Is it hot, and the slightest activity exhausts you? This feeling of being softened is not just an impression. According to several doctors, it is a normal reaction of your body and your brain to deal with the temperatures that we currently know.
Why the heat exhausts us physically and mentally
In the media Real SimpleDr. Robert Claflin, general practitioner and sport in Arizona explains a fairly simple phenomenon to understand. When the body tries to regulate its temperature in hot weather, the blood vessels expand to evacuate the heat (vasodilation) and the blood flow is directed towards the skin. Result: our blood pressure drops, as is the circulation towards the muscles and the brain … and a general sensation of fatigue is felt.
But fatigue is not just a physical sensation. The brain is also impacted by these exceptional temperatures. In the Huffpostthe neurologist Carlos Tejero, member of the Spanish Society of Neurology, specifies that heat can alter memory, mood and concentration, especially beyond 36-37 ° C. There, the explanation is simple: the hypothalamus, responsible for maintaining body temperature around 37 ° C, must work harder by strong heat. This diverts energy from other vital functions such as hunger, thirst, sleep and even attention. At 40 ° C, we can literally feel our brain “slow down”: drowsiness, less precise movements, slower reflection … a kind of torpor that invades us.
Without forgetting that in summer, our habits also change. We sleep less well, we eat less, we sometimes hydrate insufficiently, which still amplifies lethargy. In short, the elements are all gathered so that you are exhausted!
How to fight summer fatigue
Some symptoms are characteristic of this summer fatigue:
- Difficulty concentrating;
- Excessive drowsiness;
- Loss of appetite;
- Feeling of heaviness or physical slowness;
- Sumber or apathetic mood.
Note that there are however simple means of finding energy and mental clarity, even under a blazing sun.
Stay hydrated
Water is essential for all physiological processes. In summer, perspiration increases the loss of liquids and electrolytes (sodium, potassium). Remember to drink regularly: about 11.5 glasses per day for a woman, 15.5 for a man (including via diet). On days of high heat, also favor drinks rich in electrolytes (coconut water) and water -dnumped fruits (watermelon, melon, cucumber).
Eat smart
If the heat cuts the appetite, opt for light but complete snacks: Greek yogurt with fresh fruit, blanc cheese and crunchy vegetables, oranges or berries. Combine hydration, proteins and minerals to stabilize energy and avoid blood sugar peaks.
Take care of your sleep
A 18 ° C room promotes a restful rest. In case of heat, try:
- A bowl of ice water in front of the fan;
- A fresh shower or a foot bath before sleeping;
- Linen or bamboo sheets;
- A damp toilet glove on the forehead.
Also avoid alcohol before bedtime, which increases body temperature and disturbs sleep.
Wear suitable clothes
Choose breathable materials (cotton, linen, technical fabrics that evacuate humidity) and light colors. Avoid tight or dark clothes that hold heat.
Limit direct exposure to the sun
Between 10 a.m. and 3 p.m., favor the shadow, wear a wide-edge hat, sunglasses and anti-UV clothes. If you are outdoors for a long time, take regular breaks in the shade or under a parasol.
Small tips that can help you keep your energy and take full advantage of summer … without spending your days glued to the sofa or in a long chair.