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?
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.
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?
Or do I eat something salty?
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?).
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 😳 💧
tricky xx Do you run early in the morning, or could you wait for longer after drinking?
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.
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 🙂
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.
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
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.
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
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.
My hydration backpack
Hydration vest inaugural run
Hydration strategy with warm weekend weather.
