How do you stay active in the summer despite the heat?
Why do so many people lose their energy in the summer? The heat, lack of fluids, and changing routines are all reasons to feel fatigued. In this article, we share natural ways to stay energised.
With the arrival of summer and the rising temperatures, many of us find ourselves in a constant struggle with heat exhaustion and lethargy. The long awaited sunny days can turn out to be a source of diminishing natural energy and difficulty in staying energised in the summer. But does summer have to be synonymous with fatigue and lethargy? Absolutely not!
In this comprehensive article, we dive deep into the underlying causes of summer energy loss, offering practical strategies and daily tips, as well as a review of the most effective natural energy supplements such as royal jelly and Korean ginseng, to help you enjoy the bright summer days with vigour and focus.
Why do we feel so tired in summer?
Feeling lethargic and tired during summer is not just a passing feeling, but a complex physiological response of your body to deal with new environmental challenges. Understanding these reasons is the first step towards overcoming them:
- Combat hyperthermia: When the ambient temperature rises, your body works harder to keep its internal temperature constant at around 37°C. This process, known as thermoregulation, consumes a great deal of energy. You sweat to lower your temperature, your blood vessels dilate, and your heart rate increases, all of which drain your energy.
- Dehydration and electrolyte deficiencies: Excessive sweating in summer leads not only to water loss, but also the loss of essential salts and minerals known as electrolytes (such as sodium, potassium, and magnesium). These electrolytes are essential for nerve and muscle function, and when deficient, you can feel tired, dizzy, and muscle weakness.
- Disrupted sleep patterns: Hot and humid nights can make deep, restful sleep a challenge. The body needs a relatively cool environment to sleep well. Lack of quality sleep leads to a build-up of fatigue and negatively affects brain function, mood and energy levels the next day.
- Changing dietary and lifestyle routines: In summer, eating habits may change, as we tend to eat lighter or irregular meals. Physical activity levels may also change. We either reduce it because of the heat or increase it excessively at inopportune times, affecting the body's energy balance.
Simple tips to maintain energy levels
You don't need to radically change your life to stay energised in the summer. The solutions often lie in adopting simple but high-impact daily habits:
Hydration is your golden key: don't just drink water!
Hydration doesn't just mean drinking water. It's a complex process that involves replacing lost fluids and electrolytes:
- Water is key: Make a water bottle your constant companion. Drink small, frequent sips throughout the day, and don't wait until you feel thirsty, which means your body is already starting to dehydrate.
- High-electrolyte drinks: On very hot days or after physical exertion, consider low-sugar sports drinks, coconut water, or even adding a pinch of Himalayan salt and a few drops of lemon to your drinking water to replenish lost electrolytes.
- Moisturising fruits and vegetables: Fruits like watermelon, cantaloupe, oranges, and vegetables like cucumbers, lettuce, and tomatoes are rich in water and essential vitamins and minerals. Make them an essential part of your snacks.
Smart summer nutrition: Choose your meals wisely
The quality of the food you eat has a direct impact on your energy levels:
- Limit processed foods and sugars: These foods provide a quick burst of energy followed by a sudden crash, making you feel even more tired.
- Focus on complex carbohydrates: Whole grains (oats, brown rice), legumes, and starchy vegetables. These foods provide sustained, steady energy.
- Lean proteins: Chicken, fish, legumes, and eggs help to keep you feeling full and minimise blood sugar fluctuations, maintaining stable energy levels.
- Healthy fats: Avocados, nuts, seeds, and olive oil are essential for various body functions and contribute to feelings of fullness and energy.
Sleep: The Secret to Renewable Energy
The quality of sleep is as important as its quantity:
- Optimal sleep environment: Keep the bedroom as cool as possible with an air conditioner or fan. Keep it dark and quiet.
- Consistent sleep routine: Try to go to bed and wake up at the same time every day, even on weekends, to set your biological clock.
- Avoid caffeine and heavy meals before bedtime: They can negatively affect the quality of your sleep.
Move smartly: Stay fit without draining your energy
Exercise is essential, but it must be adapted to the summer heat:
- Choose the right time: Exercise early in the morning or in the evening after sunset when temperatures are lower.
- Cool places: Take advantage of air-conditioned gyms, swimming pools, or water activities.
- Listen to your body: Don't push yourself too hard. If you feel fatigued, take a break. Reduce the intensity and duration of your workouts on very hot days.
Natural energy support: When and how to choose the right supplements.
In addition to healthy habits, some natural energy supplements can provide an extra boost to help you overcome summer lethargy, especially if your energy levels are consistently low.
Royal jelly: A bee elixir to boost vitality and focus
Royal jelly is a milky substance secreted by worker bees to nourish the queen bee, and is responsible for her large size, longevity and exceptional fertility. It is known as a nutrient-rich "superfood":
- Rich composition: contains proteins, amino acids, vitamins (especially B-complex vitamins), minerals, enzymes and antioxidants.
- Increased energy levels: It is believed to improve metabolism and energy production at the cellular level, reducing fatigue and increasing vitality. [1]
- Support the immune system: Contributes to strengthening immunity, making you more resistant to stress and illness.
- Enhance cognitive functions: May help improve memory and concentration and reduce the "brain fog" common on hot days. [2]
Korean ginseng: Adaptogenic Transducer for your body
Korean ginseng (Panax ginseng) is a natural plant that is one of the most popular adaptogenic herbs. Adaptogenic herbs help the body adapt to various types of stress (physical, mental, environmental) and restore balance:
- Fighting fatigue and exhaustion: Korean ginseng is widely used to increase energy levels and reduce fatigue, especially in cases of chronic fatigue or after periods of extreme stress. [3]
- Improving physical performance: It can boost stamina and improve overall physical performance, making it useful for athletes or those involved in strenuous activities. [4]
- Enhance Cognitive Functions: It has a positive effect on memory, concentration, reaction time, and mental clarity, making it an excellent complement to mental and physical activity. [5]
- Balancing Blood Sugar Levels: Helps regulate glucose levels, which contributes to providing steady and stable energy for the body and brain.
When should you consider supporting your body with supplements or consulting a specialist?
- Constant fatigue: If you feel tired and lethargic most of the time, even after following a good healthy lifestyle.
- Vitamin and mineral deficiencies: A blood test may reveal deficiencies in essential vitamins such as vitamin B12 or D, or minerals such as iron and magnesium, which directly affect energy levels.
- High physical or mental stress: If you are under a lot of work pressure, or regularly perform intense physical exertion.
- Looking for an extra boost: Sometimes, even with the best habits, you may need an extra boost to maintain optimal energy levels.
A summer full of energy and vitality is in your hands
Summer is not just a season for rest and relaxation, it's an opportunity to enjoy life at its peak. By understanding how your body is affected by the heat, adopting simple and thoughtful daily habits, and intelligently supporting your body with natural supplements when needed, you can turn hot summer days into energetic ones. Always remember that listening to your body and catering to its needs is your key to a fun and energetic summer.
