Summers are getting hotter. In 2026, the UK has already seen record-breaking temperatures and extreme heat warnings. Stifling conditions have disrupted public transport and turned parked cars into ovens.

One of the best ways to beat the heat on your commute is to go by bike: you’re in the open air and you create your own breeze as you ride. You can nevertheless end up a sweaty, overheated mess if you don’t dress and ride appropriately. Here are some suggestions for keeping you cool. 

What to wear

Every July sees Tour de France riders gliding past fields of sunflowers in 30-plus-degree heat. It’s tempting to follow suit for your commute and pull on a tight Lycra jersey and shorts. It works for them, right?

While it’s not a bad option, assuming you’ll shower and change on arrival at work, it’s important to remember that Tour riders are racing. They wear Lycra primarily because it’s aerodynamic, not specifically to keep cool. People who live in really hot countries don’t wear skin-tight shorts and shirts. They wear loose, flowing clothing – often with arms and legs completely covered – to prevent sunburn and allow air to circulate. But let’s consider both options: cycling kit and normal clothes.

Cycling kit

• Head: All cycle helmets are ventilated. More expensive, lightweight ones aimed at racing cyclists are ventilated best. Yet any helmet will make your head hotter. Take it off whenever you dismount. If you get really hot, pour water on your head through the helmet vents; it won’t damage it. Balding cyclists should wear a cycling cap or bandana under a helmet to prevent sunburn.

• Upper body: If you want to wear a Lycra road cycling jersey, choose one with a long front zip and an easy-to-use pull tag. That way you can cool off as you ride. The other bike-gear option is a looser-fit mountain biking jersey or a ‘technical’ (that is, more breathable) T-shirt.

• Legs: Waist shorts are slightly cooler than bib shorts as they don’t extend up your torso. Again, skin-tight isn’t the only option: consider lightweight baggy shorts designed for mountain biking, such as Endura’s SingleTrack Lite.

• Feet: Cycling shoes with large mesh panels will let your feet breathe better. Don’t fasten them too tight. For the ultimate in breathability, try SPD sandals.

Ordinary clothes

• Head: Avoid sunstroke by wearing a bandana or cotton cycling cap – or any other summer hat that won’t easily blow off. If you wear a helmet, see above.

• Upper body: A loose shirt or blouse with buttons or press studs (which can more easily be popped open) can be ventilated on the go. Look for lightweight, breathable fabrics in light colours. Shirts designed for hiking also work well on a bike.

• Legs: Feel the breeze with looser-fit, lightweight shorts or a skirt. Linen is comfortable in the heat and dries faster than cotton. If you need to cover up, lightweight hiking trousers work well on the bike. Don’t forget an ankle strap or cycle clip if your bike lacks a chain guard.

• Feet: Take your pick – trainers, canvas shoes, sandals. Just make sure that whatever you choose has a decent grip on your (presumably flat) pedals.

Where (and when) to ride

In urban areas, where most cycle commuting takes place, heat bounces off tarmac, concrete and glass, and roads are busy with heat-emitting vehicles. Look for ‘green’ or ‘blue’ routes where possible. That’s shorthand for ‘surrounded by trees, grass and other vegetation’ (green) and ‘alongside canals, rivers, lakes and coasts’ (blue).

A partly shaded, treelined backstreet or cycle track with little traffic will be far less oppressively hot than an urban main road. If there’s a convenient towpath – and there are lots in big cities like London and Birmingham –  take that. It’s cooler by the water and there will likely be more shade.

Avoid riding in the hottest part of the day if you can. That’s between 11am and 3pm, so shouldn’t be an issue for most commuters. But bear it in mind for recreational rides at the weekends and when on holiday. Start early and plan for a long midday break out of the sun. Hot countries have a culture of siestas for a reason.

Sweat less and stay fresh

If possible, don’t carry a bag on your back. Air can’t circulate underneath it, however well ventilated your shirt, so you’ll sweat much more. Use panniers, a big saddlebag or a front basket. Try to minimise your load to reduce the overall effort you need to expend.

Slow down. Aim for a speed that’s cool enough to generate a pleasant breeze but steady enough that you don’t sweat (much). If your bike’s gears aren’t low enough to get you easily up a particular hill, get off and walk. An e-bike will make it much easier to breeze along, but avoid parking it in direct sunlight for hours on end to prevent damage to the battery.

If you have to pause during a ride, whether waiting for a companion or fixing a puncture, aim to stop in the shade. It makes a difference even if you stop for only a minute or two. 

Don’t sit in sweaty clothing at work. If you’re commuting in bike kit, you’ll be changing anyway. If you ride in normal clothes, pack at least spare underwear so you can change if you need to. A lukewarm shower is a bonus after a hot ride but not all workplaces will have the facilities. If yours doesn’t, freshen up in the loo with a quick rub-down with a wet wipe or flannel; carry a damp one with you in a plastic bag.

Avoiding sunburn

Clothing is much more effective than sunscreen. In the first place, it’s a far better barrier against UVA and UVB radiation – especially if you wear clothing with a high UPF factor (50+). Sweat, water or rubbing won’t reduce the protection from clothing. And you won’t miss bits when you put it on.

Some of your skin will inevitably be exposed. Use sunscreen with a high SPF. Pay particular attention to: nose, ears, back of the neck and the upper side of your legs between mid-thigh and knee. These areas get a lot of exposure on a bike. Don’t forget lip balm with an SPF rating.

Wear glasses with 100% UVA and UVB protection to prevent damage to your eyes. Note that the darkness of the lenses doesn’t have anything to do with UV protection. Dark lenses without UV protection are actually worse.

Staying hydrated

Take at least one water bottle with you on any ride in very hot condition. Take two on longer rides. Commuters are unlikely to be riding far enough to need electrolyte drinks or energy drinks. Plain water will hydrate you just fine and can also be poured over your head to cool your down. If you’re riding further, you can take electrolyte tablets with you to add to your water bottles if needed. Energy can be taken in the form of gels, bars or simply snacks.

Fill your bottle (or bottles) the night before and leave them in your fridge. Add ice cubes before you set off. That way you can drink water that’s refreshingly cold instead of warm.

The simplest test for hydration is the colour of your urine, which should be light yellow. Any darker and you need to drink more.