Summer fatigue is a common and annoying symptom: let’s see what to do to combat exhaustion and fatigue due to excessive heat.
Heat and exhaustion in summer form the typical and rather annoying combination. Appearing with different intensity depending on various factors, summer weakness represents a condition that can be easily found in different types of subjects (eg: the elderly, people with intense sweating, those who use certain drugs, people with kidney diseases, etc.). Muscle cramps, headaches and sleepiness, among others, are frequent symptoms of this condition.
In the following paragraphs we will describe the causes of summer fatigue, as well as some potential remedies to cope with it and try to have more energy in the summer.
Why do you feel tired in the summer?
Throughout the year, the human body implements various strategies to maintain an internal temperature of about 36 – 37 ° C, which is compatible with all vital functions. In summer, when ambient temperatures tend to be high, the body has a harder time dissipating the excess heat generated by its internal mechanisms.
In this context, the body dilates the superficial blood vessels and reduces blood pressure; in addition, he sweats, losing water and mineral salts. Low blood pressure and dehydration, combined with the loss of minerals and essential components for energy production and muscle and nerve functions, make the body sluggish, tired and inefficient. However, it is possible to solve the problem through some good habits and targeted remedies. So let’s see what to do against fatigue and summer fatigue.
10 remedies to combat heat and fatigue in the summer
Once the causes have been mentioned, let’s now move on to the remedies for summer fatigue, including, among these, both good eating habits, and some specific and easily available products on the market.
Proper hydration is the first step to restore the body’s well-being. In this regard, we recall that water performs a multiplicity of functions within the body, and that its presence in the cellular environment is of extreme importance for the biochemical reactions that make us alive. Drinking plenty of water, always satisfying the stimulus of thirst, is the most intuitive way to combat dehydration. The liquids lost with sweating can also be replenished with fruit extracts and herbal teas.
For digestive processes, it is good practice to avoid too cold drinks, while for the correct caloric intake, it is preferable to omit sugary drinks. Alcoholic beverages, on the other hand, are counterproductive for hydration purposes. Also, contrary to popular belief, drinks that are too cold do not bring relief from heat (if not momentary).
2. Light meals
Eating large meals, based on elaborate dishes, makes digestive processes more laborious and slow, with the result of feeling heavy and fatigued. This perception is amplified with the heat, making an already present summer weakness more accentuated. It is therefore advisable to eat consciously, using light and well-balanced meals. In the summer, it is possible to opt for whole grains to combine with lean proteins (eg fish, white meats) and, in the right quantities, with raw extra virgin olive oil. Seasoning salt should be reduced in favor of aromatic herbs: remember that an excess of sodium promotes dehydration and water retention.
3. Consumption of seasonal fruit and vegetables
Remaining in the context of the daily diet, it is important to consume fruit and vegetables in abundance, alternating the various products of the season. The foods in question participate in daily hydration and constitute a valuable reserve of micronutrients. These include magnesium and potassium, which are very important to combat summer fatigue. So green light to the typical vegetables of the summer season such as melon, watermelon, apricots, cucumbers, courgettes, peaches etc.
4. Mineral salt supplements
Where necessary, it is possible to replenish the mineral salts through suitably formulated supplements. Among the supplements in question are the products based on magnesium and potassium, whose losses through sweating can increase in summer.
These are minerals involved in various functions within the body, as well as in numerous enzymatic reactions that affect energy metabolism. Their deficiency is correlated with various symptoms, such as fatigue and headache, but also insomnia and irritability. The potassium and magnesium supplements are mostly available in the form of effervescent granules, to be taken in the dosage indicated by each manufacturer. Usually, it is recommended to take one to two single doses per day, after meals.
5. Vitamins of group B
Among the remedies for summer fatigue, it is also possible to include vitamins of group B, whose supplements, generally available in capsules or tablets, are easily purchased in pharmacies and parapharmacies. Involved in various metabolic processes, the B vitamins help to have more energy by participating in numerous enzymatic reactions that take place in the cell. In general, these are very important components at the immune, nervous and skin levels. Although it is preferable to rely on the instructions of each product, it is advisable to take the B vitamins in the morning and on an empty stomach.
6. C vitamin
Classifying itself as a powerful antioxidant, vitamin C is involved in a variety of biosynthetic and metabolic reactions. Where advisable, vitamin C can also be integrated in the summer. In the presence of high ambient temperatures, vitamin C supports the functionality of the sweat glands and helps maintain a constant body temperature. For the intake of vitamin C (in capsules, tablets or powders), it is important to follow the package insert of the chosen supplement. As a general rule, it is preferable to divide the daily dose (not more than 1000 mg) into several administrations, on a full stomach.
7. Infusion of karkade
Rich in minerals and vitamin C, the karkade infusion is obtained from the dried flowers of Hibiscus sabdariffa, a shrub plant belonging to the Malvaceae family. The drink is prepared by placing about 2 g of dried flowers in 200 ml of boiling water, and leaving to infuse for about 8 – 10 minutes. Once filtered, the infusion can also be consumed cold. The mineral salts contained in the infusion of karkade include magnesium and potassium, whose reintegration lends itself to the treatment of summer fatigue. In any case, the infusion of karkade is contraindicated in subjects suffering from low blood pressure as it is a drink capable of lowering the pressure.
8. Royal jelly
Royal jelly is a gelatinous substance produced by the worker bee. By virtue of its composition in micronutrients and bioactive substances, royal jelly is classified as a functional food and boasts numerous beneficial properties for human health. In particular, royal jelly is rich in B vitamins and seems to have tonic and restorative properties, potentially useful for facing the heat of the summer months.
9. Tonic-adaptogen supplements
Among the remedies against heat, it is also possible to place some medicinal plants with a known tonic-adaptogenic activity. These include ginseng and rhodiola, but also guarana, eleutherococcus and ashwaganda.
Thanks to their peculiar composition, these plants are useful in dealing with stressors of various kinds, increasing the resistance of the organism. In this context, climatic factors are also inserted which, as happens with the summer heat, can affect psycho-physical well-being. It is possible to benefit from these remedies through supplements in capsules and tablets, but also through herbal teas and liquid solutions. Sometimes, these products contain multiple ingredients that work synergistically.
10. Mint essential oil
Undoubtedly interesting for its properties, the essential oil of mint boasts a certain importance in herbal production. This product is obtained from Mentha piperita, a perennial herbaceous plant belonging to the Lamiaceae family. Thanks to the content of bioactive components and, in particular, menthol, it seems that this essential oil can act as a tonic and stimulant of the nervous system, making it useful in case of exhaustion, fatigue and headaches typical of the summer. To appreciate their properties, you can dilute a few drops of the essential oil and use them to massage the temples. Also, used in this way, it gives a feeling of freshness useful to make you feel less excessive heat.