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If you’ve already felt completely exhausted by a hot summer day, even without doing much, you don’t imagine it. High temperatures can quickly exhaust your body, causing heat fatigue that leaves you slow, sweaty and fight to concentrate. It is more than discomfort – your body is trying to follow the increase in internal temperatures.
The good news is that there are simple means supported by the science of retaliation. To remain properly hydrated with small adjustments to your daily routine, you can reduce the effects of heat and feel more energized, even during the hottest section of summer. If you spend time outside or just try to spend the afternoon without crashing, here are five easy ways to stay in the fridge and avoid heat fatigue.
Why does hot weather tire you?
When it is hot, the body must work harder to Maintain homeostasis (A balance between all your body systems to keep things functional properly). So, even if you do not become physical, the simple fact of being in the heat is enough to tire you, because your body makes overtime to keep you cool. Your heart rate increases and your body burns calories at a higher pace.
THE body thermoregulation Methods present in two ways. VasodilatationOr the widening of the blood vessels, allows more blood to rise to the surface of your body, which helps to regulate the internal temperature. Sweating is the other bodily response to be hot – your system moves central body fluid outwards. These processes require energy and efforts.
5 ways to overcome the feeling of feeling tired in the heat
These simple strategies can help you fight fatigue and enjoy the warmer weather.
1. Stay hydrated
According to the National Library of Medicine, In the United States, up to 28% of the elderly suffered from dehydration. Dehydration is more than simple thirst. The body needs water to work. There is a danger of being dehydrated in the heat because your body cannot cool you, leading to a heat stroke. The more you sweat, the more you exhaust your fluid tank.
Symptoms of dehydration can be subtleEspecially if you are chronically dehydrated and you get used to dry lips, fatigue and headache associated with dehydration.
Staying hydrated is one of the essential ways to beat fatigue in the heat. You must replace the water you sweat. When you know you will be outside, it’s a good idea to increase your water consumption to prepare your body to what it will lose in sweat.
Water is the best liquid source to combat dehydration. However, sports drinks can replace the salt lost in sweat, making it another good option. Avoid drinking alcohol in heat because it is a diuretics that aggravates dehydration.
2. Protect yourself from the sun
The moderation of your time in the sun helps you beat the fatigue in two ways. First of all, sitting in the shade or entering inside can prevent your body from overheating, which saves energy. Second, it protects your skin from UV rays. Damage to the sun to the skin can also contribute to fatigue because your body spends energy to repair the skin.
You should Always wear a sunscreen outside. The American Academy of Dermatology recommends using SPF 30 or more And reappear every two hours. Even if you apply a sunscreen, sitting under umbrellas and wearing cowardly clothes and hats that block the sun is recommended.
Find out more: Best sunscreen to protect your skin this summer
3. Add B vitamins to your diet
B vitamins are essential nutrients This helps bodily functions, such as moving oxygen through the body and decomposing amino acids. They are also at the heart of energy Because they help cell metabolism. B vitamins become even greater during the hot months, when your energy levels are drained more quickly.
These B vitamins are at the heart of energy: thiamine, riboflavin, niacin, pantothetic acid, B6, Folat and B12. Adding foods rich in vitamins to your diet is an easy way to Naturally boost your energy. Great The food sources of vitamins B include Green leafy vegetables, Brussels germs, eggs, avocados and whole grains.
You can also add a Multivitamin to complete your diet And get all your vitamins B.
4. Snacks Pack
The snacks are your secret weapon in the heat. They can help you increase your energy and replace the electrolyte And salt your body loses in the heat. I know what you think: when it’s hot, sometimes the last thing you want is to eat anything. It is best to keep your snack small and nutritious. Fruits and vegetables are electrolyteAnd the nuts and mixtures of trails are perfect for replacing salt.
5. Check with yourself
One of the most effective ways to fight fatigue during the hottest months is to make several checks on your health throughout the day. Heat exhaustion and heat stroke can slip on you. You can assess your needs and meet accordingly by listening to your body.
If you are starting to feel dizzy or spread out, take somewhere cool immediately and drink water. Putting an ice cubes on your wrists is also an effective way to cool down, because the Blood vessels are closer to the surface wrist.
When does fatigue become more serious?
In most cases, being in the heat is simply uncomfortable and lets you feel worn out. However, there are times when you can approach a heat -related disease – heat exhaustion or heat stroke. The main difference between the two is the way your nervous system reacts. According to the American centers for the control and prevention of diseases, a person can become confused or have trouble During the heat stroke.
Find out more: Symptoms of thermal dissoons: what you should know in the form of saved heat waves
Thermal exhaustion symptoms are generally the precursor of the heat stroke. They include heavy perspiration, cold and moist skin, muscle cramps, nausea, dizziness or fainting. If you feel one of these symptoms, you should immediately try to refresh yourself so as not to pass heat strokes in the territory.
You should be able to enjoy your spring and summer months without feeling drained. And you can. It only takes a few intentional practices to prepare your body.
To find out more well-being, Discover all the reasons why you sleep too much And Easy productivity hack to do more.
It is not impossible to be active when it is hot, you just have to take certain considerations when you train in hot weather. First, and above all, be sure to check with your doctor if he is sure that you take your routine outside and always pay attention to the signals of your body. If it is deleted, the American Heart Association recommends Drinking water before going out and taking water with you, wearing a light fabric that slides moisture and avoid the start of the afternoon as training time.
There are a variety of things that can lead a person to be more likely to get sick in the heat. According to the South Carolina Medical University, drugs such as aspirin, beta-blockers, diuretics and tricyclic antidepressants as well as chronic diseases, age, sunburn, obesity and sleep deprivation are part of some of the factors that make a person more at risk.
