Once the Winter season fades away, many bring out their bikes.  While some ride their bikes to exercise, others use them for transportation, often to work or school.

As Summer strides across the United States, so does heat waves. With immense heat constantly arriving in the weather forecast, Trevor Ward of The Guardian compiled a list of safety tips to make sure your cycling adventures are healthy.

“In hot weather you should aim to consume an 800ml bottle at least every hour and a quarter, if not sooner.”

“Ideally carry two bottles on your bike. Make one an isotonic drink that helps to replace minerals lost through sweating. The other could be either water or energy drink, depending upon the duration and intensity of your event. But avoid sugary drinks. They may offer energy, but they could exacerbate dehydration.”

For more information, and extra tips on how to stay healthy outside of just hydration, click here.