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How much water do you drink after a run?

(11 Posts)
PollysPoppy Tue 15-Nov-16 16:13:23

I'm thinking I don't drink enough. Have a stinker of a headache now, several states hours after a 3.5k run - so not a long run by some standards grin! Think I probably drank around a litre, probably a bit less in the hour afterwards and now am too nauseous (don't think it's related) to drink more. So ... how much should I be aiming for post-run?

nbee84 Tue 15-Nov-16 20:55:09

That sounds like plenty of water. I suffer (suffered) with exercise induced headaches and thought it was linked to my hydration levels. They typically start about 2 hours or so after intense exercise and last for the rest of the day, sometimes disturbing my sleep. I eventually realised it was linked to my fitness levels - I started off just averagely fit and was doing some cardio to increase my fitness levels. I found that if my heart rate went consistently over 170bpm I would suffer later. I needed to reign it in and stop pushing myself too hard too soon. My cardio fitness is much better now and I can do a hiit class or spin class and really push myself now without getting a headache and my heart rate usually averages out at about 130bpm - it does go above 170 but not for long stretches.
Not sure if any of this is relevant to you as I don't know what your sual exercise or fitness is but maybe try running your 3.5k at a alower pace to see if it helps.

StillMaidOfStars Tue 15-Nov-16 22:49:17

I wouldn't need a litre of water after 3.5km! Are you sure you haven't gulped too much down?

PollysPoppy Tue 15-Nov-16 23:37:15

Thanks both. No, the litre is drunk over a couple of hours afterwards. I did start the C25K horrendously unfit - and I mean really, really unfit. Finished it a couple of months back but do a couple of 20/25 min runs a week to stop my fitness dropping back to where it was. According to my Fitbit I spend most of my run somewhere around 140bpm and hit a peak (150 today, 170 a few days ago) for a few minutes before dropping back. Maybe it's just coincidence.

MrsMook Tue 15-Nov-16 23:59:50

My need to refuel and rehydrate has decreased as I've got fitter (although I was BFing in the first year of running too). I'm more careful to gently fuel and hydrate before running too. That's a bit different if it's long run season for a HM when I take a drink with me, or warm humid weather.

Littlepumpkinpie Wed 16-Nov-16 16:39:30

Before undertaking any exercise make sure your hydrated beforehand then eat and drink plenty afterwards too. Sounds to me like you need more fluids. This happened to me once and I asked a personal trainer about it advice given was as I've stated.

lljkk Wed 16-Nov-16 18:14:16

I think ppl are individuals so what works for me probably won't be the same for you. I can't imagine needing a drink for less than 5 miles, even on a hot day. I notice people in the swimming pool who can't seem to manage more than 6 lengths without a drink, though.

PollysPoppy Wed 16-Nov-16 23:32:11

Reading your replies I think maybe it's my newness to running - I'm an old snail huffing and puffing along. I probably drink less after my 25 minutes now than I did during the summer. Drinking more beforehand is a good idea - thanks!

KeyserSophie Fri 18-Nov-16 09:49:04

Everyone is different. Your pee should be the colour of light straw. If it's darker, drink a bit more. If it's clear, drink a bit less.

ClaudiaApfelstrudel Fri 18-Nov-16 09:54:59

I don't tend to drink all that much water even on a 30k up to marathon. 500ml tends to be the right amount. I then drink another 300ml or so when I finish. I wouldn't even bother drinking anything for distances up to 7 or 8km as the annoyance of having to carry it around with me outweighs the relatively small advantages. I would recommend jelly cubes in colder weather. It makes a nice treat when you're out there and wind/rain/hail are right in your way.

However I remember when I started running and I did take on more fluids.

ClaudiaApfelstrudel Fri 18-Nov-16 09:55:58

I forgot to mention - in colder weather you need less fluids.

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