Training & Nutrition - Hydration and Heat

Ok, quick question about riding in the summer. Today it is 31*C, feeling like 41*C with the humidity (that's about 88*F feeling like 106*F). With this much humidity I would imagine it'd be a lot more difficult for the body to cool itself and I'm wondering if anyone has any good info about staying hydrated in this type of weather. Should I avoid riding at certain times of day? How much water should I be drinking - I was once told I shouldn't drink more than a litre an hour, but is that true even in high heat? Do I need to start drinking one of those ghastly sports drinks?

Any advice is most appreciated!

The biggest concern would be heatstroke which can kill you. On a day like this, I would avoid cycling during the hottest times of the day (noon to four?) and cycle early in the morning. For a couple of years, I would train by cycling before dawn and avoided that biker's tan. Dawn and dusk riding can be especially hazardous because drivers may not be able to see you if they are squinting against the sun.

As for drinking, I just drink on a regular basis even if I don't feel thirsty...people always say that by the time you feel thirsty then you've reached the point of being dehydrated. There is a condition whereby if you drink too much water it can be bad for you. Not sure what it's called but others will chime in.

As for those sports drinks, I don't bother with them...my rides are relatively short (2-4 hours) and I allow my body to recover in between so it doesn't seem necessary. Again, others will chime in. :D

Go for the sports drinks!

When you're sweating like crazy (which is likely in 90-100 degree weather) you'll be losing lots more than just water, and it all needs replaced. Be sure to drink at least a bottle an hour, see what you're comfortable with.

And riding in the middle of the day is probably a bad idea too.

i am a firm believer in drinking off the bike to prepare for your hydration during a ride.
we are 75% saline, not 75% water. When we sweat, when our eyes tear, etc. this has sodium and other electrolyte content.
Why you wouldn't replentish with salty foods and fluid if beyond me.

Say you have a salt water fish tank. And with each small water change you only added tap water. Wouldn't the concentration of the tank turn less brackish over time?

Are banana's taboo? 6mEq of potassium.

Also, riding with sunscreen is said to prevent your skin from being able to cool itself as efficiently.

Ride early. Ride late.