By Richard Thorpe
We are coming into hot weather season. Here are some general tips to enjoy your riding days safely.
Hydration
Pre-hydrate – liquids to use
- Water
- Skim Milk
- Sugar-free sports drinks (Liquid IV, Body Armor)
- Dilute fruit and vegetable juices – especially cucumber, watermelon, etc.
- Coconut water (not coconut milk)
During ride
- Cold water (ice, insulated bottle, freeze bottle)
- Sugar-free sports drink
- Avoid
- Sugary drinks, including smoothies and energy drinks
- Caffeine (which is a mild diuretic)
- Hot drinks
Protocol
- Drink 500ml 2 hours before your ride
- Drink 500 ml half hour before ride
- Drink 1 litre per hour riding (one water bottle)
- 500 ml after ride – coconut water (eg. Body Armor) is quickly hydrating and soothing to the throat.
Regarding “electrolytes”. If you sweat profusely, or are prone to cramps replacing them might be important. The electrolytes in sports drinks are sodium chloride (salt) and potassium. Potato chips and a banana provide the same electrolytes.
Riding Strategy
- Wear loose, light colored clothing and thin but wicking socks.
- Sunscreen or sun blocking clothing is important.
- Seek shade
- Slow down
- Stop in the shade to hydrate periodically, as well as drinking on the fly. Check heart rate and if elevated stay put until it returns to normal resting.
- For cooling your core temperature hold your wrists under a cold washroom tap, or immerse in cold water for a short time.
- Dowsing clothing with cold water that can then evaporate can help.
Dehydration
Watch for warning signs of dehydration (not in any particular order.) It is very hard to recover once these symptom begin, again emphasizing again the need to prepare your body.
- Decreased concentration
- Increased rate of perceived exertion
- Dizziness
- Thirst
- Lightheadedness
- Rapid heartbeat
- Nausea/vomiting
- Lethargy or sleepiness
Keep close watch on yourself, and also those you ride with. You may see them having difficulty before they realize it themselves. Be patient with yourself and with others.
Photo: EVCC cyclists riding in 30-degree sunshine on Canada Day 2025.
