I sometimes get a dull headache -- not right after I run, but later in the day. I just attribute it to exhaustion. (It's the same kind of headache I get after a long, stressful day at work.) Tylenol takes care of it.

Hi, I'm a geriatric NP and a former exercise physiologist so I hope I can help with the physiology behind some of your problems. Water as a liquid is good at retaining heat. When you run and lose a lot of fluid and heat is lost with it. Because your muscles are working and producing heat you don't feel it so much. When you stop though it really kicks in and you get cold and your body shivers as a mechanism to attempt to increase your core temp. It is similar to the reason that when someone urinates a large amount they will get a quick chill after; a sudden drop in core temp. The prolonged chills are because the fluid loss is more systemic.

As far as the headaches, other people's responses are right on. Fluid and electrolyte shifts over a short period of time such as a couple of hours are definitely the recipe for a mean headache and a number of other neuro and digestive problems if not normalized. Persistant jarring of the neck muscles and the head and muscle tension also leads to headaches.

So, fluid and electrolytes are what you need and it sounds like you would probably benefit from taking them before, during, and after your runs. You probably need to experiment with different combos like gels and water and/or sport drinks in varying quantities. I don't know how much you weight, but I can almost guarantee you that 24 ozs over a 22 mile run is not enough. Also, when rehydrating after your runs you need to watch out if you are gauging your hydration status by the color of your urine. If you drink a large volume of fluid in a short amount of time your body will not absorb all of it and your urine will be clear (for a little while), yet you will still be dehydrated (low water only) or hypovolemic (low water and electrolytes). Generally speaking you need to put back 1 and 1/2 times the fluid lost during exercise to bring yourself back to normal, but do it over the course of a couple of hours. I hope this helps.

Thanks for starting this thread. I have similar experiences. I have gotten chills 3-4 times after a run. Usually it is after a race or a hard run in the heat. The headaches usually come after my long runs. I attributed it to not drinking coffee. My long run is on Sat morn and I skip the coffee to prevent bathroom probs.

Puttyman, your explanation makes sense. My problem is I don't want the sugar or calories of a sport drink. Are there any electrolyte replacements with low or no calories? If so, what brands and sources.

quote:<HR>Originally posted by FatHappyRunner:
Salt tablets.<HR>

Yup, since using electrolyte tabs, it has made a HUGE difference in my hydration. I don't even like sport drinks anymore....yucky stuff. I figure why drink a bunch of Gatoraid, when you can just pop a E tap or two before and during a run. I also feel sooo much better, sooner, after a long hard run, even in the extreme heat.

Tim

glycogen depletion & dehydration

quote:<HR>Originally posted by littlewaywelt:
glycogen depletion & dehydration<HR>

Yup, both is usually the cause.

Most marathoners do not eat or drink enough during their runs.

Your body will absorb 200-300 calories an hour and I would say the average fluid intake is around 20-30oz an hour depending on how much you sweat.

How this is done doesn't really matter, it can be just a sports drink like Cytomax or using water with electrolyte replacements and gels.

You just have to try different things, because what works for me, may not work for you.

I eat 2-3 gels an hour and drink 25 oz of water an hour with an electrolyte replacement like NUUN. It works well for me.

I usually park my car in a central point on my course and use it as an aid station. I run 5 miles to the south, come back to the car, refill and then run 5 miles to the north and come back. I hate stashing water. If it is hot out, make sure to put your water in a cooler! It heats up fast in the car.

Good Luck