Such great advice. I'm also a cyclist in Florida, and her advice is spot on of course. Too often I see people not drinking enough because they get caught up in the speed of the group, some people are not good at drinking while riding (a skill everyone should master as soon as possible), and then there are those who foolishly won't carry more than one bottle because of the weight. Everyone should heed your friend's advice.

I usually try to ride with 2 bottles. One with regular water and the other one with electrolytes. It has helped a lot! I ride wither very early or very late in the afternoon to avoid the heat

I live in a very hot area and I must say that not all heat is created equal: - dry heat is slightly easier for me, I try to drink my water but not too much, to avoid excessive sweating.... directly after my ride I drink a mini bottle of water with electrolytes and have as much fruit as I can. - humid heat I don't even bother , the air is so heavy it feels like breathing under water....no matter how slow I go, dehydration is around the bend. One thing is common is the high heart rate..... I keep my rides short either at sunrise or sunset.

Just found your channel. Thanks for creating this! Very useful advice. I'm just getting back into cycling after years off the saddle. I'm in Taiwan so we also have high heat and humidity. Been keeping rides short and sweet this summer with climbing along shaded routes. Although it's tempting to do some more adventurous routes, those will have to wait until the weather cools down and my general fitness level has improved.

Right now, the average temperature around 12 noon is 33°C (91.4°F) in The Bahamas (where i live), so im making darn sure to stay hydrated every chance i get. Also, since the beach is easily accessible, every time i go for a zone 3 or 4 ride, I'd take a swim afterward before the sunsets. Its always so relaxing!

Thank you for addressing this easily overlooked topic for cyclist. I’ve experienced the brutal heat and know it’s no joke. Be safe out there cheers from MD!

If you see salt rings on your shorts or dark jersey it's a sure sign you've lost sodium. But you may not see them in humid weather. To compensate sodium loss, you should be adding some salt or electrolyte tablets to your water bottle. These tablets typically are easy to carry and do not have carbs. Even salt packets from fast food chains can be used (but don't taste great). If you don't have a bit sodium, you'll find that you won't feel hydrated and will just likely excrete the fluids too quickly. In a pinch, potato chips can be helpful, when consumed with fluids.

This is right on time for me. Been trying to get my nutrition figured out. I bonked twice in 3 rides.

ive been riding starting at 4:30 am over here on the gulf coast. i love it so nice and quiet.

Not just dehydration in this extremely summer, But Lactic Acid buildup as well. A proven method for clearing lactic acid is engaging in active recovery rides, after weekend rides. Low-intensity recovery rides should help clear lactic acid from the body. Also, Keep in mine, proper warm ups! Weekend cyclists are notorious for not warming up enough. What is a proper warm-up before exercise? In general, warm up by focusing first on large muscle groups, such as your hamstrings. Then you can do exercises more specific to your cyclingt activity, if necessary. Begin by doing the activity and movement patterns of your chosen exercise, but at a low, slow pace that gradually increases in speed and intensity.

Great information. I live in the phoenix area and we just finished a 30 day streak of temps reaching 110 or more. My group meets at 5am for our rides and usually are back home by 8am.

I had electrolytes before my ride, I split another serving between my bottles, and then come back and work from a slightly warm shower to a cool shower. Last two rides I needed an additional electrolytes serving in the afternoon to fully feel energized again.

Great video! ❤

Just moved to north FL from the west. Super to see this as I get acclimated. Plus the comments section is really great.

Interesting video, but when it was too hot for me I was unable to ride the bike. Most important if you go riding in temperatures between 20-25°c, eat dried fruit, isostar and drink gatorade. I used to have this way of eating before long trails on MTB and on long road rides and it worked for me. I would advise to ride on small distances , then medium distances and then long distances if you are foing to venture yourself into riding with the heat. And use a gear that is versatile and adapted to the season and weather you are riding. Good advice from Mrs Bandin

Great information Lu. Yes, south Florida is hot. Others that have visited tell me the same about their area but then come here and have cramped. Our issue here is not just the heat but the humidity is brutal making it feel worse! As Mari and as you know I do endurance riding and that helps me is drinking a day or two prior to a big ride. Usually an electrolyte drink such as Biolyte. I did a sub-4 century in this heat with four Biolytes.

Great topic Luis. As a very heat sensitive rider, her advice is very useful.

Great tips! I learned a few things for sure, especially the part about taking in some extra food and water two days before a long ride. I've always started loading up the day before, but I'll do it two days before from now on. I live in New Mexico, and it's plenty hot here. I ride for fun and fitness on the weekends and for commuting during the week. Whether I'm commuting or riding on the weekend, I definitely pedal more slowly in the heat. When I go for longer rides, I bring more water than I think I'll need, or I'll choose a route where there are public water fountains where I can refill my bottles. I sweat more than your average bear and lose a lot of salt, so I will often fill one of my bottles with an electrolyte drink. To stay on top of my hydration, I keep an eye on the clock and take a drink every 15 minutes and have a snack every hour. I also take breaks more often than I do in cooler temperatures. I went on an 80-mile ride this past weekend, and I stopped for 5-10 minutes every hour, even at the beginning when I was feeling fresh. It's amazing how just a short break can reinvigorate you.

What a great video. This is much needed information. Thank you both. Now let's ride....

Great topic & advice, totally relevant and timely, would love to hear a deeper dive into Ms Bandin’s knowledge and experience.

Great advise and information . South Texas weather is very similar to Florida’’s . We ride early before the heat and humidity get crazy . Muchas gracias and ride on ! 🚴🏼✌️

WOW Luis this was a top rated video i can show to our club thank you so much and to Dr Bandin a big please for a follow up video with this Lady ,Keep safe Sir.

Just another Texas summer here in San Antonio but a longer string of days with 100+ temps. I always ride in the morning starting around 8 am but it's very uncomfortable even then because the humidity is usually around 80-90%. I'm seventy years old and heat really effects performance. Riding with temps around 60 degrees and I feel like I'm 50 years old again. Cooler temps are a couple of months away for us in south Texas.

Its funny I just did a ride right after you posted this video. It was hotter than I thought it was, turned out to be 98 degrees by the end of hour one. I drink a lot of water, a medium to large water bottle every hour or more(all electrolytes in the summer). I also break up my eating to half hour doses of half a bar. Be careful out there everyone.

I work everyday outside in the E.N.C. heat. When signs appear, for me anyway, I have maybe ten minutes to get back on track. It happens fast, I tested myself in humid, one ten temp with no water and nothing on but a pair of shorts. I quit sweating and knew I was getting in trouble. Water was across a ditch about a hundred yards away, by the time I got to the ditch I just wanted to sit down and rest but I knew I needed to get to water. By that time the ditch was see-sawing and I didn't know if I could make it or not. Thank God I did but it was a close call. I now know my limits. I drink water all day long and two quarts of green tea without sugar. I disagree with preparing two days ahead, if anyone wants to ride high heat, start in the spring and get used to the heat and drink huge amounts of water daily. If you aren't used to the heat don't ride in it, it's not worth dying over. One hundred degrees feels like eighty to me but I'm used to it. I'm sorry about my comment being so long but this is a very important subject. You're video was excellent and a great service to riders. Great interview with a great person also. Please try to get more interviews with her, she understands things better by being a rider herself.

Excellent info Louis and Maddi.. I’m off to Mallorca next week so timing is awesome 😊🌞🚴🏻😃👍🥇Pete

I ride in SoCal, but only along the coast (Playa Del Rey, the Beach Cities, and Torrance.) On other days I ride the Long Beach bike path along the coast, and some of the “river” (aka aqueduct) trails. 😁 I stay clear of the Palos Verdes Hills when it’s hot. 🥵

Thank you so much for this video you' re AWESOME! I have issues with extreme heat.

I work outside heavy labor. And I just came across Redmond products. It’s salt from a 800’deep mine in Utah sodium/potassium/chloride/calcium/magnesium all natural with flavor game changer in intense heat 😎

Great content brother.

Thanks for this important video. Always enjoy your insights.

Good time to ride bike at 5: 30 up to 7 a.m. to avoid blood pressure going up, just ride moderately if not young anymore

Excellent information for before ride & after.

I will keep this in mind when summer hits here in NZ.Hopefully it won't be too hot.

Very well done sir, and classy.

Great information 😊.Thank You

Exactly luis. We have rail trail here in N Florida that is like riding through an enchanted forest that I have overlooked in the past because of the short 15 mile length. Then one day, duh, it dawned on me to do multiple laps? I start at sunrise and can have a 60 mile ride completed by 10am and it's all shade. Something that also helps me is to park the car in the shade so when I'm finished I'm not climbing into a sizzling sun baked vehicle.

Excellent video !!

Hola Luis really a timely subject.I live out here in Texas and as you mentioned it is hot everywhere.I did live in Lake Wales FL. For a couple of years. Any way enjoyed the information provided by Marti-Carmen I’m also a whole food plant based eater as well I can attest to the health benefits. While I don’t ride in group rides I prefer solo 🚴🏼. I still like you videos and the information you come with keep up the good work. Adios

Excellent video and excellent reminders. About to head out and ride about 30miles in 100f. We're not really experiencing unprecedented "extreme" heat or "extreme" weather; it's just summer time. It was much much hotter in the 1920's and 30's.

Great Video. I'm in Vegas and the weather has been 110° or hotter. I've had to wake up around 4am to workout when it's only about 100. I ride on my trainer in my garage

I'm lucky to have genetics that allow me to be extremely tolerant to heat and sweat. I do not sweat as much as most people i see riding in summer. Everything she has said is true. Depending on the distance i always carry 2 tablets of electrolytes with me. Hydrate the night before and in the morning. Usually the first hour you can just drink water, but anything after that you need electrolytes in every bottle. 2hours ride time and im already drinking 3 bottles.

Howdy from Hong Kong. Great stuff👍👍👍👍👍👍

Really nice person! Thanks

Extreme what? Oh.... I'm in the highlands of Scotland, I'll just turn the fire down a bit and open some windows when on the trainer.... autumn ("fall") is already here..!!!

Great video I'm here in south Florida and I have cut down on my cycling the past 2 weeks ... great advice

I guess this would be a good place to share my recently finished homebrew electrolyte syrup recipe. 334g water, 556g sugar, 7g whole foods brand kosher sea salt, 17g LoSalt iodized reduced sodium salt. Heat it all up in a pot to get the sugar and salt to dissolve, and bottle. Per 20-24oz bottle I use 56g of syrup, whatever flavoring I'm feeling (lately my favorite is Peychaud's bitters), and top up with water. Edit: the brands I use and list don't matter in and of themselves, but these quantites are based on math using these brands' specs. You just need a normal salt and a lite salt that replaces some NaCl for KCl. If you use different brands to mine, the quantities might differ.

just had a hard day on bike due to the heat. it just didn’t feel right, don’t even know what i’m doing any more. next time i’ll get prepared.

Awesome. Thank you sir. Orlando fla. Still commuting 100 mi a wk. Plus weekend rides. I'm acclimated for sure. It's hot not gonna lie.

I have noticed the gravel bike is on side lines for now. Cannondale old school triple ring for cadence commuting. It literally rides itself. Less effort, not killing myself in heat.

Good information 👍🏾

Great video 📶

I'm a cyclist in the UK. Any tips on how to deal with the EXTREME 60°F temps we're experiencing this 'summer'.

In the video, I see everyone riding in short sleeves. But a summer heat question that I would ask is, short sleeve or long sleeve jersey?

good video. perfect timing, been killer out here. I am sure worse in you area, stay cool!

Did a 60m gravel ride Sunday felt like 300m

GREAT video Luis. Do you have a recommendation for non-sugar added electrolytes?

I deal with extreme heat by staying out of it. My body doesn't process heat well. However, if I start out riding in cooler weather and it gets hot, I fair better, but if I go out in the heat I don't feel as good. The heat just zaps my energy. So, I will get on the trainer if the weather is too hot for me. I tell my fellow riders...I am good from 20*-89*😬 But, I can't get people to ride with me in the winter months.

Great info!

Step 1) Move from Florida to Utah 😂Seriously though, humidity makes the heat so much worse! I regularly ride in 85-90 degree weather out West, no way would I ride during those temperatures with the humidity in the Southeast!

Firstly the positive part: A very nicely presented video as usual. Your editing is nice and crisp and professional looking. 🙂👍🏻 I was wondering why her advice sounded very surface level, non specific and not very medical in nature? To put it bluntly I think it sounded like very basic common sense? 🤔 So I asked my wife (who is a PHD Doctor of Science in Genetics and DNA testing.) what a Nutritionist is? She made it clear to me that they are not Doctors and are lower ranking than a Dietician. (Also NOT a medical Doctor but is better educated on the human body than a Nutritionist.) Nutritionists basically have no qualifications or advanced knowledge to advise you on how to deal with the heat or even how extreme temperatures or extreme exercise will effect your body. They do diet and meal plans for “healthy” living. (Whatever that currently is based on very little science if any?) The person you need to speak with if you want good advice is a Sports Scientist or a Medical Doctor. (Preferably someone who works with athletes.) I mention this for some of your uncritical-thinking viewers, who were impressed by her lab coat and thought her advice was good? 1 example I will give is: She said to avoid getting into an aircon car right away if you are suffering from the heat? But I checked online and the Mayo Clinic in the US say if you are suffering from heat exhaustion to get into a aircon building as soon as possible! 🤷🏻‍♂️ Still love your videos, I understand you made this with the best of intentions and I look forward very much to the next one. All the best and safe riding to the both of you. 🙏🏻

some people say that heat is the poor man's altitude training, and they aren't necessarily wrong!

Hi, my name is Pιτ. very useful video, since here in Greece, in the southern part where I cycle, the temperatures are always high. What is the average temperature you cycle in your country and is there any recommendation for the highest temperature one can cycle safely from your guest?? I wish you all always pleasant and safe bike rides

Hey Luis, where are you from ?