Today, it was in the low 90’s and humid in my home town of Indianapolis. Yesterday was about the same. Yet, despite the heat, I enjoyed medium-length mountain bike rides both days – the first was 30.5 miles and the second 23 miles.

How did I do it in the heat? The same way that you can! Follow these simple tips to ride safely in the middle of Summer:

1. Ride during the coolest parts of the day.

Hitting the road or trail during the early morning or late evening can result in a temperature difference of nearly 20 degrees on the cool side. You will also avoid the brute force of the sun.

2. Alter your route when possible.

If you have a choice between riding in a desert or in the wooded mountains, take the cooler, mountain option. Similarly, if you can ride on the pavement or take a mountain bike trail along a river or lake, opt for the later. Riding near vegetation or water will cool the air.

3. Start the ride well hydrated.

During a hard, hot ride, your body will divert blood to your muscles to sustain the effort and to your core and skin to cool your body. As a result, your large intestine stops absorbing water at it’s usual rate. That means if you started your ride dehydrated, you won’t be able to make up for it once you’re on the bike. Drink water every 15 minutes for the hour before walking out the door to ensure that you’re starting with enough water in your system.

4. Drink water every 10 minutes during exercise.

Once you’re riding, drink a few swallows of water every 10 minutes, or more often if you’re thirsty. Too many cyclists wait until later in the ride when they’re thirsty and then drink large amounts. By that point, dehydration has already started and can’t be reversed without stopping the ride.

According to Dr. L. Lee Coyne, you will loose approximately 33 ounces of water per hour while cycling – but it may be more on hot days. That means you need to drink about a liter (or 4 cups) per hour to maintain your body fluids.

5. On rides longer than an hour, drink a high-quality sports drink.

You don’t just sweat water and salt. You’re also losing other minerals that are vital to muscle and nerve function, including calcium, potassium, magnesium, and sodium. To replace those electrolytes, use a high quality sports drink that contains a balanced electrolyte mix and is made with glucose instead of sucrose.

6. Know the signs of heat exhaustion and heat stroke.

The signs of heat exhaustion include heavy sweating, exhaustion, weakness, cramps, dizziness, headache, chills, nausea, vomiting, and fainting. You will likely have a rapid, weak pulse and rapid, shallow breathing. Heat stroke is a medical emergency and it’s symptoms are similar to heat exhaustion but also include a lack of sweat, hallucinations, strange behavior, confusion, unconsciousness, seizure, coma, and death.

If you find that you’re showing signs of heat exhaustion or heat stroke, stop exercising and find a cool, shaded place to rest. If you’re symptoms don’t improve, get medical help immediately. It can be difficult to tell the difference between a good, hard workout and the signs of heat-related medical conditions – always be conservative and don’t push yourself in the heat.

7. Wear the right clothes.

You always here the experts talking about wearing synthetic layers in the winter, but rarely hear people talk about the right clothing for summer. Fortunately, the principles are the same.

Your body cools itself through evaporation, so you should wear clothing that encourages your sweat to evaporate. Light weight synthetics are perfect and, luckily, most short-sleeve and sleeveless cycling jerseys are adequate. On the hottest days, wear a full-zipper jersey so you can unzip it and allow the wind to blow around your torso.

Cotton will retain sweat and inhibit evaporation, becoming heavy with liquid and causing you to over heat. Avoid it when riding in hot conditions.

8. Carry the right equipment.

You have to have an easily accessible, effective way to carry water or sports drink, or you won’t use it. When road biking, multiple water bottles carried on the bike frame are excellent. If you’re riding mountain bike trails, you probably won’t want to reach for and drink from a frame-mounted bottle while riding. Consider a hydration bladder from companies like Camelbak, Platypus, and Hydrpak for a simple, effective way to access your water on the trails.

Also, invest in a good helmet with the biggest air vents you can find. There are many helmets that won’t contribute to overheating and some that may even cool your noggin more efficiently that if you weren’t wearing them.

9. Listen to your body.

Even though this is the last tip, it’s the most important. Pay attention to your body and stop riding if you need to. There is no substitute for being aware of yourself and responding to your body when it’s struggling. There will be plenty of cooler days to push yourself to the limit without the risk of heat exhaustion or heat stroke – wait for them and take it easy when the mercury is high.

If you follow these tips, summer heat doesn’t have to stop you in your tracks. You can still ride safely in the heat with a little caution, care, and attention to detail.