Food 101: Practice proper nutrition while cycling in the heat

The Texas summer heat can be brutal and take a toll on an endurance athlete's normal nutrition regimen. It is extremely important to maintain your nutrition and hydration routine while riding in these blistering temperatures. Riding in 100+ degrees, I've lately found myself going through both water bottles in half the time it takes in less extreme conditions. It can also be difficult to eat when you feel hot, sticky and full from all the fluids you've been drinking. But just remember, your body is working harder than usual and it needs calories to maintain a strong performance. If you are going on a ride for 2 or more hours calorie consumption is vital. What I have found to work best for me are a mix of bananas, Cliff bars and Fig Newtons. I typically ride with one bottle full of sports drink and one bottle with water. And I always carry along extra packets of an electrolyte drink that are easy to store in my jersey pockets or saddle bag. In the heat it certainly can be more of a challenge to swig that Gatorade, but it is definitely important to refuel your body with electrolytes, especially on summer rides when your body is producing more sweat than usual.

When it comes to hydrating, a good rule of thumb is to take a few large sips every 15 minutes. In the 100+ degree weather that we've had, I've been taking a drink more like every 5 minutes to avoid overheating and dehydration. As far as nutrition goes, if you are on a long ride a good rule of thumb is to consume between 150-200 calories per hour. There are many goos and globs out on the market that are popular; these are easy to carry and quick to consume. But if you are looking for a less expensive alternative, Fig Newtons are a great snack to pack. Bananas fit pretty nicely in a jersey pocket as well and are a great pre-ride bite to fuel your body with the potassium it will need which can help you avoid cramping.

The most important thing to keep in mind in this heat is to not falter on your normal nutrition plan. Proper hydration and nutrition will keep you going and riding even when you think it's just too damn hot.