Heat + Bike = Headaches and Sickness
I think you do need SOME salt(s) though. quite a lot is excreted, so why wouldn’t you need to replace it?
Because it would appear that we have an internal store to replace it from.Posted 4 years agoMrs ToastMember
I threw up in the cafe in Cannock Chase on Saturday, but I don’t think anybody noticed. I managed to hold it in my cheeks like some sort of vomity hamster, until I managed to discreetly dispose of it. I quite often get dizzy and a little bit vomity during or after hard rides – during though I’m normally OK, as long as I don’t stop.
From my internet diagnosis, there are three main causes of being horribly ill during/after intensive exercise:
• Dehydration – not drinking enough water. I got through three bottles in two hours, but there were still times when my mouth was dry and sticky.
• Too much water, too quickly – if you gulp large amounts instead of taking small sips, your stomach will try and protect itself from overfilling.
With mine though, I suspect its probably more poor nutrition – I had Shreddies first thing in the morning, then that was it (hence why I just threw up water and nothing else). By half three I was running on empty – apparently you’re supposed to eat 1-2 hours before exercise, or you can suffer from low blood sugar. Mr Toast is forever chiding me for not eating anything before riding…
I’m going to try eating a bit more sensibly and see if that fixes it…Posted 4 years agothisisnotaspoonMember
Make sense, but
a) he doesn’t say where this sodium store is, only hypothesising it’s existance?
b) it seems to focus on short term events, what if you go out for 4 hours in the heat and sweat a lot of salt out? Not quantified but judgeing by my clothes afterwards, a 4-5 hour road ride must lose a lot of salt.
c) doesn’t deny that salt’s needed, just that it can be stored for another time. If you don’t eat mnay salty foods and exercise in hot weather, then a ‘suplement’ (whether a sports drink or a tsp of salt) might be nececary after all?
take an additional normal drink like water and OJ with a maybe two teas spoons of salt added
That’s quite a lot, going by taste I reckon
Nuun – less than half a level tsp
H5 Zero – level tsp
H5 energy drink – level tsp
H5 isotonic energy drink – 1.5 or 2 level tsp
That’s assuming all teaspoons are the same.Posted 4 years agoBadlyWiredDogSubscriber
It actually sounds like mild heat exhaustion – nausea, headaches, dizziness etc. Bear in mind that the human body acclimatises to exercising in heat over a period of about 10 to 14 days and becomes better at coping with it.
If you go straight out into a heatwave from ‘normal’ UK temperatures your body isn’t well adapted, it might be that you need to build up gradually along with all the advice about drinking to thirst etc.
Loving the way sports science changes its back and white thinking mind constantly with encouragement from the sports nutrition giants…Posted 4 years agoSanchoMember
be careful you dont over hydrate, Ive been out at the weekend and it was 38 – 40’c and was sweating like mad, but was simply drinking as I got thirsty, and then only sipping, not gulping it down.Posted 4 years ago
i ended up being out for eleven hours and had 5 litres but still, I try not to over do the drinking.crikeyMember
I’m back from my ride. 4 hours or so on the road, 750 mls water, then another 750 because I had to wet my feet for the last 20 miles or so.
Molgrips, go and read the info about electrolytes and hydration; it might stop you talking rubbish.
…and every one who is convinced they are ‘salty sweaters’… that’s rubbish too.Posted 4 years agodoctorgnashoidzMember
For the last 10+ years I’ve been getting delayed headaches after exercise, sometimes even if just a sedate walk. I got a headache post walking up Grindsbrook in the snow. On reflection I sweated a lot as I’d dressed really well, too well.
I’ve still not got a complete answer but I generally don’t suffer like I used to, at one point it was putting me off riding.
I find if I eat well before a ride and don’t drink too much water post ride the symptoms are minimized.
Eat well for me means a nice cooked breakfast, double win.Posted 4 years ago
I’ve started taking those zero electrolyte tabs when I’m on the road bike in the water bottle and they seem to help.FunkyDuncMember
Right, because we are all making it up…
Could be the OP had too many the night before, or hadn’t drunk enough liquid in the previous 2 days, then decided to go on a bike ride so drank 2 litres of water in 1 minute before getting on the bike. Result body already dehydrated, but cant cope with a stomach full of water at the start of a ride, but still overheats quickly because dehydrated.
The stuff I read on salt/electro thingys was that you get enough through normal eating and drinking, so on a normal bike ride no differences. If you are doing ultra marathons etc and not eating proper food and drink, then fair enough.
Then there’s the placebo effect and if that helps, well I guess fair enoughPosted 4 years agosimmySubscriber
I drink probably 3 – 4 litres of fluids every day, couple of coffees, water, diet coke even when its not hot.
I find I easily get headaches if I’m not drinking enough. Being out on the road all day means I know all the local public toilets.
During this hot spell, I’ve been worried about going out and getting headaches on the way round. Last weekend, I went on a 20 mile bike ride and, looking back, I probably had too much fluid as I used orange cordial in my Camalbak, and drank 2 litres of that and a can of diet coke.
Thinking now of just trying some of the tips posted previous and drinking a bit less.Posted 4 years ago
Yes, but then you drink far more water than salt? Isn’t the whole point of those high5 Zero / Nuun tablets that they aproximately match the concentration in sweat?
For anyone that thinks they need to be taking on fluids that contain the same concentration of electrolytes as their body, you’ll need to seriously up the number of Nuun tablets… Body electrolyte concentration is about 150mml (or something like that) – that’s about the same as seawater.
“Isotonic” refers to the total osmolality (concentration) of the drink (ie: including sugars etc.) not just the electrolyte content.
OP: drink to thirst and try to keep your core and head temperature down. If you watch any of the XC pros in hot races, they douse their clothing in cold water 2x per lap to lower temperature through evaporative cooling. Best is gradual exposure an hour or so a day and you’ll gradually acclimatise. Bear in mind that (sorry, I can’t remember why) exposure to heat stroke once makes you more vulnerable to get it again this season.Posted 4 years agoCountZeroMember
I threw up in the cafe in Cannock Chase on Saturday, but I don’t think anybody noticed. I managed to hold it in my cheeks like some sort of vomity hamster, until I managed to discreetly dispose of it. I quite often get dizzy and a little bit vomity during or after hard rides – during though I’m normally OK, as long as I don’t stop
There’s a mental picture that’s going to take a long time to fade! 😯Posted 4 years ago
Yes, Lovely image there.
If you’re at the point of throwing up from heat / dehydration etc., though, it’s really not good at all. The same thing happened to me a couple of years ago and I remember reading up on it and being surprised by how serious that degree of heatstroke actually is….and as I said, you’ll need to be extra careful because you’re more susceptible now it’s happened once.Posted 4 years agorocketmanMember
I threw up in the cafe in Cannock Chase on Saturday, but I don’t think anybody noticed. I managed to hold it in my cheeks like some sort of vomity hamster, until I managed to discreetly dispose of it.
😯 sorry that really made me laugh 😆
There’s a mental picture that’s going to take a long time to fade!
+ several millionPosted 4 years ago
In addition to the Tim Noakes link, you might find this podcast useful. From about 2/5 of the way through there’s an interview with Paul Laursen from the institute of high performance sport about racing in hot conditions.
The incredulity in the interviewer’s voice when he asks the question: “so is there any need for electrolytes at all?” is absolutely priceless!Posted 4 years ago
The link above is regarding racing in the heat, the same guest on this episode talks about electrolytes and cramping:Posted 4 years agobigjimSubscriber
A close friend also has this, a weird thing when riding or skiing for full days especially in a row such eg when on holiday, she gets really shaky and nauseous or vomits in the evenings. She barely sweats at all and goes kinda purple when racing in high heat so I suspect it is heatstroke related.
I find the electrolytes are good for cramp, I’m a really (as in ridiculous, dripping off chin in a stream) heavy sweater and end up covered in salt crystals after a few hours riding in the heat, maybe I should lick myself. Terrible cramp often but hasn’t happened yet with Nuun or zero tabs, usually only use them in long hot rides but a bottle if cramp kicks in works wonders. A former olympian at work says electrolytes are more important than water when it comes to cramp too so I’ll stick by that.
Jeez there needs to be a ban on googling crazy links here.Posted 4 years ago
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