Preventing Exercise Headaches

Experience a headache the morning after a late game? Quickly entering a state of denial that beer could be the cause? Well, it could be dehydration. Here are some steps to take before, during and after the game to prevent it from happening.

A simple rule to follow: drink more water. But here are some guidelines to follow.

Before
Drink plenty of fluids, at least 16 to 24 ounces ( .5 to .75 litres) of water an hour before practice or a workout. Stop drinking water, or at least excessive amounts about an hour before the game, for two reasons.

The first reason is that any amount drank after that probably won’t be “processed” by your body until game time. Having to go pee just after you’ve geared up is a major annoyance.

Plus, you risk consuming too much which will give you a bloated feeling and possible stomach cramps. This will undoubtedly impede your on-ice performance.

Do not drink or eat anything sweet within two hours before heavy exercise. And avoid caffeine and alcohol as well. So no coffee to wake up and no beer for liquid courage.

If you really want to get serious about fluid intake, weigh yourself before going on the ice.

During
Body size and the temperature of where you will be working out affects the amount of water that you should drink. The larger you are and the hotter it will be, the more you need.

As much as two quarts (0.25 litre) of water can be lost in one hour during hard exercise. Don’t wait until you’re thirsty to drink water, by then it’s too late, you’re already dehydrated.

As you exercise, try to drink from 3 to 6 ounces (100 to 175 ml) of cool water every ten or fifteen minutes. Cool water will lower your body temperature faster and is dispersed much faster to the parched tissues of the body than is warmer water or ice-cold water.

During the game use sport drinks sparingly, if at all. Save them for after the game.

After
Drink heavily! Water or Sports drinks that is. Even if your immediate thirst feels quenched, your body’s fluid level may still be low. So keep on drinking and do so for about an hour afterward.

If you want to get technical about how much water to consume, there’s a way to do that as well. Remember, way up there, it was mentioned to weigh yourself before the game? Well, now weigh yourself again after the game. Unfortunately the weight difference is not loss of fat, its loss of fluids. For every half-pound (0.25kg) you lose, drink eight fluid ounces (o.25 litre) of water or sport drink.

After the game is when sport drinks and their electrolytes can help you. Fruit juices are also good for what ails you. And undoubtedly many of you will have a couple of beer afterwards, as will I, just remember that beer dehydrates you. A rule of thumb that I follow is to drink equal parts water for every beer.

Keep hydrated! Dehydration is the loss of water and important blood salts like potassium. Dehydration causes clumsiness, dizziness, and disorientation can set in if the water is not replaced. Further dehydration will cause heat exhaustion and heat stroke.

If this doesn’t get rid of your headache, well then perhaps you’re simply out of shape.
Low-intensity vascular headaches can be caused from overworking cardiovascular and circulatory systems. The more you exercise, the more likely you’ll stop having the headaches. If your headaches persist, you may want to see a doctor.

References:

http://www.geocities.com/Colosseum/Arena/2513/ice/dehydrat.htm
http://www.saintmarys.edu/~health/dyk0102.html
http://www.aquarush.com/relieve_headaches.html
http://news.bbc.co.uk/sportacademy/hi/sa/healthy_eating/email_a_coach/newsid_2139000/2139524.stm
http://www.uihealthcare.com/topics/sportsmedicine/spor5121.html
http://www.efit.com/servlet/article/health/9916.html
http://www.physsportsmed.com/issues/1997/02feb/mccrory.htm