With the arrival of warm weather, you may notice your energy levels drop, even if you haven’t been exercising. This can be frustrating, especially when you want to spend time outside or run errands.
Heat has a real effect on your body, and there’s more to worry about than just sunburn. Let’s talk about why you feel so tired in the heat, and let’s take a look at five easy strategies that will go a long way toward boosting your energy.
For more information, see how Work out safely in the heat And check out these proofs Tricks for sleeping cool at night.
Why does warm weather make you tired?
When it’s hot, the body has to work harder Maintain balance (A balance between all body systems to keep things working properly). So even if you’re not physically fit, just being in the heat is enough to tire you out, because your body is working overtime to keep you cool. Your heart rate rises, and your body burns calories at a higher rate.
the Body temperature regulation The methods exist in two ways. vasodilatation, Or widening of blood vessels, it allows more blood to reach the surface of the body, which helps regulate the internal temperature. Sweating is the other bodily response to heat — your system moves essential body fluids to the outside. These processes require energy and effort.
5 ways to beat feeling tired in the heat
These simple strategies can help you fight fatigue and enjoy the warmer weather.
Stay hydrated
According to StatPearls, it is estimated 75% of adults suffer from chronic dehydration. Dehydration is more than just feeling thirsty. The body needs water to function. There is a risk of dehydration in the heat, because your body can’t cool you down, which leads to heatstroke. The more you sweat, the more depleted your fluid reservoir is.
Symptoms of dehydration can be subtleespecially if you are chronically dehydrated and used to dry lips, fatigue, and headaches associated with dehydration.
Staying hydrated is one of the primary ways to beat heat fatigue. You have to replace the water you sweat in. When you know you’ll be outside, it’s a good idea to increase your water intake to prepare your body for what it will lose through sweat.
Water is the best fluid source for combating dehydration. However, sports drinks can replace salt lost in sweat, making them another good option. Avoid drinking alcohol while in the heat A diuretic that exacerbates dehydration.
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Protect yourself from the sun
Moderating your time in the sun helps you beat fatigue in two ways. First, sitting in the shade or going indoors can keep your body from overheating, saving energy. Secondly, it protects your skin from UV rays. Damage to the skin from sunlight can also contribute to feeling tired because your body expends energy to repair the skin.
He should Always apply sunscreen outside. The American Academy of Dermatology recommends using SPF 30 or higher It is reapplied every two hours. Even if you apply sunscreen, it is recommended to sit under umbrellas and wear loose-fitting clothing and hats that block the sun’s rays.
Read more: The best sunscreen to protect your skin this summer
Add B vitamins to your diet
B vitamins are essential nutrients which aid in bodily functions, such as transporting oxygen through the body and breaking down amino acids. them too energy centralization It helps in cell metabolism. B vitamins become even more important during the hot months, when your energy levels are depleted faster.
These B vitamins are essential for energy: thiamin, riboflavin, niacin, pantothenic acid, B6, folate and B12. Adding vitamin-rich foods to your diet is an easy way Increase your energy naturally. great Food sources of B vitamins include Leafy greens, brussels sprouts, eggs, avocado and whole grains.
You can also add a file Vitamins to supplement your diet And get all the B vitamins.
snack pack
Snacks are your secret weapon in the heat. They can help you boost your energy and replace electrolytes The salt your body loses in heat. I know what you’re thinking: When it’s hot out, sometimes the last thing you want is to eat anything. It is best to keep your snack small and nutritious. Fruit and vegetables full of electricityNuts and nut mixes are great for replacing salt.
Check with yourself
One of the most effective ways to combat fatigue during the warmer months is to do multiple check-ups on your health throughout the day. Heat exhaustion and heatstroke can creep up on you. You can assess your needs and respond accordingly by listening to your body.
If you start to feel dizzy or lightheaded, go to a cool place right away and drink some water. Placing an ice cube on your wrists is also an effective way to cool off, since it can Blood vessels are closer to the surface from the wrist.
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When does fatigue become something more serious?
In most cases, being in the heat is unpleasant and feels exhausting. However, there are times when you may approach a heat-related illness – Heat exhaustion or sunstroke. The main difference between the two is how your nervous system reacts. According to the US Centers for Disease Control and Prevention, anyone Becomes slurred or slurred during sunstroke.
Read more: Heat stroke symptoms: What you need to know as a standard heat wave approach
Symptoms of heat exhaustion Generally it is a precursor to heatstroke. They include heavy sweating, cold skin, muscle cramps, nausea, dizziness or fainting. If you experience any of these symptoms, you should immediately try to calm down so as not to pass into the area of heatstroke.
You should be able to enjoy the spring and summer months without feeling tired. And you can. All it takes is some deliberate practice to prepare your body.
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