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chickie.monkey

Looking for help with overheating/dehydration

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I'm a very beginner runner. If there's a word for less than a beginner, then that's probably what I am. :D I have a really hard time with overheating and getting dehydrated. I get dizzy and come down with awful headaches. One time it was so bad, I had to go to the ER.

 

I've since learned about NUUN tablets, and I will consume water + NUUN before I walk/run/shuffle along plus lots of additional water. I carry water with me, but it's not like I can take a gallon (that would probably solve all my problems :D ). I'm generally fine in cooler weather, but once the temp hits 75+, I start suffering. My fingers swell, then my hands, my head starts to ache, and I get dizzy. The additional water/NUUN I consume before my "run" has helped a lot, but I still feel bad. The dizziness and headache are not as bad as before, but the swelling is still bad. It gets to the point where I can't feel my fingers and hands.

 

Does anyone have any suggestions as to how I can combat this? I've talked to my doctor, but her response was "stay hydrated." Well, duh. Is there some kind of specialist that could help me? It's just so frustrating.

 

Thanks in advance.

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Not sure I can help with the hydration issue; outside of hydrating before the run and carrying water with you, I don't know what else you could do. I know you're working on running, but have you tried just taking extended walks outdoors under the same conditions? If you can walk without the issues, then maybe you can work up to running without the issues.

 

Any chance of getting your runs done early in the morning, like pre-sunrise? Getting out of the direct sunlight might help. Also, not that you haven't realized this or anything, but taking up running in the summer is ... maybe not advisable, especially if you have an existing issue like this.

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Unfortunately, the walks get me, too. And, yes, I've totally thought about summer being the worst time for this. Hahaha! I've heard people say you get used to it, so I don't want to give up quite yet. Plus, I've signed up to do a 5k with my friends in a couple months. It will be pretty hot, so I'm trying to figure out a way to survive it. I don't want to back out unless I've tried absolutely everything. Also, I really like to do things the hard way... LOL

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Hydration occurs in the 24 hours before your run, not right before it.  If you haven't properly hydrated well in advance, water before your run doesn't do much. This may seem weird but have you looked at your urine? It should be barely yellow if you're properly hydrated. 

 

Now if the problem is in your head (You feel dehydrated but aren't actually), you might want to consider chewing gum. I chew Quench X gum, early in the season until my body acclimates to the heat.

 

urinecolorchart.png

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1 hour ago, chickie.monkey said:

Unfortunately, the walks get me, too. And, yes, I've totally thought about summer being the worst time for this. Hahaha! I've heard people say you get used to it, so I don't want to give up quite yet. Plus, I've signed up to do a 5k with my friends in a couple months. It will be pretty hot, so I'm trying to figure out a way to survive it. I don't want to back out unless I've tried absolutely everything. Also, I really like to do things the hard way... LOL

I mean, yes, you DO get used to it, but man, if you're having issues like this, it seems like trying to take up running during the summer is one of the WORST things you could do to yourself.

 

And if you have the same problems during walks ... yikes. I mean, I'm all for powering through the pain when you can, but I don't want you ending up in hospital, either! 

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Having run in regularly 98-99% humidity and the 70's every summer for two years I can tell you two things:

1 - Run as early in the morning as you can.  I was literally getting up at 5 and hitting the pavement before sunrise because any light meant the heat would build quickly and uncomfortably.

 

2 - Build up S-L-O-W-L-Y.  I started off running maybe a mile and walking another.  It took me forever to get where I could run 3 miles in the summer.  Even then I noticed a huge swing downward in my performance when May rolled around and another swing back up in September. That should be good news for your 5k, btw.

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Dew points have been so high her,e hydration has been a serious issue. I went through almost 70 ounces on an 18 miler Monday. I've become a fan of Salt Stick capsules. I take one before my run and one about every 5 miles and have been staying well hydrated with no side stitches.

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