Summer heat can drain your energy, but you don’t have to accept feeling sluggish all season.
Here are some practical, expert-approved tips to help you stay energized even when temperatures soar.
Stay well hydrated
When the heat is on, you sweat more and lose both fluids and electrolytes, which can lead to fatigue.
Drink plenty of water, and on extra-hot days, add drinks like coconut water that naturally contain minerals.
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Choose smart snacks
Loss of appetite in the heat can cause energy dips.
Combine protein-rich snacks like Greek yogurt or cottage cheese with fruits and vegetables high in water content, such as melon, cucumber, or oranges.
Get enough sleep
Hot nights can disrupt your sleep, leading to quick burnout.
Keep your bedroom cool - try placing a fan in front of a bowl of ice water - and switch to lightweight bedding made from bamboo or linen.
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Cool your body before bedtime
A cold shower or foot soak can lower your body temperature, reduce sweating, and make it easier to fall asleep. A cool, damp cloth on your forehead can also help.
Wear light, breathable clothing
Clothing made of cotton, linen, or moisture-wicking synthetics helps your body release heat. Avoid tight, dark clothing that traps warmth.
Protect yourself from the sun
Stay in the shade during peak heat between 10 a.m. and 3 p.m.
Apply SPF 30+ sunscreen, and wear a wide-brimmed hat and sunglasses to reduce both sun exposure and heat strain.
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Take regular shade breaks
If you’re outside for long periods, step into the shade every 60–90 minutes to give your body a rest from the heat. An umbrella or canopy can be a lifesaver.
Avoid alcohol before bed
Alcohol can raise your body temperature and disrupt deep sleep, leaving you feeling more tired the next day.
Eat foods rich in electrolytes
Berries, bananas, cucumbers, and melons help restore the salts and minerals your body loses through sweat.
Adjust your fluid intake to your activity level
While 11.5–15.5 cups of fluids per day is the average, you’ll need more if you’re sweating heavily. Listen to your body and hydrate before you feel thirsty.
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This article is based on information from Real Simple.
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