Heatwave & cycling: our tips for riding a bike when it's hot (without melting on the spot)

Yay, it’s summer! We can enjoy the sun for bike rides just the way we like them. Well… except when the sun is beating down a bit too hard. It’s true that when it’s as hot as a pizza oven, the idea of using your calves to get around can discourage more than a few.

However, there’s no need to put your travel plans and your bike away in the garage!

If you’ve planned an escape along the banks of the Seine, a romantic stroll in Fontainebleau, or an excursion to go swimming (priorities, right?), we’ve put together a little survival guide to avoid overheating on the saddle.

1. The bike belongs to those who wake up early

Come on, set an early (very early) alarm in the morning to leave while it’s cool - “so fresh!” If you’re feeling lazy, think of the rewards: an early start promises quiet roads, golden light for photos, and breakfast on a terrace with a view.

The advantage is that you’ll also have plenty of time to explore the surroundings… or enjoy your accommodation with a pool. And above all, knowing that you’ll be pedaling without turning into a burrito left too long in the microwave.

No more rides in the blazing sun between noon and 4 PM. Even your bike is begging you to stay in the shade. Use this time to take a well-deserved nap or devour the latest book you’ve found.

2. Hydration, hydration, hydration (no, spritz doesn’t count)

This is the basics. And yet, many of us still skip the water break under the pretext that we’re in a good rhythm. Big mistake.

Rule number 1: drink BEFORE you’re thirsty.

During the Tour de France, in high heat, cyclists can lose up to 3-4 liters of water per hour. Sure, you don’t have a polka dot jersey, but you get the idea: drink!

The ideal hydration plan:

• A sip every 10-15 minutes
• Two water bottles on the bike, one with electrolytes (the magic tablets that prevent cramps and fatigue)
• Refill whenever possible (fountains, cafes, cemeteries…)
• Drink before and after the bike ride too

Tip: apps like Owater list water points for you to refuel!

3. The outfit makes the cyclist (especially when it breathes)

Yes, that vintage denim short gives you a retro vibe like "Amélie Poulain on a jaunt," but in terms of breathability… let’s pass.

Instead, opt for technical, lightweight, breathable, and light-colored clothing.

On the accessory side:

• Cap or buff under the helmet to avoid sunburn on the scalp
• Sunglasses with UV protection (and not just for style)
• Lightweight gloves to avoid slipping off the handlebars

4. Sunscreen, to avoid the grilled sausage look

Because a sunburn on your thighs during a 3-day trip is hell on two wheels. And as the League Against Cancer would say, “we're not sausages”.

Choose a sweat-resistant sunscreen, SPF 50, and remember to reapply every 2 hours. Don’t forget the sneaky areas: neck, ears, hands, under thighs (yes, yes), and even your back if you’re riding in a tank top.

Bonus: A sunscreen stick to slip into your saddlebag for quick touch-ups.

5. Adapt your route (yes, even if the road was “incredible on Komoot”)

Burning asphalt + zero shade + 14% incline = the Bermuda Triangle for cyclists.

Favor shaded routes: forests, riverbanks, towpaths. The Marais Poitevin, for example, with its shaded canals, offers a particularly pleasant microclimate, where you can ride without feeling like you’re at the end of your life after 3 pedal strokes. Otherwise, head to the coast for a route with built-in air conditioning thanks to the ocean’s coolness, like the Vélomaritime or the Vélodyssée.

In any case, take your time and plan shorter distances than usual. You can show off on Strava another time (or not).

6. Think cool

Too hot? (Hot damn). There are a thousand and one tricks to lower the temperature (without installing a fan on your hybrid bike, even if the idea is tempting).

Here are some tested and approved ideas:

• Wet your t-shirt or cap at a fountain before heading out again
• Use a spray bottle in your water bottle to mist your face
• Take a swimming break if you pass near a body of water

7. Listen to your body (and leave the ego in the garage)

Do you have an irresistible urge to lie down in the ditch for a nap? That’s not the call of the wild. It’s overheating. Is your head spinning? That’s not the rom-com effect of seeing your partner beside you. It’s overheating! At the first signs of heatstroke (headaches, nausea, confusion), stop immediately. Seek shade. Drink. Cool off. Rest. Resume only when you feel better. Otherwise, shorten your stage.

8. Sugar is life

Heat = fatigue + low blood pressure + low sugar. And that’s the perfect cocktail to end up lying in a ditch in the middle of an existential introspection.

To avoid activating the “what am I doing here” mode, opt for easy-to-digest snacks that are rich in water and carbohydrates:

• Cubes of watermelon (refreshing ++)
• Bananas
• Drinkable applesauce
• Energy bars

Warning: when we say “sugar is life,” we’re talking about life on the bike. Not life in general. We’re not in Karadoc mode with sugar. Just in case Haribo candy fans get carried away, we remind you that too much sugar = increased risk of cavities, overweight, diabetes, and cardiovascular diseases. There you go.

Need a route adapted to the season? A bike rental with a competition bottle holder? Or just good tips for smart cycling this summer? Come see us. At DolceVia, we have biking in our blood… even when it’s 40°C.