Login required to started new threads

Login required to post replies

Help with dehydration
Quote | Reply
First, I'll make my ask. I'll post more info below if anyone cares. I'm looking for a nutritionist that understands and has experience with long distance racing. Please reply if you know where I can find one.

Back story:
I've been doing long distance triathlon for around 8 years now. I've completed multiple full and half IM distances. This year, I experienced major dehydration at IMTX. Blacked out around mile 8 of the run and was pulled off course. The strange part for me was that I consumed as much liquid as usual and I live in TX and workout in the heat often. Since IMTX, I've begun experiencing dehydration even sooner in workouts (as early as the 3 or 4 hour mark). I have reasons to believe that my body is not absorbing liquid like it should. I've met with my doctor for kidney, electrolyte, potassium, etc tests. All came back good. The two times I've ended up in ER for it (once at race and once at home), they tested my blood and all levels were normal as well. My doctor is now recommending I consult a nutritionist. However, I want to make sure I find one that understands long distance training and racing.

Side note: My tongue turns white on long workouts in the heat. Not sure if it's an imbalance of something or sign of dehydration. Also, one doctor told me that when you reach your threshold (like I did at IMTX), your body can have a much lower threshold for quite some time. This seems that it may be true. However, I'm still not sure what caused it at IM as I believe I was racing well within my limits.

Thanks for any recommendations and please feel welcome to share opinions. I'd love to find someone else that has experienced this.
Quote Reply
Re: Help with dehydration [pistuo] [ In reply to ]
Quote | Reply
It is possible for a person's sweat rate to exceed their gut's ability to absorb fluid (roughly 1.2 liters an hour). So, while you were drinking the same, you may have been slowly getting more and more dehydrated as the day went on. Not saying this is what happened, but it's a possibility.

___________________________________________________
Taco cat spelled backwards is....taco cat.
Quote Reply
Re: Help with dehydration [pistuo] [ In reply to ]
Quote | Reply
Sorry, I know nothing about nutritionists, but my 2c:


Have you read Tim Noakes' book "Waterlogged"?

How do you know that your diagnosis (dehydration) is correct?

Before trying to fix it, you must be certain that your diagnosis is correct, otherwise you are chasing a ghost.

Two wheels good. Four wheels bad.
Quote Reply
Re: Help with dehydration [DrTriKat] [ In reply to ]
Quote | Reply
Have you weighed yourself before becoming dehydrated and after?
Quote Reply
Re: Help with dehydration [RBR] [ In reply to ]
Quote | Reply
Yes, I check my weight before & after every long workout. That’s how we know it’s dehydration. Also, it was so bad at IMTX that the ER doc put a tablet under my tongue and said to let it dissolve & it wouldn’t. Mouth was bone dry.
Quote Reply
Re: Help with dehydration [pistuo] [ In reply to ]
Quote | Reply
What was the difference in before and after weight?
Quote Reply
Re: Help with dehydration [pistuo] [ In reply to ]
Quote | Reply
I'm a dietitian, strictly clinical. Since you're from TX, have you looked into the IM sports institute in Houston? They might have a Sports nutrition certified pro on staff. I can't help but wonder if your doc dug further he could refer you to a nephrologist if it gets that bad. Could be anything from dysfunctional reabsorption to going into a race without a full tank (glycogen depletion). HTH
Quote Reply
Re: Help with dehydration [RBR] [ In reply to ]
Quote | Reply
RBR wrote:
What was the difference in before and after weight?

It varies by workout, but on hot and long ones I can easily lose over 10 lbs. Knowing this, I've tried upping my intake. For example, on a recent 100 miler, I was drinking like crazy in the days leading up to and during the race. I had a big pee at mile 50, my stomach started feeling slushy at mile 70... but I started experiencing the signs of dehydration at around mile 80... dry mouth, food not dissolving in mouth b/c no saliva, etc.
Quote Reply
Re: Help with dehydration [Yeti racer] [ In reply to ]
Quote | Reply
Yeti racer wrote:
I'm a dietitian, strictly clinical. Since you're from TX, have you looked into the IM sports institute in Houston? They might have a Sports nutrition certified pro on staff. I can't help but wonder if your doc dug further he could refer you to a nephrologist if it gets that bad. Could be anything from dysfunctional reabsorption to going into a race without a full tank (glycogen depletion). HTH

Thanks! This is the kind of info I'm looking for. I'll definitely look into the IM sports institute. Can you tell me what a nephrologist is? Can you tell me how to figure out if glycogen depletion might have something to do with it?
Quote Reply
Re: Help with dehydration [pistuo] [ In reply to ]
Quote | Reply
Kidney specialist. Its estimated that for every molecule of glycogen that's stored, four molecules of water are stored with it. So if you're aware how much carbohydrates youre eating up into the race, you can rest assured you're also storing water.
Last edited by: Yeti racer: Sep 4, 18 18:49
Quote Reply
Re: Help with dehydration [pistuo] [ In reply to ]
Quote | Reply
Nephrologist == kidney doctor.
Quote Reply
Re: Help with dehydration [Yeti racer] [ In reply to ]
Quote | Reply
Yeti racer wrote:
Kidney specialist. Its estimated that for every molecule of glycogen that's stored, four molecules of water are stored with it. So if you're aware how much carbohydrates youre eating up into the race, you can rest assured you're also storing water.

Thanks! So I need to measure carbs before or during? or both?
Quote Reply
Re: Help with dehydration [pistuo] [ In reply to ]
Quote | Reply
pistuo wrote:
Yeti racer wrote:
Kidney specialist. Its estimated that for every molecule of glycogen that's stored, four molecules of water are stored with it. So if you're aware how much carbohydrates youre eating up into the race, you can rest assured you're also storing water.


Thanks! So I need to measure carbs before or during? or both?


A sports dietitian can help you with all that. All your macronutrients, micronutrients and hydration strategy. No athlete is the same so it really takes a customized approach I cant provide here
Last edited by: Yeti racer: Sep 4, 18 19:11
Quote Reply
Re: Help with dehydration [pistuo] [ In reply to ]
Quote | Reply
Are you peeing during the race?

Taking in the right amount of liquid is just half the story; you need to know the sodium concentration in your sweat and make sure you replace at least 50-70% of that as well. I don't really know if the symptoms match but you might want to consider hyponatremia (low sodium) which sometimes results from drinking large volumes of fluids (such as plain water) with limited to no sodium content.

If you're in Houston I know there is someone from Precision Hydration (google them) that does sweat tests - I would highly recommend getting one. I did last year and it completely changed my approach at IMTX this year.

Strava
Quote Reply
Re: Help with dehydration [pistuo] [ In reply to ]
Quote | Reply
pistuo wrote:
RBR wrote:
What was the difference in before and after weight?


It varies by workout, but on hot and long ones I can easily lose over 10 lbs. Knowing this, I've tried upping my intake. For example, on a recent 100 miler, I was drinking like crazy in the days leading up to and during the race. I had a big pee at mile 50, my stomach started feeling slushy at mile 70... but I started experiencing the signs of dehydration at around mile 80... dry mouth, food not dissolving in mouth b/c no saliva, etc.

Drinking like crazy leading up to a race can be a bad thing -- if it makes you hyponatremic. No matter how much you drink, your body will only store so much water. All the rest will be urinated, depleting your body of sodium (and other electrolytes). In order to try to get your body back in balance, your body will dehydrate itself (by urinating even more) to try to get the remaining sodium in you system more concentrated. I am not sure it would help in an IM, but you can get your body to hold more water if you take a lot of salt with it. Its basically the other side of the same coin -- your body will try to keep the sodium concentration from getting too high by retaining water.

WARNING: I have no credentials in this area. Try to hook up with an expert and have them help you -- but be sure to mention drinking like crazy leading up the the race.
Quote Reply
Re: Help with dehydration [hugoagogo] [ In reply to ]
Quote | Reply
Thanks for the replies guys. To answer the question about sodium levels, the doctors drew blood for testing both times I ended up in the ER (one of which was IMTX). Both times, my sodium level was normal (along with all other levels that they can test). My statement about drinking like crazy was just to say that I know I hydrated leading into these exercises. Lots of gatorade, water and yes, even salt tabs. I take a lot of salt tabs during races or long workouts as well.
Based on the taste of my sweat, I would guess my sodium levels are very high... ha. I have heard that the amount of salt needed can be 10X more for one person than it might be for another... so I'm definitely interested in doing one of the sweat tests. Thanks again for the replies!
Quote Reply