If you've ever felt totally drained on a hot summer day, even without doing much, you're not imagining it. High temperatures can wear your body down fast, causing heat fatigue that leaves you sluggish, sweaty and struggling to focus. It's more than just discomfort -- it's your body trying to keep up with rising internal temperatures.
The good news is there are simple, science-backed ways to fight back. From staying properly hydrated to making small adjustments to your daily routine, you can reduce the effects of heat and feel more energized, even during the hottest stretch of summer. If you're spending time outside or just trying to make it through the afternoon without crashing, here are five easy ways to stay cool and avoid heat fatigue.
Why does warm weather make you tired?
When it's hot, the body has to work harder to maintain homeostasis (a balance between all your body's systems to keep things functioning properly). So even if you aren't getting physical, 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's thermoregulatory methods present in two ways. Vasodilation, or the widening of the blood vessels, lets more blood get to the surface of your body, which helps regulate internal temperature. Sweating is the other bodily response to being hot -- your system moves core body fluid to the outside. These processes require energy and effort.
5 ways to overcome feeling tired in the heat
These simple strategies can help you fight off fatigue and enjoy the warmer weather.
1. Stay hydrated
According to the National Library of Medicine, up to 28% of older adults in the US have suffered from dehydration. Dehydration is more than just being thirsty. The body needs water to function. There's a danger of being dehydrated in the heat, because your body can't cool you off, leading to heatstroke. The more you sweat, the more you deplete your fluid reservoir.
Dehydration symptoms can be subtle, especially if you're chronically dehydrated and get used to the dry lips, tiredness and headache associated with dehydration.
... continue reading