Hydration help

[BLEWI]

Ran my second ever 10k earlier today (I’m still v new to running) and on both occasions developed a headache about 4hrs afterwards. It could just be a coincidence but also wondered if it was a hydration issue?

On both occasions I drank lots of water afterwards but what else should I be doing post run?

[Whatsapp Half Marathon]

You should be hydrating before your run. Preferably the day before. Well to be honest you should be keeping yourself well hydrated all the time.

Trying to compensate for a lack of hydration by drinking after a run is not going to help. When you sweat you also loose salt, etc. so by downing a lot of water you are diluting this even more and most likely exacerbating the issue.

[BLEWI in reply to Whatsapp]

I do try to drink lots the day before so I’m well hydrated in advance.

Any advice on what to drink after as well as water?

[BLEWI in reply to BLEWI]

Or do I eat something salty?

[Whatsapp Half Marathon in reply to BLEWI]

Eat and drink what you fancy. Try a few things and you will find what works for you. Your post suggested you drank a lot of water after running, which is why I mentioned dilution. After 10k i just have a cup of tea and a bowl of museli for a morning run.

[roseabi Ultramarathon in reply to BLEWI]

I like Coke I get headaches too, by the way, also migraines occasionally.

Experiment with different foods, and think about the other things I suggested. Find out what works for you.

[roseabi Ultramarathon]

You should have got a nice big glass of water down you an hour or so before running, or a cup of tea if that's your poison For afterwards, some people find a bit of caffeine and sugar in a red can helps this sort of thing (me for one).

But there are other things you might want to investigate: Eating habits (do you have some food before you run? It might help.), bright light (try a hat and/or sunglasses), tension in your neck/shoulders (practise keeping your shoulders relaxed, back, and down; hold your head up, neck long), impact on the ground (are you a bouncy runner? Are you landing heavily?).

[BLEWI in reply to roseabi]

A big glass of water an hour before doesn’t work for me! I’m doing my pelvic floor exercises but having had x3 kids things are not how they were 😳 💧

[roseabi Ultramarathon in reply to BLEWI]

tricky xx Do you run early in the morning, or could you wait for longer after drinking?

[BLEWI in reply to roseabi]

I do my 5ks at 6:30am and this is one of the reasons why.

10k has to wait until 9:30 so I had drink at 7, and nothing after that otherwise... 😳

Came home and had x2 glasses of water and a cup of tea within the first hour.

[Maddee_6333 Half Marathon]

I definitely need something salty after. When I was training for a Half back in February I found diluted coconut water with a pinch of salt worked well for me.

[misswobble Marathon]

It could be the sun, if you are drinking enough. I run a by length of railings and when it’s sunny the reflection is migraine-inducing I try not to look 👀. I keep saying I need sunglasses 🙂

[C3PO Marathon]

Have you considered wearing a drinking belt and drinking while running? I'm not fast enough to run 10K without having a sip or two while I'm at it.

[Madge50 Marathon]

Hi there, I’m like you, can’t drink too much in the morning before I go for a run 😳, I well hydrate every day and the evening before. I always carry water on long runs - I have a belt with two small bottles, just have a few sips about every 5k, if it’s a long run and hot and sweaty, I like rehydration/vitamin drinks afterwards- the ones you have tabs that dissolve - they seem to help my recovery better

I do find I tense my shoulders and neck sometimes (migraine sufferer) so have to keep reminding myself to relax my shoulders

Hope you find something that suits.

Mx

[BLEWI in reply to Madge50]

Thanks that’s very useful... I’m so new to all of this! Hydration (and the consequences 😳) are the one of the biggest things putting me off aiming for longer distances.

I like the idea of sipping on the run and will give that a go on next weeks long run.

[Madge50 Marathon in reply to BLEWI]

I have been caught short.....😱....and at times needed a bit of padding....😳....despite how much pelvic floor exercise I do.....I’m a lady at that ‘special’ time of life....which seems to have a mind of its own.....the main thing is, I try not to let it bother me.......and have just adjusted as I’ve gone along........just remind yourself Paula Radcliffe did a roadside squat live on telly in a race, so it happens to us all!

Oh and I can’t bear carrying anything, I’ve got a zikee two bottle belt, it’s really comfy and has a big zip pocket, big enough for a phone, sweets, etc.,

Mx

[Hillrunner2201 Marathon]

I've sometimes had a headache after running a race. I think it's a combination of the additional demands of running harder than in training, sweating and glare when it's sunny. Wearing a cap and sunglasses does seem to make a difference. If it's hot, I found carrying water and taking small sips of water now and again works better than just drinking at the drink stations.