Running in the heat

[April]

I'm not a big fan of the heat, but this summer I decided to run outside instead of on the treadmill (or not at all). I went for a run this morning and my hands started to swell. I took 4 salt tabs on my way out the door, 3 @ 40 mins, plus a gel and 2 more salt at 70 mins. I went through 8 water belt bottles and only ran for an hour 20. Did I take too much of one thing and not enough of another?

[chattyfeet]

I'm really looking forward to the answer to this post because A) I don't know a whole lot about salt tabs, I'm very, very new to using them and B) my jaw fell open when I read that you took 4 (!) before you started!  I was told (by Holly) to take 3-4 per hour!  The two times i've used them I've followed that advice and literally had my best runs ever!!!!!  (one was the Niagara half last weekend, I had a p.b. and it's the first time I've every used the tabs in a race...I'll never run without them again....)  Even the package says to take 1-3 per hour...no where does it say to take 4 before.  Any reason why you took that many before you ran?? 

[Sandy]

Electrolytes are an interesting thing.  Much controversy, little proof one way or the other except anticdotal.  Many athletes are spending time at the Gatordade facitlities and finding out that they sweat more than they think, their sweat contains more electrolyte than they think and the rate of both accelerates as intensity goes up, dramatically.  What this means is you may cluck along at a certain pace, sweat merrily etc. then decide that you're going to up the speed and your sweat rate goes off the charts along with your electrolyte expulsion. Ironwoman Joanna Zieger recently found out that she needed to replace electrolyte at the rate of 8000mg for a 4 hour event.

Things to be aware of:
-electrolyte is often refered to as sodium but you never just take sodium it is always a buffered solution
-people, mainly women suffer from hyponatremium at long events which is not overhydration but under electrolyte ie: taking in lots of water without taking in lots of electrolyte.
-you seat out what you don't use
-water follows sodium, hence why drinking water along may sit in your tummy but when sodium is added it gets absorbed
-no one knows if it's the electrolyte or the water that is being absrobed that solves the "problems"

So...to answer your question(s) starting your run with 4 tabs is fine, if they are the hydrolytes thats 200mg...no problem.  2 L of water was probably required because of the extreme heat and humidity.  The extra tabs you took while out there was fine.  You did not mention if the swelling went down during your run, or how you felt after (headache etc) or how long it was after finishing before you had to pee.  Answer these questions and I can give you a more detailed answer than this:

I believe the issues you had were due to the fact that we have not had enough of this weather to acclimate yet.  Slow your runs down dramatically and keep with your plan.  Your body will begin to respond in 7-10 days to summer.


There is further information regarding water, electrolytes, how the body stores them with carbs etc but that is for another time.

PS: I'm glad the tabs worked for you Julie, congrats on your PR

[April]

I didn't swell until I was almost done my run (20 mins left) that's why I took the last dose. It may have gone down a bit but I could tell I was still swollen. No headache, I was red in the face though and I went to the washroom mins after I got in the door. I licked my lips before I took the last tabs and could slightly taste salt. When I was done I was soaked in sweat.

Hey Chatty, congrats on your PB. I'm also new to the salt tabs. I took 4 because I always have to go to the washroom (bad) 20 mins into my runs. And if I don't take them I find the water swishes around in my stomach. I don't know if I just don't absorb the water very well or what, but the sloshing goes away after I take it.

Is there such thing as too much salt?  if so what are the signs? And if you sweat more than the average person do you need to take in more water and/or salt?

[chattyfeet]

wow, this is tougher than high school biology class...and I failed that!  Sandy, you said taking 4 tabs before a race is fine, as long as they are the 200mg. tabs.  200 mg of what?  My tabs say they contain 40mg sodium ...are you talking about sodium when you talk about the 200mg part??  I have only used the endurolytes.  by the way, my running partner (who is EXTREMELY stubborn when it comes to trying thingslike this) thinks the salt tab thing is all in my head.  Maybe it is, I don't care...but like I said, I had a p.b. using them and my last long run before the half was one of my best long runs ever.  Conincidence?  I don't think so, but there's no convincing her. (altho I did "steal" an extra sample pack at Niagara and I'm going to make her try them!!!)

[Sandy]

Ok so red in the face is your body desperately trying to cool itself off so I would suggest you went into your run dehydrated.  No you can't take in too much because you sweat out what you don't use.  The more you sweat the more water and therefore electrolyte you require.

No worries Julie, a lot of people have difficulty figuring it out.  The Endurolytes have 40mg of sodium so taking 4 gives you 160mg total (I was rounding at 200).  yes I'm taking about the sodium component.  Some tabs have 100mg or more.  As far as you friend goes, let her think what she wants as mistaen as she is and you will continue to beat her!     Win to you!  I love people who discount science based on nothing, but that's ok, those of us who buy into it continue to run long distances without injury or incidence, upset stomaches and bonking!

[chattyfeet]

Well Sandy, therein lies the FRUSTRATING part.  My friend is usually always faster than me, NEVER has aches or pains or stomach problems, NEVER has the typical peeing problems that most women have (those esp. who have had several children, which she has!!).  It is really hard convincing her because of this.  I'll give you a good example of what I'm dealing with though.  She just did a p.b. last month of 1:53.  When we did Niagara she claimed she had a hard time keeping up with me, although she did.  I did it in 2:00, which means she was 7 min. slower than her last time.  When I was going on about how I figured the salt tabs really helped me and were a big reason that I A)had a p.b. and B)felt amazing the entire run, she replied with "And what did I take?".  So she was basically saying she took nothing and had the same result...because we finished the same time.  BUT we didn't have the same result...she ran slower than she normally does and she ADMITTED she was having a hard time staying with me.  I mentioned that but I still don't think she "believes" that they are helpful.  Oh well, maybe it will take her 13 years to try them like it did with me!!!  (only I never had a reason to not try them, I just never did!  duuuuuhhhhh!!!)  I think I always believed that since I was running with no real "problems" that I just didn't need to take anything other than gels. 

[Sandy]

Well like you mentioned above it's basic biology.  There really is no disputing it.  You exercise, you sweat, sodium is part of that.  If you replace the water but not the sodium it's like trying to bake a cake without baking soda...it might work but it won't taste as good.  She may run just fine but my question would be........how much better could she do.  Obviously she'll never know because she doesn't want to try but you know how much faster you can go with becaue you proved it in Niagara!  Let her flounder.  What's the saying, "You can lead a runner to water but you can't make them take sodium"?-something to that effect.

[Kate]

OK ...
Entering my second running life in January, I am dreading running this summer.  I recall that I don't like running in the heat, but somehow certainly tollerated it in high school.  But that was a couple decades ago (or so).
I find that in the warmer weather, I get red faced (to quote a by-stander one day, I apparently looked like a tomato.).  So.  This is because I am not taking in enough water?  So I should drink more?  I have always had a very hard time drinking water while running. I feel like I have this huge lump of something in the back of my throat.  But I have been practicing and am getting better at it.
And this salt thing.  Will it help with the "red-face" problem in the heat?
I am trying to drink extra water on Saturdays ... the day before my long run ... to help ensure I am well hydrated going out the door on Sunday mornings.  I am thinking that that helps too.
I have also discovered that (I think) electolytes (for instance, Gatorade), upsets my stomache.  Is it the quantity I took in at one time or do other people have the same problem?

[chattyfeet]

gatorade doesn't upset my stomach, but it sure bothers a lot of runners.  You're not alone there...

as for the red face...Sandy, correct me if I'm wrong but you are going to have a red face when you exert yourself...no matter how well you hydrate...right?  I'm not talking beat red...but I have ALWAYS had a nice flushed look about me after I work out...no matter if it's aerobics back in the 90's...a cycling class...running.  I mean, I don't see how it's possible to exert yourself so much and not have a bit of red colour in your face.  So maybe the read face your speaking of Kate is not so abnormal?  I just know after my runs people can always tell I've just ran by my face!!!  And this, when I KNOW for a fact I had adequate hydration.

We need to start an 'I HATE RUNNING IN THE HEAT' support group here!!  There are a lot of us!  I have told you all that I'm using salt tabs for the first time in my 13 yr. running "life" and I did a run on Wed. with the tabs and I gotta say, it wasREALLY HOT but I wasn't miserable!!  I didn't love it like I do my winter runs, but I wasn't miserable like I normally used to would have been.  Could it be the salt tabs??  I think so....

[tire guy]

Just to be my normal "fly in the ointment"........mmmmmm HEAT I'm in heaven turn up the furnace mother nature let's get this party started!

[Kate]

Sounds like you'd be an awesome member for our "I HATE TO RUN IN THE HEAT" support group, tire guy.  Someone to help bring us over from the dark side!

Thanks for that feedback, Chatty.  That is what I am thinking regarding exercise and red face flush.  There have been times when I know I am underhydrated and deserve to be really red in the face, but when I know I am hydrating to the best of my ability during a run ... I have to think some redness has to be normal.  Also.  A dark hat makes me worse than wearing a lighter shade one.  What makes it worse is when these negative comments by bystanders ("you look like a tomato") come from people that look like they haven't gotten off their couch in years.

Which brings to mind ... I see lots of runners out there wearing darker colours / black in the heat.  Is there an advantage to this?

[chattyfeet]

Only advantage to wearing black, in the heat, in my opinion, is it's slimming!!!   When it's a warm day AND sunny, I avoid black like the plague.  TOO HOT.  There cannot possibly be an advantage...plain and simple, black is hotter than white when it comes to clothing in the summer!

[Sandy]

You are wrong Chatty.  Red faced means dehydration no debate, particularily if you're getting comments like "tomato face" Kate.  BTW I wore all black today, drank lots of water + electrolyte, loved my run and was NOT at all red faced when I was done.

I think if you are a person who hates to run in the heat you should follow the practices of those who love to run in the heat.  I believe Dennis would agree that fluid with electrolytes is the key.

[April]

So, would drinking something other than water all day be better for me? Something like gatorade, to give it time to absorb rather than just go right through me. I feel like I've had a glass of water attached to my face - yet I still get a little red. I think it's getting better. I worked in the garden all morning in the sun, sweaty - yes, red - no. That's a first!