Heat and hydration

Heat adaptation has never been my strong suit, all my life (54), but I’ve been actively trying to improve it by attempting to dial in my hydration and electrolyte intake.

It was hooottt in northern NM today. 90+ , throw in the high UV index and it’s a cooker.

I went out this afternoon for a long, easy time on feet session which ended up being 3.5 hours (my last week of big volume before my first 50 in a few weeks). I felt really good for the first 2.5 and then started getting a bit of a headache.

My stomach was fine. I was always sweating. I was urinating clear every 45 minutes.

Total fluids intake was 4 liters with 2 nuun tablets per liter.

Part of me feels that was maybe the cause (if my math is right that was about 1370mg sodium an hour). The was no fluid retention, and no to very minor swelling in my wrists and fingers (my watch never got uncomfortably tight).

I had on a headband under a hat to keep the sweat out of my eyes and a sun hoody on so I was definitely holding in body heat on top of the temperatures.

Does this sound more like effects from over heating or an over consumption of the electrolytes, or both?

I’ve been home for an hour and a half, I made dinner and feel well enough if not a bit taxed but certainly better than I would have in the past without the conscience training.