Not long graduated so I'm hardly an experienced runner but FWIW:
You've answered your own question: hydration. In hot weather you sweat more so you need to drink more. You know also that alcohol dehydrates? So it's best not to have too much alcohol the day before a run and whatever you do have, compensate for the dehydration effect with extra water. Remember its hydration the day before your run that matters most. A good test is the colour of your urine: it should be a very pale yellow and if it's a deeper yellow colour (and if that hasn't been caused by eating certain foods like beetroot!) then you aren't taking on enough water.
That, and try to run in the shade as much as possible and at a cooler time of day.
One more thing: whatever it was that happened, if it's still impacting on your wellbeing ten years later are you getting advice? (That's a rhetorical question: I don't need to know the answer , none of my business, but you should think about it.) And stick with the running as it has proven mental health benefits. Walking helps too so maybe think about walking on your non-running rest days. (Walking is classed as low impact exercise because you always have one foot on the ground so you are allowed to do it on rest days!)
Just remembered some advice I was given, nearly 40 years ago when I was going off to live in a tropical climate for a couple of years. SALT.
Normally in this country we are warned to cut back on our salt intake and normally, that's what we should do. Food in our supermarkets has so much salt in it already that we have to be very careful about adding any more. We generally get more salt than is good for us without even trying. HOWEVER in very hot weather it's different.
The reason for that is this - I hope you don't mind the explicit detail! We lose water in two ways: by sweating and by urinating. Normally, mainly the latter. But in very hot weather, mainly the former.
That matters because when you urinate, you don't pass salt so the salt concentration in your body rises and that causes you to feel thirsty. But when you sweat, you lose the salt as well as the water so the salt concentration in your body doesn't rise the same way. Since a high salt concentration is the stimulus that makes you feel thirsty, if you are losing lots of fluid through sweat rather than urine you may not feel thirsty and therefore may not take on enough fluid to rehydrate properly.
So in VERY hot weather try adding more salt to your food because it will make you want to drink more water. Just remember to stop when it gets cooler again!
One last thing: caffeine. It can have a dehydrating effect too. Ordinary tea is OK as the benefit of the water is more than the effect of the caffeine, but limit your intake of the stronger types of coffee. You don't have to avoid them altogether, just watch the amount and the strength.
It is damn hot out there, I too am struggling with the temperature and humidity. Yes hydration is probably the key. Try and top up with water throughout the day, every day. I have a sports bottle that I keep by my side. It must get cooler soon (please!) and then, before you know it, we'll be on here complaining about the ice and snow
Keep going! It’s hard. And easy to loose motivation. But all journeys have a beginning. Even if you have to stop the 1 minute runs - keep moving. Everyone is different and some might take longer to get into the swing of it. Even if you have to repeat week 1 so what! Think of it as a hold up at the departure gate. You’ll soon be on the runway, in the air - and cruising! Good luck mate
Thankyou. Comments like this really do give me the motivation to keep going. Think I have a chip on my shoulder remembering how I used to be able to run. One day I will get back there. Just need to have more patience. Thankyou
Sounds like you’re doing fab! Well done on cutting out the alcohol. Running is also great for mental health. Lots of us cited this in a post a couple of days ago. But make sure you are drinking plenty of water: it seriously affects the run. I’ve started taking rehydration tablets after a run as I can feel quite groggy after at times. They’re called zero and I got them off amazon. I sweat a lot so need them, I feel.
I’d say you need to stick with this forum - read it and post on it regularly. You’ll meet virtual friend, names will become familiar and you’ll find people at the same point as you. Some of us have met up for a ParkRun!
As for this heat, try going out before 7/8 am, after 8-8:30pm or go to the gym and use the treadmill. Choose your run days - tues, thurs, Saturday for example, and stick to them.
As the runs progress, slow down and slow down again. Happy running. You can do this, because I did. We did. It’s amazing! 🏃🏾♀️👌🏽
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