Skip the warm-up
When the temperatures are at or above 80-90 degrees, there’s really no reason to put in much of a warm up. You’ll probably find that it won’t take long for your muscles to warm up so I would recommend trying to stay cool. Stay in the shade, pour cold water over your head and onto your shorts and jersey. In even more extreme temperatures, I have used ice in my jersey as well as in stockings stuffed down the back of my jersey.
When you’re racing in temperatures over 90 degrees, heat exhaustion is a real health concern that I’ve personally experienced and is not to be taken lightly. If you start to get nauseous, dizzy or foggy/start to black out, then you are past ‘the point of no return’ and you should stop riding immediately and get cooled off as soon as possible. No matter how acclimated one is to the temperature, there is a maximum amount of time in those temperatures one can exhaust themselves in so don’t take temperature extremes for granted under any circumstance.
Part of staying hydrated also has to do with the proper amount of electrolytes in the liquids that you’re ingesting. The hotter it is, the more sweat and electrolytes will be drawn from your body. If you start a ride, whether it’s hot or not, already dehydrated, there is no physically possible way for you to make that up during the ride. Always start any physical activity properly hydrated and again, listen to your body for how often you need to drink.
Sipping more frequently is better than gulping infrequently for several reasons: it’s easier on your system to absorb water and electrolytes if taken in smaller and more spaced out amounts and also if you’re already taxing your body in extreme temperatures, adding another ‘pressure’ of having to deal with GI distress is only going to make your body’s ability to sustain the endurance &/or effort that much harder.
For a complete description of signs, symptoms and preventive measures to take for heat exhaustion, heat stroke and other heat stress conditions the Center for Disease Control has a complete list here.
*”Heat Acclimation improves exercises performance” published in the October issue of the Journal of Applied Physiology
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