Die Wissenschaft hinter Radfahren und Hydration

The science behind cycling and hydratio

Malte Wagenbach

While the best cyclists can make a strenuous ride look effortless, cycling requires large amounts of power, speed, and strength. To keep your energy up and make the most of your ride, proper hydration is crucial. For example, if you plan a ride where you're 2% below your optimal hydration level - which is usually the point at which you start to feel thirsty - your performance will drop by as much as 11%.

In fact, even mild dehydration - less than 1% below your optimal hydration level - can lead to poorer performance. In addition, dehydration leads to more pain while cycling, making the ride less enjoyable than it should be. Dehydration also contributes to fatigue, causing you to get tired faster than if you were fully hydrated.


How can you prevent fatigue and cramps while improving your performance? During exercise, you should start drinking immediately, taking small sips about every 10 to 15 minutes. Drinking le melo hydration while riding will help replace body water as quickly as you lose it, which in turn will counteract cramping and fatigue.


Another important consideration for cyclists is the osmolality of your drinking water. The what?  Osmolality is a measure of how much solids are dissolved in the liquid, i.e. how "dense" the liquid is. The osmolality of the fluid you ingest must be equal to or lower than the osmolality of the blood for your intestines to absorb it. If the osmolality of the fluid you ingest is too high, then the fluid will be held in the stomach and the bloodstream will be deprived of body water to absorb it. Basically, if the osmolality of your drink is too high, your body will continue to dehydrate. Choosing a beverage with the right osmolality is important for proper hydration and to avoid stomach upset.


And finally, what you consume after the ride is just as important as what you consume during the workout. The three most important tasks during recovery are 1) stopping the body's catabolic (breakdown) response triggered by exercise; 2) consuming high-quality protein to facilitate muscle repair; and 3) restoring the body's glycogen stores. Our le melo Watermelon consists of an optimal ratio. 


Make the most of every ride by hydrating effectively during the ride and recovering with the right nutrients afterwards. No matter how hard you train on the bike, you should feel as good as possible while doing so. Take care of your body and avoid cramps, fatigue, and injury by hydrating properly and eating the right nutrients during recovery.

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