Heat is part of riding in the Philippines. It does not have to keep you off the bike. A few steady habits, and a willingness to stop early, let most people ride in warm weather in comfort.
This guide has two parts. The first sets out what the weather agency and the health department say. The second is general advice from ordinary cycling practice, and we label it as such.
The heat index
The heat index is a measure of how hot it feels to the body once humidity is added to the air temperature. On a humid day it is higher than the reading on a thermometer. PAGASA, the national weather agency, groups it into four bands.
| Band | Heat index | Our suggestion |
|---|---|---|
| Caution | 27 to 32°C | Ordinary warm weather. Drink often and keep a steady pace. |
| Extreme Caution | 33 to 41°C | Shorten the ride, slow down and rest in the shade often. |
| Danger | 42 to 51°C | Do not ride. Wait for a cooler hour or another day. |
| Extreme Danger | 52°C and above | Do not ride. Stay indoors. |
The Department of Science and Technology has an online guide called iHeatMap for following the heat index. Look up the figure for your area the evening before a ride.
What the health department advises
The Department of Health gives three plain pieces of advice for hot days.
- Limit your time outdoors between about 9 or 10 in the morning and 4 in the afternoon.
- Drink water before you feel thirsty.
- Wear light clothing.
For a cyclist, the first point settles the plan. Start soon after sunrise and aim to be finished, or resting in the shade, by 9 or 10 a.m. If you prefer the afternoon, wait until after 4 p.m. and carry lights in case you are still out at dusk.
General advice: water
What follows is general good practice among cyclists. It is not official guidance, and it is not medical advice.
- Drink a glass or two of water before you leave home.
- Carry two bottles, even on a short ride.
- Take a few mouthfuls every 15 minutes or so. Do not wait for thirst.
- As a rough guide, plan on about one bottle an hour in warm weather. You may need more.
- On rides of more than an hour and a half, add a sports drink or a salty snack to replace what you lose in sweat.
- Know where you can refill before you set out.
General advice: pacing
Heat makes the same effort feel harder. Ride at a pace at which you can talk in full sentences. If you cannot, ease off. Use your easier gears on any rise, and let faster riders go.
Plan your rests before you need them. Five minutes in the shade every 30 to 45 minutes costs little and helps a great deal. Wear a light, loose top in a pale color, and put sunscreen on your arms, neck and face.
Knowing when to stop
Stopping early is good judgment, not weakness. Experienced riders do it all the time. Stop riding if you notice any of these.
- Dizziness, or feeling faint
- A headache that builds
- Nausea
- Muscle cramps
- Unusual tiredness or weakness
- Chills or goose bumps on a hot day
- A racing heartbeat that does not settle when you slow down
If that happens, get off the bike and into the shade. Loosen your clothing, sip water and pour some over your head and neck. Tell your companions how you feel. Do not ride on until you feel fully well, and consider ending the ride there.
Confusion, fainting, or symptoms that do not ease after a rest in the shade need medical help at once. Do not leave the person alone.
If you are older or returning to riding
Many of us find heat harder to handle as we get older. That is no reason to stay home. It is a reason to start gently, ride in the cool hours and build up over several weeks.
If you have a heart condition, or you are returning to exercise after a long break, talk to your doctor before you start. If you take medicine for your heart or blood pressure, ask about exercising in the heat as well. This is ordinary caution, the same you would take before any new exercise.
For the coolest months of the year, see when to ride in the Philippines. If you are planning your first outing with others, see your first group ride.