Dehydration signs

[runningwild]

Question.

I really seem to be struggling with hydration.  I was out for a run last night (around 5:30) when it was still pretty hot and the sun was pretty strong.  Since I knew I would be out in the heat, I drank 2L of water throughout the day before my run, and put Nuun tabs in it.  For those who know me, I sweat a lot on a normal day, so I knew it would be worse last night.  I even took a Salt Tab before I went out.  A friend and I planned to do 10k, which is totally doable for me.  By 5k I was absolutely exhausted and thought I was going to puke!  I was overheating (even though a lot of our run was in the shade), I felt weak, got chills (goosebumps) and was dizzy by the time I got home.  Needless to say I walked the last few km?s.  It seems obvious to me that I was dehydrated, since I drank about 2.5L of water throughout the rest of the night, and didn?t pee hardly at all.

My question is, what the heck did I do wrong?  I drank about 750mL while I was out there, which ended up being only 6k.

Cheers,
  Stephanie

[Sandy]

Hey Stephanie I think you answered you own question.  You were dehydrated which means you didn't drink enough.  When I saw you, you were very red faced.  Even though you drank 2l of water you were obviously going into your dehydrated so you need to drink more (with Nuun) for a couple of days so that you top up your hydration.  You should be peeing about every 2 hours, it should get lighter as the day goes on to just an off shade of clear.   

[runningwild]

The thought of drinking more water makes me cringe, lol.  I am normally running to the lieu every hour or so, and have light coloured and sometimes clear urine.  Knowing I was dehydrated was mostly common sense from what I've learned from you wonderful ladies, but I think what's hard for me is how to tell before my run if I've had enough.

I'll shoot for 3L during the day plus more on running days, and see how that works.  Is it trial and error like other parts of training?

[Kate]

I can see Sandy hating me for writing this but ... hopefully I am NOT her biggest nightmare regarding running and hydration.

I do drink water through the day.  Sometimes I drink TONS.  Sometimes I stop and think "oh yeah, I need to drink some water" because I am thirsty.

Long story short is for me, it isn't necessarily what I drink over the course of the day.  It has to do with what I drink WHILE I am running.  Being a morning runner, yes.  I will drink at least 8 ounces of water over the period of a half hour before I head out the door.  Even the early mornings are hot and humid without the beating sun these days (the sun is barely up) and I find myself carrying and drinking water no matter what the distance.  An easy 5K adds up to 500 ml.  On an easy 8K, I can quickly consume a litre.  And on muggy mornings, my water always has some NuuN tablets in it.

(I see Sandy clapping her hands here that she has finally got through to me ...)

Sunday morning long runs (anywhere up to about 20K) leave me consuming at least 2 litres of water en route with water drunk before I leave and plenty after over the course of the rest of the day.  Especially in this humidity.  And ALWAYS with NuuN.  And I try and take a salt tab every 15 minutes or so, two if I feel like I am getting sausage fingers.

Hope this information helps.  It is a guessing game and trial and error to figure out what is the right consumption for you.

[Sandy]

 I'm so happy I could cry! 

[runningwild]

I'm still pretty new to all of the science behind running, and the hydration puzzle has never been an issue for me, probably because I've never really gone out in the heat before.  I was injured last summer, and had to take some time off, so this is my first experience with running in significant heat and humidity.  After talking to Sandy last night, it?s obvious I was dehydrated, since I was feeling awful all day yesterday.  I?ve been downing lots of water with Nuun in it yesterday and today, and hope to function well on my run this afternoon. 

I always run with water, but I don?t carry a fuel belt, just a hand held bottle, so I think I need to upgrade so I can increase how much I consume out on my run. 

Like you said, some trial and error is in my future!  Thanks for the support!

Cheers,
 Stephanie

[The Moose1]

I must admit that I have been reluctant to join the "sodium" craze.  I asked my doctor about it, and he told me to check on Google.  So I googled "recommended daily sodium intake", and according to Stats Can, "over 85% of men and 60% of women had sodium intakes exceeding the recommended upper limit beyond which health risks increase."
The recommeded daily intake for Sodium is 1500mg for people 9 - 50 years of age.  The "tolerable upper intake level" for this age group is 2300mg.  This means that to achieve the recommended daily intake of sodium we should consume no more than 4 nunn tablets per day and NO OTHER SODIUM all day.  A 2 hour run at 1 per 15 minutes takes us to our "tolerable upper intake level".  All of this is based on the average persons daily needs according to the Institute of Medicine.  So, if we take the word of the Mayo Clinic, and drink our 8 x 8oz (or approx 1.9L) of water daily, we get .79mg of sodium for every 1 ml of water, or 790 mg of sodium (2.2 nuun's) per litre of water.  All of this seems like good math, assuming we are all drinking 2L of water anyway, and keeping our daily sodium intake at 1500mg per day.  The average Canadian woman (aged 31-50)consumes 2806 mg of salt daily, the average male in that age group consumes 3607mg.  That means the average female can consume an extra 1.6L (that's 3.5L total) of water with no concerns about sodium intake.  The average male can consume an extra 2.7L (an amazing 4.6L total, or $4.35 in gasoline at 94.5/L)of water with no electrolyte issues (assuming all other electrolytes are consumed at the same rate).  I, for one, eat lots of processed foods, maybe that's why I've never really had a need to salt my water.

Sources Nunn: http://www.nuun.com/nuunis/science.html
            Stats Can: http://www.statcan.gc.ca/pub/82-003-x/2006004/article/sodium/4148995-eng.htm#3
            Mayo Clinic: http://www.mayoclinic.com/health/water/nu00283

BTW, Gatorade (powder) contains, 420mg of sodium per litre. (Source: can label)

So, now you know more than my doctor does, and I know more than I cared to, but think I can afford to hedge my bets with Gatorade, but only when I drink an enormous amount.

Mike

[Kate]

Mike.

I have NO hesitation taking the salt tabs.  Why?  I add NO salt at all to anything EVER so my salt consumption comes from what is built in to food store purchases.  Since I don't do ready made meals and make the majority of my meals from unprocessed food, I think I am ahead of the game.  I hope.

On a long run Sunday in hot weather with humidity, I arrive home and can actually brush the salt off my skin that I have "sweated" out over the duration of my run.  And this is during a run where I have taken salt tabs yet get that "sausage finger" feeling.  I look at it as replenishing myself with what I have lost.  Or at least trying to.

I will admit.  When I was in high school (back when dinosaurs roamed the earth, eh Sandy?!?) I ran 12 miles once a week ... just up and out the door.  No water.  No salt tabs.  No electrolyte compensation.  And yes.  I could do it.  But I find with my new learned knowledge (many) years later that I am keeping up to my teenage self in my older years and I am proud to be able to do so!  Last fall I completed my first half marathon 30 years after running my first half marathon in high school (mathematicians are calculating ...).  High school:  2:07:58  PEC 2009 2:08:36.  Needless to say, I couldn't argue with that.

So again.  Maybe it is a guessing game as to what works best for each individual.  But me?  I will continue to take those salt tabs.  And carry water with NuuN tablets in it when I run.  Because at the end of the run ... I personally feel better for doing so.

PS  I don't drink Gatorade

[The Moose1]

Kate,
I must admit, that when I started looking I expected to find that these tablets were just too much salt.  I didn't though.  I did find that they might be overkill for me, but I don't think I'm a typical runner either.  I eat terribly, too much fast food, too much beer etc..  That's kinda why I left the ending pretty loose, and pretty much devoid of advice (very hard for me to do.)  Women, on average, take in 800mg per day less salt (sodium) then men, and I expect are much better at drinking their water as well.  I can certainly see how these tablets would be of benefit to someone eating properly, drinking enough water and sweating their keisters off in this hot sun.  I hoped to leave the feeling that I'd done a little research, and everyone was free to use it as they pleased.
I think you'll be happy to know that processed foods typically account for 77% of the average Canadian's salt intake, while adding salt at the table is only 5%.

Just my 2 cents,

Mike

[NancyR]

This is all very interesting, I do agree that everyone is different and need to fine tune their needs and preferences. I enjoy reading all the various ideas & experiences.

Mike I have no idea how you get all your energy if you admit to a terrible diet! I eat well, little processed food, 95% fresh, no meat, fine tuned supplementation, not as much booze as I'd like (love) and tons of water.....and if I slip up and eat crappy I pay for it for 2-3 days with low energy!

Kate I think it is fabulous that you are maintaining your high school record, very inspiring.

Stephanie I have been doing the fuel belt and can't seem to get it right, high, low... high it bothers me, low it feels better, but feels like it will keeping going lower... anyway, will figure it all out in time.

[runningwild]

I, like Kate, don't eat much processed food (thanks to the guidance of my nutritionist).  Fast food is not my thing, and like Nancy I pay for it for at least a day if I dare to consume it.  My biggest "fast food" indulgence is sushi.....mmmmm, sushi.....

Again, like Kate, I can brush the salt off my skin when I come back from a run.

I'm happy to report that after taking in tons of water with Nuun, I managed my hour long run yesterday with no exhaustion, no chills, and no dizziness.

Once again.....Sandy was right!  Thanks Sandy!

Kate - one question.  How to you consume Salt Tabs on route?  I have a hell of a time swallowing pills, and those Salt Tabs are no exception.  Do they slow you down during a race, or have you just learned to do it through practice?  (I start my 1/2 training with Patti next weekend and need some tips!)

Cheers,
  Stephanie

[Sandy]

   I couldn't find an appropriate smiley so this is me banging Mike on the head.    Interesting math, didn't see where you added the approximate 2000mg of sodium PER HOUR you sweat out when running into your formula.

http://team.firstendurance.com/page/sodium-loading-2  it's interesting stuff.  Joanna Zeiger a pro triathlete has been tested and must consume 8000mg of sodium in a 4 hour race.

[The Moose1]

Sorry Sandy, I couldn't find a reliable source for that.  I hesitate to use company sponsored web pages for information related to my health.  I went on the assumption that the water and sodium ratios were related.  To me it seemed logical that we'd sweat out in the same ratio for proper balance.  So 2000mg of salt is 2.53L of water.  That's a lot of sweat!
Again, I'm not saying right or wrong, I'm just sharing what I found.  I honestly have no idea how much salt I use, but I bet it's alot.

Mike

[Kate]

Stephanie ...

Salt tabs en route.  It does take practice.  I too find the capsules like to stick to the back of your throat versus swallow with ease.  Maybe it makes a difference, but I actually stop and (quickly) walk when I'm taking a drink (otherwise I choke) and this allows me to take a HUGE drink of water to make those little salt pills wash down.

 

[tire guy]

Nutritional advise from the man how has a cookie & large Timmies mid ride,you make me laugh out loud,I love it