Brain fog from running.

[JS87]

Does anyone else get brain fog the day after going for a jog. Since I started running again in my forties I often get a fuzzy head the day after running. Like I’m coming down with something but i first noticed it during covid lockdowns when I wasn’t mixing with anyone. It seems less likely to occur if I have a protein shake etc as soon as I get back but sometimes that just delays it. I assume it’s some kind of inflammation but I only run 4-5k! Gets worse the more I do so it’s not due to lack of fitness. Never had this problem when younger or when I used to swim (didn’t run for around eight ir nine years after I got pregnant).
thinking I might just have to give up running 😢

Do you replace your salts and rehydrate well after? It shouldn't be a major issue after those distances though.

I can go a bit spaced out when I'm tired late in a run or soon after, but not the next day.

I’ve started drinking coconut water afterwards with protein powder. Can’t take electrolytes as they all have sweeteners in which I don’t take due to migraines. Not sure if coconut water has enough sodium though?

I was just about to say take electrolytes after running but see you've already said you can't.

At that distance, it shouldn't really be a problem. However, I would say eat drink something afterwards to help with recovery.

I'll try adding sea salt to the coconut water and maybe add more sugars like some fruit.

At 46, I am mentally and physically much more tired after my usual workout atm. I think it's the heat - with running that seems especially likely?

I'm partial to salt and vinegar crisps 😂
I can't do sweeteners either.

I would significantly up the amount of water you drink before, during & afterwards to see if that helps.

Thanks will do all the suggestions. Don’t tend to drink much before a run as then I need a wee!