Type medium welding type.
Your sweat losses are slightly higher than average. This is neither bad nor good, your body is simply working at that level.
Since you have a bit more losses to make up for, focus on your fluid and especially electrolyte intake. You're not just sweating water, so you shouldn't try to drink only water while exercising.
YOUR HYDRATION PLAN
Before a race
Drinking a strong electrolyte drink before a sports session (also known as 'preloading') can greatly improve your performance.
If you start shorter sessions well hydrated, you won't have to drink as much during the race. This is a big advantage, because especially when you're struggling and pushing yourself to the limit, there's often no time to hydrate or stop longer at aid stations. Therefore, it is even more important to prepare well.
Pro tip: Preloading with a strong electrolyte drink can also help you avoid cramps that can be triggered by sodium deficiency.
What to do
Mix our Hydration Electrolyte Powder with 600ml of water (~90 min before the start).
Drink it about. 45 minutes before the start to give you time to absorb it.
It increases your blood volume, a proven way to boost performance during intense training, especially in the heat.It helps your cardiovascular system cool you down and oxygenate your working muscles. This reduces fatigue and allows you to maintain your performance longerle melo electrolyte drink is a very effective preloader, as it contains 3x more sodium than typical sports drinksPreloading is not necessary for every workout, but can be very useful before competitions..
After a race
Most cyclists are dehydrated to some degree at the end of a race. You'll therefore need to replenish your losses before you're ready to race again. In most cases, just drinking water and eating normally after the race is sufficient, but if you are suffering from cramps, feeling particularly tired, or want to train/race the next day, a more proactive approach to hydration would be advisable...
What to do
In the hours following the finish, consume a 500ml bottle of a strong electrolyte drink. Watch out for drinks that contain more than 1,000mg of sodium per liter, like le melo YUZU - Drink only as much as you need.
Rehydration is an important part of the recovery process. Research shows that sodium-containing beverages provide better rehydration by allowing the body to retain more fluid. The extra sodium and other active ingredients in le melo make it much more effective at rehydration than drinking water alone. Research and experience suggest that in most cases, there is nothing wrong with ending a run a little dehydrated. It's better to end up a little dehydrated than to have a bad case of hyponatremia (low blood sodium)!
Pro-tip: A loss of 1-4% of your body weight is pretty typical for most people in normal situations.
During a race
What to do
Although your fluid/electrolyte losses are higher than average, drinking water to combat thirst is probably enough, unless it's particularly hot and/or humid.
Few athletes can comfortably drink more than 750 ml per hour (especially if they're training hard), so it's unlikely you'll need to drink more, especially if you started well hydrated.
If it's hot and/or humid, you'll likely benefit from the sports drinks offered at aid stations.
Or, if you're carrying your own fluids, mix le melo with 500ml of water and drink to combat thirst.
Maintaining your blood sodium levels is critical for optimal performance, especially in the heat.
In addition to maintaining fluid balance, sodium plays an important role in absorbing nutrients in the intestines, maintaining cognitive function, transmitting nerve impulses and muscle contraction.
But it's unlikely that your sweat/sodium losses are so great that you need to worry too much about replacement on runs of this duration - assuming you were well hydrated to begin with - and so drinking only water or an electrolyte drink to combat thirst is generally all we would recommend.
le melo is our sports drink and contains ~3x more sodium than typical sports drinks, making it ideal for athletes like you who lose more sweat/sodium than average under tougher conditions.
Pro tip: Most events have drinks at the finish line, so you can start rehydrating as soon as you cross the finish line.
We've made it easy for you to try out your new hydration plan by putting together an affordable starter pack that includes everything we think you'll need. It includes: 3 products - 3 flavors - 3 features + water bottle! 🤩
Pre-loads aren't necessary for every workout, but they can be useful before important training sessions where you expect to lose a lot of sweat.
If you're at risk of starting a tough training session dehydrated, a stronger electrolyte drink before the start can help you maintain your performance and get more out of your training session. This can pay off on race day...
What to do
Drink 1 le melo stick with 500ml of water ~90 mins before you startFinish about 45 mins before the start so you have time to soak it inDrink the electrolytes in water you would have drunk anyway so you don't overdo itDon't just drink lots of water before training! You can dilute your blood sodium levels, increasing your risk of hyponatremia (low blood sodium levels)
A recentstudy of more than 400 amateur athletes showed that ~31% of them showed up to practice (and in some cases, competitions) dehydrated.
It increases your blood volume, a proven way to boost performance during intense workouts, especially in the heat.
It helps your cardiovascular system cool you down and oxygenate your working muscles. This reduces fatigue and allows you to sustain your performance longer.
le melo electrolyte drink is a very effective preloader, as it contains 3x more sodium than typical sports drinks.
Pro tip:You don't have to preload before every training session, in fact for most sessions it's not even necessary. It's more of a tactic to bail you out if you're feeling dehydrated and have a particularly long/intense training session ahead of you where you'll be sweating a lot.
Test out new drinks while you're still training and in competition-like situations to see how you react to them and how best to use them.