Well, yeah, it’s still hot here, but I think yesterday’s 20 mile run in the heat did a number on me. I’m a little out of it today. Super tired, bloated, foggy head, you know, all the fun stuff. Ha.
I don’t know a ton about dehydration as I’ve never suffered from it before. I know all the basics tips and warning signs and what not. I felt okay after my run yesterday until last night when I really didn’t feel well. And now today, man am I having a hard time.
I’ve been doing a little research (Google searches) to see just how long dehydration can stick around. One article I found said it can last 24-36 hours. Did you know that?
Also, dehydration not only negatively affects your running performance during a specific run, it also slows your ability to recover. That’s just not good.
Since I’ve been doing some internet searching on the topic I thought I’d pass a few things along.
Here is what happens when your body gets dehydrated from this article, Defeating Dehydration.
What happens in your body as you become dehydrated? When you sweat, your blood volume decreases, so less blood returns to your heart. As a result, the amount of blood your heart pumps with each beat decreases, consequently less oxygen-rich blood reaches your working muscles. Your rate of aerobic energy production decreases, and you must run at a slower pace.
Here are some of my other findings.
Some dehydration signs:
- Dry mouth.
- Muscle fatigue.
- Lack of urine.
- Dizziness, lowered blood pressure, headache and feeling lethargic.
Some tips to avoid dehydration:
- Drink BEFORE the thirsty feelings hits. Make sure you are well hydrated before you exercise.
- For every hour of activity in hot conditions, drink 1 extra liter of fluid.
- Your urine should be pale yellow.
- Good choices to rehydrate after exercise are water, juice, milk, coconut water and/or sports drinks.
- After an intense workout or long run it’s best to replace electrolytes and sodium also. (Lately I’ve been drinking the Vega Sport recovery accelerator drink as soon as possible after my long runs or hard workouts.)
- Avoid alcohol, coffee and sodas after an intense workout as they will pull liquid from the body and could fuel dehydration.
There is a ton of information out there. The favorite and most informative articles I found today were these:
Okay, while we’re talking heat, thought I’d show you our Friday night excitement last night.
It was fire truck night at our little local downtown event.
We suckered Grandma and Papap into meeting us there (and then taking us to dinner afterwards).
They even did this whole raising of the flag with the national anthem and everything. Love that.
The boys were really excited to shoot the cool hose.
Oh and not that you care, but I got some pretty fun spicy gifts from a few friends that I had to make good use of earlier today.
A new hot sauce from Jaqueline, some home dried chilies from our friend Jenny and some Serrano and ghost chilies from my own little plants outside.
I put all those together to top an egg pizza.
Yep. That’s what I said. A breakfast egg pizza.
I took a cup of my egg whites and cooked them like I do for my STUFT egg-rito. I quickly figured out that it was going to be too big to wrap up STUFT-rito style, so decided to make an egg pizza instead.
I went for all the fixings: one of these chicken sausages
broccoli slaw, guacamole and all the fun spicy stuff.
Oh heck yes. There was some Slap Ya Mama sprinkled on there too along with some Trader Joe’s Everyday Seasoning.
It was good stuff.
Funny side note- on one of the Jillian Michaels podcasts I listened to yesterday, she said making your food spicy makes you eat less.
I’m pretty sure I’m proof that that is NOT true.
Take care. Enjoy the rest of your weekend!
Have you ever felt really dehydrated during or after a long run or workout?
What was your Friday night excitement?