Riding in the Heat
On a group ride from Salamanca, Spain to Porto, Portugal, I had the honor of meeting a husband and wife team that joined us for this wonderful biking excursion across the Iberian Peninsula a week or two before the summer heat would be kicking in and ending the cycling season for the area. They were both seasoned cyclists, and judging by how they flowed effortlessly through the long, windy downhill roads, far more skilled than I am behind the handlebars. As we rode together, I learned this was their first long ride of the year.
Along the way, they shared a bit of their story. Almost exactly a year before, they were riding together in another part of Europe. It was a warmer-than-usual day, and they had spent the better part of a morning climbing a particularly steep mountain road. When they finally reached the peak and started accelerating down the other side, the husband passed out and crashed at high speeds into the side of the road. His wife, a cardiac nurse by training, saw him go down, jumped off her bike, and immediately started performing CPR.
Several broken bones, a series of major surgeries, and a year of aggressive physical therapy later, he was biking right beside me on this trip, thankful to be alive and able to ride with us.
While most days in the San Diego area, especially near the coast, are usually pretty mild, we too have our hotter days that put us at risk, whether that's because our planned trip takes us east toward hotter areas or a Santa Ana event turns the whole region into an oven.
Extreme heat is typically defined as temperatures that are significantly hotter than what is normal for the area, or a day where the humidity is much higher than what is normal for that locality. So if you're someone who lives close to the coast where temperatures tend to get no higher than the 70s, a 90-degree day is an extreme heat day for you, while for your biking partner who lives in our East County area, this may be a normal summer day. Likewise, if you live in San Diego where the humidity is typically somewhere around 67 percent or so, and the next day the humidity jumps to the upper 80s, you and your body will feel the stress of these conditions. Before heading out, it's also worth checking the forecast and any heat advisories, especially if your ride takes you away from the coast into warmer parts of the county.
Excessive heat can lead to heat-related illness, which is when the body cannot cool itself down properly. Each year about 20 people die in San Diego County due to heat, with many more being hospitalized and/or suffering permanent physical harm. These numbers are steadily rising year after year, so we need to do our part to keep ourselves and each other safe.
Heat-related illnesses can range from uncomfortable heat rashes and heat cramps to heat exhaustion and even heat stroke, which requires immediate medical attention. The CDC's National Institute for Occupational Safety and Health has a great web page that provides an overview of the various symptoms and treatments for heat-related illness. The key takeaway, though, is that if you're not feeling right or your biking partner seems a bit off, it's time to take a break from cycling, find a cool place to rest, and drink some water, maybe with some electrolytes in it, and when in doubt, seek out medical help.
Signs of heat stroke can include confusion, slurred speech, loss of consciousness, seizures, or a body temperature above 103. If someone is experiencing these symptoms, call 911 immediately.
While everyone is at risk for heat-related illness, older cyclists, those with chronic medical conditions, pregnant women, and young children are more vulnerable, so keep this in mind if one or more of your bike team members may fall into one of these groups. If you're riding with others, make a point to check in with one another periodically, since someone experiencing heat-related illness may not recognize the warning signs themselves.
Like many of you, I want to be out cycling as many days as I can, and when above-average temperatures hit our region, I consider the following precautions:
Choose a coastal route. I'll choose a bike route that hugs the coast rather than one that takes me east into the mountains or the desert areas if I'm biking for fun or exercise. There's ever-increasing bike infrastructure along the coast that makes this a viable and enjoyable alternative.
Avoid the midday heat. I typically like cycling in the early morning since there's less traffic, but it's also significantly cooler. Evening cycling can be another great window, especially if you have a bike light set you've been excited to try out.
Drink more water. I'll bring extra water with me on warmer days, or simply adjust my route so I travel past public fountains regularly and can fill up anytime I'm running low. While cycling, I make a point of sipping my water more frequently, since dehydration can creep up on you when you're focused on your ride.
Cool your body, not just your thirst. Water is important, but cooling your body is just as critical. If you begin feeling overheated, move into shade or an air-conditioned space and give your body time to cool down before continuing your ride.
Slow down. I love riding my bikes at top speed and testing my fitness. On hot days, though, I adopt a more casual pace. I've noticed that the slower pace makes it easier for me to notice any warning signs that I might be overheating.
Ride with others. This is the one I am still working on, since I live several miles away from my friends who also cycle. When I do ride with others, especially on hot days, it's not only fun to be part of a group, you also look out for each other in case the heat hits one of you harder than they realize.
With a few precautions, including keeping an eye on our region's weather forecast, summers can be a fantastic time to move around on two wheels. Whether you're cycling to work or school, running errands, or pedaling for fun and exercise, taking a few minutes to plan ahead, stay hydrated, know the warning signs of heat illness, and look out for one another can help keep every ride safe. See you on the road!
Additional Resources:
California.gov: Extreme Heat Preparedness
California.gov: Disaster Ready Guide
San Diego County: Public Cool Zone Information
About the Author: Craig Reed works with Community Organized Relief Effort (CORE), where he supports climate resilience, disaster preparedness, and community engagement initiatives across San Diego County and Imperial County. An avid cyclist, he is passionate about empowering communities to prepare for and adapt to the impacts of extreme weather.
