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4/24/12 12:06 A

Water can be pretty hard on the stomach, especially if you've lost electrolytes. Everyone's a little different, but like the others said, things definitely change once you hit the hour mark in running. I've been a distance runner for many years, but I can still remember how, after my first half marathon, I wanted to go celebrate with the others at the burger joint and had been looking forward to that bacon cheeseburger, only to be so nauseous I couldn't eat afterward. This is the norm for me any time I've pushed the limits in running. Extensive exertion pulls the blood away from my digestive tract, and I get sick. Also, electrolyte loss makes it impossible for me to process all that water. If you felt sick and the water you drank was just sitting there in your belly, that's because you didn't have the electrolytes available to send the water into your cells. Don't worry, though: your body will adjust, and not every long run will leave you feeling this way. You're just teaching it how to handle new stresses right now.

You'll also be way more susceptible to chills after a long run. So, change clothes as quickly as possible (but don't soak in a hot bath because your muscles are inflamed), and try a different beverage next time, too. Some people do best on electrolyte replacements, like powerade. Some people take energy gels after about an hour into the run. I lose tons of salt, so I would have munched a gel with sodium, or preztels with jelly beans or an orange wedge, then had me a hot bowl of chicken noodle for dinner, if I didn't feel sick.

Do a little internet research on long runs, hydration, and fuel. The better you fuel your body before, during, and after your long run, the better your training and recovery will go, and the better you'll feel.

Congratulations on your longest run, by the way, and may your future hold many more!

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4/23/12 10:57 P

Thanks again, all great info and advice. I didn't ever think about overhydrating, so it's good to know that it can happen. If this chills/nausea happened again I definitely would see my doc.

PAPAMIKIE SparkPoints: (48,308)
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4/23/12 10:11 A

As others have noted we are not doctors, I this continues you might want to check with a doctor. For 10 km I do not fuel nor take water, unless it is really not. I start thinking about water an fuel when approacing a half. I do carry water most of the time. I believe you are better off learning to manage your own water an fuel where possible. This allows you to minimize the disruption of water stations, avoide a reaction to the way they mix their sports drink, and to do in the race what you have done in training. If I think I will need to fuel for a run. I use home made gels which are fairly close in break down to some of the popular sport gels. I typically put these in a small 4 oz flask with one or two gels per flask. this allow for building a fueling hydration process that involve drink 1 or 2 oz of water and getting a specific amount of fuel with the water.

It also eliminate garbage. cost about 25 cents, and can include eletrolyte replacement in the form of desilved tablets, salt, celery water, etc. The details of the mix can be worked out and tested in advance during training runs.

As nancy notes over hydration is a bigger concern that dehydration.

I run all winter in Canada, and I do not do a cool down outside during the really cold weather as it is easy to become too cold at -26C if you stop running and have become a bit damp.

I am also inclinded to drink sips of water rather than two glass all at once. Another reason I like to carry my own water is that I have a ready measure on the side of the bottle and can make a plan so that so I anticipate how much and when I will take water, and or fuel.

Just my two cents worth.

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4/22/12 11:39 P


It doesn't even have to be the amount of water you drink during your runs. In fact a few years ago an elite runner walked around the expo the day before the Marine Corp Marathon and drank lots of water. The next day she collapsed and died from a condition called hyponatremia (low blood sodium levels)...while this is very rare, it can and has happened, even at the creme de la creme marathon, Boston (over-hydration was all the talk on the message boards who were tracking the Boston runners because of the extreme heat).

If your urine is a pale straw color (not clear--clear means you are over-hydrated) you should be fine (as long as you are not taking vitamins that leave your urine too yellow). I tell this to all my runners, that while dehydration is not a good thing, more runners die from overhydration than dehydration. I am not saying this to alarm you, but to make you aware.

Take care!

Coach Nancy

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4/22/12 11:29 P

Thanks for the input! This has never happened before, but I've also never run this far before. When I said that I drank a lot, I don't think I overdrank to be honest - I didn't carry water with me but had water fountains readily available. I also didn't have any foods with me. I guess I need to start looking into that! I've done 5 miles with no issues a couple of times, without food, but now I'm over the 1 hour mark and I'll see what kinds of refueling options will work for me. I never really considered that I'd be running long enough to need to eat during a run.

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4/22/12 11:20 P


"I drank a lot of water throughout the run"

We as runners have been drilled to drink, drink, drink, but the running community is saying, wait a minute, drinking too much can mimic dehydration symptoms BUT it can have a much more serious consequence. This is why it is important to drink to thirst and not allow the clock or the distance to tell you it's time to drink.

Did you bring any refueling foods with you. Once you pass the one hours mark, many runners, especially if they are new to endurance running, will need to bring some fueling source with them. Something as convenient as gus, gels or sports jelly beans or even pretzels or skittles. The idea is to start them about 40 minutes into your run and then every 15 minutes there after.

It is not unusual at all for me to come in from a run and be cold. As your core body temp begins to fall you may experience chills especially if you are a heavy sweater and remain in damp clothes once your temp begins to fall.

While none of us are doctors, we can't tell you precisely if this is a hydration or fueling issue, but if this persist you may want to contact your doctor.


Coach Nancy

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4/22/12 11:00 P

That's quite a few miles in any weather. Hopefully all that happened is that you were not quite ready for it and your body told you so. Running those kind of distances takes more than just good muscles and lungs, it takes proper before, during and after nutritional sense. If you are going to be doing these kinds of runs, you better really learn all the ins and outs of preparing for it. But as DragonChilde says, if it continues, then you best get checked out. Keep the faith.

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4/22/12 10:42 P

I'd say only a doctor could say for sure; if it is just a one-time thing, I wouldn't worry... it could be something completely unrelated; you may just be coming down with something, and the timing was a coincidence.

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4/22/12 9:47 P

I'm training for a 10 mile race, and did 7.16 miles tonight (the longest I've ever run!). I drank a lot of water throughout the run, I think I had about 5-6 water/walking stops, and had a 1/2 mile cooldown walk. The temp was pretty cool outside, I was in a fleece, long pants, and warm headband. I was comfortable during the run, but it felt so cold walking home!

Probably 30 min after I got home, I started getting nauseous and getting extremely cold and it lasted around an hour. I did eat something straight when I got home and drank 2 cups of water.

Is this being dehydrated even if it wasn't hot out and I didn't feel at all even kind of bad during the run? Something else? What can I do to prevent this in the future?

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