cycling on a Hot and Sunny Day

Cycling is a fantastic way to enjoy the great outdoors. But when the temperatures rise, pedalling on a hot and sunny day can present some challenges. For one, excessive heat and sun exposure can take a toll on your body. If you’re not prepared enough, it can also dampen your cycling experience.

In this post, we will share some practical advice on maximising your bike riding, even on scorching hot days. We’ll cover all the essential aspects you need to consider.

So, grab your helmet, sunscreen, and water, and let’s get started!

Prepare Your Gear

 Metric Bike Helmet Matte Green

Here are some essential tips to consider to stay cool, stay safe, and enjoy the ride:

  • Choose lightweight and breathable clothing. Opt for moisture-wicking and breathable fabrics that allow air circulation. Lightweight jerseys and shorts designed for hot weather are ideal choices.
  • Wear a helmet and sunglasses for sun protection. Protect yourself from the sun’s rays by wearing a bicycle helmet and sunglasses with UV protection. A helmet not only safeguards your head but also provides some shade.
  • Apply sunscreen to exposed skin. Before hitting the road, apply sunscreen with a high SPF rating to all exposed areas of your skin. Don’t forget commonly overlooked spots like the back of your neck and ears.
  • Carry a water bottle and hydrate before, during, and after the ride. Hydration is key on hot days. Fill up your water bottle and sip regularly to stay hydrated throughout your ride. Remember to hydrate adequately before and after your cycling session as well.

Plan Your Route Wisely

 Two cyclists pedalling on a mountain

(Image Credit: Pxfuel)

Plan your route strategically to maximise your comfort and enjoyment, here’s how:

  • Seek shaded or tree-lined routes, if possible. Look for routes that provide natural shade or are lined with trees. These areas can offer relief from the direct sun and help keep you cooler during your ride.
  • Avoid congested areas with minimal airflow. Steer clear of heavily congested areas where airflow may be limited. Busy urban streets or narrow paths surrounded by tall buildings can trap heat. Avoid them as much as possible, as they can make your ride more uncomfortable.
  • Research water sources along the route to refill your bottle. Stay hydrated by planning your route around water sources. For instance, public fountains where you can refill your water bottle during the ride.
  • Check weather conditions and plan the ride during cooler times of the day. Keep an eye on weather forecasts and choose to cycle during cooler times, such as early mornings. Avoid the peak heat of the day to minimise your exposure to extreme temperatures.

Adjust Your Cycling Technique

 A cyclist on his mountain bike

(Image Credit: PeakPx)

By adjusting your cycling techniques on hot and sunny days, you can:

  • maintain your energy levels
  • prevent overheating
  • ensure a more enjoyable ride

Here are some tips to keep in mind:

  • Pace yourself and ride at a comfortable speed. Avoid pushing yourself too hard in extreme heat. Maintain a moderate pace that allows you to exert effort without straining yourself excessively. Listen to your body and adjust your speed accordingly.
  • Use a lower gear to maintain a consistent effort level. Opt for a lower gear to reduce the strain on your body and maintain a consistent effort level. This can help prevent overheating and fatigue, especially on challenging terrain.
  • Focus on smooth pedalling and energy efficiency. Concentrate on maintaining a smooth and efficient pedalling technique. Avoid sudden bursts of power or stomping on the pedals, as this can generate excess heat and waste energy.
  • Take breaks and rest in shaded areas to cool down. Incorporate regular breaks into your ride to cool down and give your body a chance to recover. Seek out shaded areas, such as parks, to rest and rejuvenate.

Take necessary breaks to stay cool and comfortable throughout your cycling adventure.

Stay Hydrated

Stainless Steel Water Bottle 

Maintain optimal hydration levels during your cycling session with these habits:

  • Begin your ride well-hydrated by consuming water before you hit the road. This ensures that your body starts with adequate hydration.
  • Carry a water bottle and take small sips at regular intervals throughout your ride. Don’t wait until you’re extremely thirsty, as it’s a sign of dehydration.
  • For rides lasting longer than an hour, consider incorporating electrolyte-replenishing drinks. This will help restore essential minerals lost through sweat. Look for options with sodium, potassium, and other electrolytes.
  • Set reminders on your watch or phone to prompt you to drink water at regular intervals. It’s easy to get caught up in the cycling experience and forget to hydrate.

Listen to Your Body

A woman bikepacker cycling on a hot, sunny day 

(Image Credit: Sebastian Dahl)

Make sure to pay attention to your body and take appropriate action when needed. To prevent heat-related illnesses and ensure safer riding, follow these tips:

  • Be aware of symptoms such as dizziness, excessive fatigue, cramps, nausea, or headache. These can indicate heat-related issues, and it’s important to take them seriously.
  • If you start feeling overheated or fatigued, take regular breaks in shaded areas. Resting allows your body to cool down and recover from the heat stress.
  • Don’t hesitate to adjust your plans if your body is showing signs of distress. Prioritise your well-being and safety by choosing a shorter, cooler route.
  • Seek medical help if you experience severe symptoms. This includes but is not limited to confusion, rapid heartbeat, fainting, or vomiting. These signs may indicate a more serious heat-related condition.


When it comes to cycling on a hot and sunny day, taking the necessary precautions is paramount. By following these tips, you can ensure a safe and enjoyable ride:

  • Prepare your gear with lightweight and breathable clothing, a helmet, sunglasses, and sunscreen.
  • Plan your route wisely, seeking shaded areas and avoiding congested, low-airflow zones.
  • Adjust your cycling technique by pacing yourself. Use lower gears, focus on smooth pedalling, and take breaks in shaded spots.
  • Stay hydrated by drinking water before, during, and after the ride. Consider electrolyte-replenishing drinks for longer journeys.
  • Finally, listen to your body. Pay attention to signs of heat exhaustion or dehydration. Take breaks. Modify your route if necessary and seek medical help for severe symptoms.

With proper preparation and mindfulness, you can make the most of your cycling adventure while staying safe and comfortable under the blazing sun. Enjoy the ride, and stay cool!

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