How to get rid of fatigue in the summer heat: five rules that can improve your well-being

In summer, the heat can be a real challenge, as our bodies can become particularly vulnerable to fatigue and overheating. At the height of summer, our energy levels drop.

However, there are effective and simple ways to help keep your energy up and maintain your health in the heat. CNET writes about them.

Why does warm weather cause fatigue?

When it's hot, the body has to work harder to maintain homeostasis (the balance between all the body's systems to maintain its normal functioning). So even if you don't exercise, just being in the heat is enough to make you tired. This happens because the body works overtime to keep you cool. Your heart rate increases and your body burns calories faster.

5 ways to overcome fatigue in the heat

Drink enough fluids

Dehydration is more than just thirst. The body needs water to function. There is a danger of dehydration in the heat because the body cannot cool you down, leading to heat stroke. The more you sweat, the more you deplete your fluid reserves.

The symptoms of dehydration can be subtle, especially if you suffer from chronic dehydration and are used to the dry lips, fatigue, and headaches associated with dehydration.

Staying hydrated is one of the most important ways to fight fatigue in the heat. You must replace the water you excrete in sweat. When you plan to hike outside, it is recommended that you increase your water intake to prepare your body for what it will lose through sweat.

Water is the best source of fluids to fight dehydration. However, sports drinks can replenish the salt lost in sweat, making them another good option. Avoid drinking alcohol in the heat, as it is a diuretic that worsens dehydration.

Protect yourself from the sun

Moderate sun exposure helps you fight fatigue in two ways. First, sitting in the shade or staying indoors can keep your body from overheating, which saves energy. Second, it protects your skin from UV rays. Sun damage to your skin can also contribute to fatigue as your body expends energy repairing your skin.

You should always wear sunscreen when you go outside. The American Academy of Dermatology recommends using SPF 30 or higher and reapplying it every two hours.

And even if you do apply sunscreen, it is recommended that you sit under umbrellas and wear loose clothing and hats that block the sun.

Add B vitamins to your diet

B vitamins are essential nutrients that help with bodily functions such as moving oxygen around the body and breaking down amino acids. They also play a central role in energy as they help with cellular metabolism. B vitamins become even more important during the hotter months when your energy levels are depleted more quickly.

B vitamins such as thiamine, riboflavin, niacin, pantothenic acid, B6, folic acid, and B12 play a central role in providing energy.

Adding vitamin-rich foods to your diet is an easy way to naturally boost your energy levels. Great sources of B vitamins include leafy greens, Brussels sprouts, eggs, avocados, and whole grains.

You can also add a multivitamin to supplement your diet and get all the B vitamins you need.

Prepare snacks

Snacks are your secret weapon in the heat. They can help you boost your energy levels and replace electrolytes and salt that your body loses in the heat. It's best to keep your snack small and nutritious. Fruits and vegetables are full of electrolytes, and nuts and dried fruit and nut mixes are great for replacing salt.

Check yourself

One of the most effective ways to combat fatigue during the warmer months is to check your health multiple times throughout the day. Heat exhaustion and heat stroke can sneak up on you unnoticed. You can assess your needs and respond accordingly by listening to your body.

If you feel dizzy or nauseous, find a cool place to stay immediately and drink some water. Placing an ice cube on your wrist is also an effective way to cool down, as the blood vessels are located closer to the surface of the wrist.

It is worth noting that a long period of hot weather is expected in Ukraine in July, especially in the southern and eastern regions. From the first days of the month, thermometers there will show up to +37 ° C, in the west, it will be somewhat fresher due to thunderstorms and squalls.

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