Riding in the sun isn’t easy and your body needs to adapt. The cyclist who is particularly exposed must be protected from the burning sun which can have serious consequences on the group. Here are some ground rules for cycling serenely in summer.

Avoid overheating
During exercise, your body temperature increases and in order to limit this ‘pressure-cooker’ effect, the body eliminates heat through sweating. This ensures thermotaxis, meaning the body’s capacity to maintain a constant temperature. In very hot weather the body can lose up to 2 to 3 litres of sweat, and consequently a considerable loss of water and minerals, which has to be made up for in order to avoid dehydration and cramps. If accustomed progressively, our body increases its thermotaxis capacity which is why it’s essential to get used to the heat during training. Before a race, a gentle warm-up including 2 to 3 sprints of 15 seconds allows the body to get used to the external temperature.

Drink to ride more efficiently
Water loss of 2% of your body weight leads to a 20% drop in your ability. Dehydration of more than 4% can reduce your ability by almost 40%*. Thirst being the sign that dehydration has started means that you mustn’t wait to be thirsty to drink. Ideally you should drink in proportion to sweat loss, which can be calculated by weighing yourself before and after a race. Each kilo lost corresponds to one litre of water eliminated.

A good strategy consists of drinking 1 to 2 mouthfuls of HYDRIXIR ANTIOXYDANT every 5 minutes, right from the beginning of an effort. By doing so, you’ll be providing your body with the vitamins, minerals and energy required for your body and muscles to function correctly. In these conditions, take 2 bottle holders on your bike and choose the 0,8L bottles: one containing HYDRIXIR ANTIOXYDANT, and in the other water. Remember not to dilute HYDRIXIR ANTIOXYDANT in icy wafter, your stomach won’t appreciate great differences in temperature.

If you take part in a cyclosportive : stop for a moment at a food station to fill up on water and the HYDRIXIR drink. It’s better to lose 2 minutes stocking up than dried out and exhausted by the sun.Get equipped and avoid heat stroke.


Certain precautions must be taken before going off to ride in the heat, particularly in terms of equipment. Opt for light, technical clothes specifically created to eliminate sweat and choose light colours. Your helmet must be well ventilated. Shoes mustn’t be too tight and socks should be thin and light. Don’t leave without water resistant and smooth sun cream,. Finally, remember to take your sunglasses.

The right diet
In hot weather, it’s possible to decrease the dose of HYDRIXIR ANTIOXYDANT : 2 level spoonfuls in a 0,6L bottle or 3 level spoonfuls in a 0,8L bottle. You can also take an OVERSTIM.s GEL every 45 minutes.

By Marion - Sports Dietitian