Dealing with the Sacramento heat

Riding a bike in the heat can be tough — but with good preparation, it’s manageable. Here's the best advice:

1. Hydrate Before, During, and After

  • Start hydrated: Drink plenty of fluids starting the day before.

  • During the ride: Sip small amounts of water or electrolyte drink every 10–15 minutes.

  • After: Rehydrate with water and electrolytes to recover.

2. Time Your Ride Wisely

  • Ride early in the morning or later in the evening when the sun is lower and temperatures are cooler.

  • Avoid midday (10 a.m. – 4 p.m.) if possible.

3. Wear Light, Breathable Clothing

  • Choose light-colored, moisture-wicking jerseys.

  • A vented helmet improves airflow.

  • Lightweight arm sleeves can actually cool you by shielding your skin from direct sun.

4. Use Electrolytes, Not Just Water

  • Sweating heavily means you lose salt too, not just water.

  • Use drinks, tablets, or powders with sodium, potassium, and magnesium.

5. Pace Yourself

  • High heat stresses your body — even if you feel good early on, overheating can hit fast.

  • Ride at a slightly lower intensity, especially during long rides.

6. Protect Yourself From the Sun

  • Sunscreen (water- and sweat-resistant) on all exposed skin.

  • Sunglasses with UV protection.

7. Know the Signs of Heat Stress

  • Early: heavy sweating, feeling dizzy, cramps.

  • Dangerous: chills, confusion, dry skin (even while riding), nausea.

  • If you notice these, stop, find shade, hydrate, and cool down immediately.

8. Adapt to the Heat Gradually