Drink Water When It's Hot
What goes into your bottle is also important. On really warm days when I know the liquids in my bottles are almost certain to get warm, I prefer water. For some reason, I just have a hard time drinking warm electrolyte drinks.
If I do have to put something in my bottles besides water, the electrolyte drinks from new companies like Skratch Lab and Osmo Nutrition go down well. In a pinch I can do Gatorade, but I find that diluting it with water (a 50-50 mix) is easier to handle.
More: The New Rules of Hydration
Eat Fruit
My appetite dissipates on hot rides, so I have to force myself to eat. Obviously, when you are thirsty it is very difficult to choke down something that is pretty dry. I like to carry snacks with more moisture, such as oranges or apples. Gels are just too sweet for me and even though they are more liquid than an energy bar, the water in them is "tied up" in the sugar and they aren't as refreshing as they should be. On hot days fruit is likely to quench your thirst rather than making things worse.
Think Twice About Pouring Water Over Your Head
If you watch the Tour de France you have probably seen the riders pouring water over themselves to cool off. I have tried that trick a few times and while it does have an immediate cooling effect, after a period of time, the water heats up and you're right back to where you started.
More: 15 Hydration Facts for Athletes
Because of this, I would only recommend this tip if you have a constant supply of water so that when it heats up, you can douse yourself again. Be careful not to use too much water. If you get your shorts and seat wet it can make pedaling uncomfortable.
Wear a Helmet
There are a few other obvious tips such as wearing light colors rather than dark-colored clothing. Also, wearing a helmet, believe it or not, can keep you cooler. If you can't be bothered to wear a helmet, a cap or hat, especially with a brim, works well too.
In summary, you shouldn't feel obligated to ride in the heat. There are a number of reasonable alternatives in brutal conditions such as indoor gyms with spin classes. If you choose to ride when it is hot, hopefully some of these tips and tricks will make your outing more comfortable and enjoyable.
More: 7 Tips for Fueling on the Bike
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