Summer Riding -- Heat, Hydration and Health

Summer riding season is here! Long, sunny days are perfect for putting in big miles, but high heat and humidity can turn a beautiful ride into a dangerous one if you’re not prepared.

Here is a reminder of the practical steps to help you stay strong, safe, and smart while you're out riding — plus, what to do if things don’t go as planned.

1. Know the Risks

Your body works hard to stay cool on a hot ride. When you sweat more than you drink, dehydration sets in.

Heat exhaustion or heat stroke can come on quickly, so watch for early signs:

• Excessive sweating or no sweat at all

• Cramps, dizziness, or headache

• Nausea, confusion, or weakness

Don’t tough it out. Take action at the first warning sign.

2. Hydrate Early, Often and Smart

• Pre-hydrate before you ride — don’t start out behind.

• Drink regularly, even if you’re not thirsty. Aim for at least one bottle an hour, and more if it’s hot.

• Add electrolytes — plain water alone won’t replace what you lose in sweat. Use sports drinks, electrolyte tablets, or salty snacks to help maintain balance.

3. Dress and Ride for the Heat

• Wear light-colored, breathable, moisture-wicking clothing.

• Use a vented helmet and cooling accessories like a neck gaiter soaked in water.

• Take frequent shade breaks and don’t be afraid to cut a ride short.

4. Eat to Stay Energized

Your body burns more energy keeping cool.

• Pack easy-to-digest snacks that are accessible and easy to consume while on the bike.

• Include salty foods to replace sodium lost in sweat.

• If you feel weak or lightheaded, stop and eat. Sometimes you’re just out of fuel.

5. Be Ride-Prepared

Heat emergencies can happen to anyone, no matter how fit you are. Always:

✅ Carry extra water.

✅ Know where you can refill bottles along the trail or route.

✅ Tell someone your plan and expected return time.

✅ Bring your phone — fully charged.

✅ Go with a riding partner when you can.

6. What To Do In an Emergency

If you or someone else shows signs of heat exhaustion:

🚨 Stop riding immediately.

🚨 Get to a shaded or cool area.

🚨 Remove helmets, loosen clothing.

🚨 Drink water slowly — small sips, not gulps.

🚨 Apply cool, wet cloths to skin, or pour water over the head and neck.

🚨 If symptoms don’t improve quickly — call for medical help.

7. Plan Your Ride

A good plan is your best defense against heat-related trouble. Before you roll out:

✅ Check the forecast. High temps, humidity, or heat advisories mean you may want to shorten or reschedule your ride.

✅ Know your route. Ride a shaded route, consider riding an out and back, or choose a route with easy bailout points if you need to cut it short or need a pick up.

✅ Adjust your start time. Ride earlier in the morning when it’s coolest — or later in the evening as temps drop.

✅ Plan longer stops. Schedule extra breaks during the hottest hours of the day to rest, hydrate, and cool down.

✅ Set realistic goals.  Save personal bests for cooler days. Listen to your body and don’t overdo it.

✅ Share your plan. Tell someone where you’re going and when you’ll be back.

✅ Pack smart. Bring extra water, electrolytes, snacks, and a small first aid kit — just in case.

A little planning helps you stay safe, ride strong, and enjoy the journey — no matter how high the mercury climbs!

Enjoy the Ride — Stay Safe

Riding in the summer heat can be fun and rewarding if you respect the conditions. Be smart, listen to your body, and remember: it’s better to cut a ride short than to risk your health.

"The Wall" is real — don’t run into it. Plan ahead, pace yourself, and you’ll finish strong and smiling.

Stay cool out there!

Lisa Meester, co-owner and someone who has run into "The Wall" a time or two

America Bicycle Journeys

Based in Fulton, Missouri

Offering supported, long distance bicycle tours, trail services for the Katy Trail and Rock Island Trail, and shuttle services for Missouri's premier mountain bike parks.

573.220.0806