Q&A | Beat the Summer Heat: Smart Nutrition for Hot Weather Riding with Dani Hofstetter

CASTELLI Cycling Podcast

Riding in the summer heat can turn a dream ride into a survival mission if you don’t fuel and hydrate correctly. In this episode, we're joined by returning guest and sports performance nutritionist, Dani Hofstetter, to break down how to fuel and hydrate smarter for hot weather training and racing.

From carb absorption to sodium losses, cramping, gut tolerance, sweat testing, and post-ride recovery, Dani shares practical strategies to keep you fast, fueled, and functional when temperatures soar past 30°C.

You’ll also hear listener questions answered on topics like whether to switch to plain water mid-ride, how to balance solids and liquids, and how to adapt fueling for long, unsupported gravel rides. Packed with pro tips and real-world examples from long distance races like an Ironman, Badlands, Ötztaler, to the Cape Epic, this is your ultimate hot-weather fueling guide.

CHAPTERS

00:00 – Intro

04:21 – Quickfire round

08:32 – Listener Q: Should you switch to water in the heat?

10:38 – Carb concentration adjustments based on temperature

11:10 – How under-hydrating backfires: gut distress & thicker blood

12:46 – Subtle signs of dehydration

14:29 – Listener Q: Does craving water mean you've overdone the mix?

15:54 – How to calculate your sweat rate

17:35 – Setting up hydration for long unsupported ultras

18:53 – Balancing carbs, fluid, and electrolytes

19:16 – Listener Q: How many carbs/hour for amateurs vs pros?

20:28 – Adjusting fueling plan in the heat

21:15 – Listener Q: Nutrition for cramp-prone riders

22:14 – Why dehydration is a bigger cause of cramps than magnesium

23:46 – Listener Q: Solids vs liquids in hot weather

24:44 – Is gel + water better than drink mix?

25:33 – What to pick at a hot feed zone: Coke, fruit or salt?

27:21 – Palate fatigue and why taste matters

29:33 – Listener Q: Are sweat/sodium tests really helpful?

32:13 – Sodium vs salt: key numbers explained

34:06 – Replacing sodium: what really matters

35:14 – Should you add salt to your bottles?

36:51 – Two key hydration rules every rider should know

37:22 – Listener Q: Post-ride recovery nutrition in the heat

38:24 – What to drink and eat after hot rides

39:35 – Why recovery is the "work after the work"

41:06 – Listener Q: Caffeine and spicy foods in hot weather

42:15 – Listener Q: Carrying extra hydration for long gravel rides

43:22 – Preloading sodium: how and when

44:56 – Listener Q: Training differently in a heat wave

45:56 – Final take: consistency, fatigue, and training timing

LINKS

Dani Hofstetter

⁠Website⁠

⁠Instagram⁠

Host: ⁠⁠⁠⁠⁠⁠Soren Jensen⁠⁠⁠⁠⁠⁠

Castelli

⁠Castelli's Hot Weather Collection ⁠

SEND US YOUR QUESTIONS

If you want your questions to be answered on air, be sure to submit your questions by sending us a message on social media or by email to⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠[email protected]⁠⁠

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