Lesson Learned: Hydration

While in Gulf Shores, Alabama, for my daughter's softball playoffs, I chose the state park paved trails for my long run. The trails are made up of several out and back mini-trails that join together at a restroom and water fountain. Knowing I would go by that fountain a few times, I chose not to bring any extra water. Big mistake! This morning was different from any of my previous long runs. It was warm and very humid. I began to sweat very early in my run which should have been a warning sign to me. This was supposed to be a fairly slow pace, so no big deal.

From my hotel, I ran down the highway to the trail, then along the trail, finally reaching the water fountain after 5 miles. Taking a few gulps, I continued on to the next out and back, four miles later, and gulped again. Then a third time out and back, and a few more gulps. By now, I was probably very dehydrated but did not stop to realize it. I continued on along the trail which was leading back toward my hotel. I stopped briefly to take a picture of a poisonous Copperhead snake on the path. About halfway along the last trail, I realized I was done. In the final few miles, my pace slowed a huge amount in order to hold my heart rate, until finally after 16 miles, I quit for good.

From that point, it was still more than a two mile walk to my hotel. I began the walk along the paved road, cars going by, but nothing but woods on either side. After a short distance, I realized I had not had anything to drink in 5 miles, it was sunny, getting warmer, and still very humid. My lack of hydration was making me wonder if I was going to make it back. I continued on, walking...more like dragging, along, inching closer to my destination. On several occasions, I wrestled with my thoughts...should I flag someone for help? I became a little lightheaded. Should I lie down in the grass along the shoulder? Should I continue on? My pride made me continue on. I stopped once to pick a rock off my shoe, and almost wasn't sure I could start again. Closer and closer I inched, now thinking about waking up in a hospital with an IV in my arm. Crazy! Eventually I saw my hotel and one major highway crossing to get to it. I stayed focused and told myself not to fall down in the middle of the highway!

Arriving into my room, I downed my Gatorade almost instantly, then I grabbed a wet rag and soaked my head. I felt like I might survive now. I stayed there quite a while, then showered and headed to the ballgames. At the ballpark, I consumed three more PowerAdes over about an hour and then went to pee. Very little came out (after 60 oz consumed since I got to my hotel). I still felt very...different, the sun was baking me at the ballpark, and I was wondering again if I was recovering or not? It wasn't until a couple hours later, that I felt in control again.

Lesson learned: I have only been involved in long run training since this past winter. What this means is I have never run a long distance in the warm humid weather even though I have run shorter distances many times when temps were over 90°F and the heat index over 100°F. As I approach my summer long run training, I now realize I must make an extraordinary effort to hydrate along the way. I read up on the quantity of fluids to consume per hour and now have a plan. Realizing I cannot carry the amount of liquid that I will need for the entire long run, I will now run in several loops and have ample fluids available to replenish. I will carry 20 oz. in my hydration bottles and make sure that full amount is consumed evenly each hour. After each hour, I will refill the bottles and go for another hour. I am very fortunate to have made it through this experience without a serious outcome. I have learned.