Racing in the Heat: A Cyclist’s Guide to Power, Heart Rate & Precision Hydration

Hot weather can break even the strongest riders — but it doesn’t have to. Whether you’re training through a heatwave or lining up for a summer race, knowing how to adjust your effort and fuel your body properly is key to performing at your best.

Here’s what every cyclist needs to know about managing power, heart rate, and hydration in the heat — and how Precision Fuel & Hydration’s 60g carb + 1000mg sodium drink mix and sodium capsules can help you ride stronger, for longer.

Why Riding in the Heat Feels Harder

When it’s hot, your body works overtime to keep cool. That means more blood is sent to the skin to dump heat — and less goes to your working muscles. The result? Your power numbers drop, even though your heart rate stays high.

A key study found that cyclists produced about 10% less power in hot conditions, even though their heart rate barely changed. It’s not a sign you’ve lost fitness — it’s your body managing heat.

What this means for your training:

• Don’t chase your usual watts in the heat — it can lead to overtraining or burnout.

• Use heart rate or perceived effort as your guide when it’s hot.

• Drop your power targets by 10% during hot-weather sessions or races.

Why You Need More Sodium in the Heat

As your sweat rate increases, so does your sodium loss. Sodium is essential for holding onto fluid, absorbing what you drink, and keeping your muscles firing.

That’s where Precision Fuel & Hydration’s 60g/1000mg drink mix comes in. It’s built for athletes training in the heat, combining:

• 60g of carbs per serving to fuel your ride

• 1000mg of sodium to match real-world sweat loss

• A light, clean taste that’s easy to drink when the heat is high

For even more control, sodium capsules let you top up your intake based on your individual needs. Each capsule contains 250mg of sodium, making it easy to hit your targets on longer rides or especially hot race days.

Your Simple Hot-Weather Ride Plan

Before your ride or race:

• Drink one bottle of the 60g/1000mg mix 60–90 minutes beforehand.

• This gives your body a head start on carbs, fluid, and electrolytes.

During your ride:

• Aim for 60–90g of carbs per hour using drink mix or gels

• Take in 600-1000 mg sodium per litre, depending on your sweat rate

• Use sodium capsules to fine-tune based on how salty you sweat

Ride Smart, Stay Strong

Cycling in hot weather doesn’t have to mean fading performance. By adjusting your effort and fuelling with Precision Fuel & Hydration’s 60g/1000mg drink mix and sodium capsules, you give your body exactly what it needs to handle the heat — and perform at your best.

Hydration isn’t just about drinking water — it’s about supporting your core body temperature and performance. Make it precise. Make it powerful.