As temperatures climb and the sun beats down relentlessly, many of us find ourselves dragging through the day. Feeling unusually tired, foggy-headed, or generally weak? You’re not alone—and it’s not just in your head.
The sluggishness that often accompanies a heatwave is a real, physical response. Your body is working overtime behind the scenes just to stay cool, and that effort burns through energy reserves fast.
“When your body temperature rises, your brain activates a series of biological processes to cool you down,” explains Dr. Sam Watts, founder of Mind Body Medical. “Increased blood flow to the skin and sweating are key mechanisms, but they demand a significant chunk of your body’s energy—leaving less fuel for things like focus and physical performance.”
And it’s not just the energy drain. Dehydration, sunburns, and the body’s reduced ability to release heat all pile onto your mental and physical exhaustion.
So how can you keep your energy up without reaching for caffeine?
Start with hydration. Dr. Watts suggests keeping an eye on your urine—light and odorless is the goal. That’s your signal that you’re adequately hydrated. But it’s not just about water: replacing electrolytes is key.
Foods like spinach, legumes, nuts, and natural coconut water help replenish these essential minerals. If you’re exercising, consider a dedicated electrolyte drink for an added boost.
Rethink your meals.
Heavy, calorie-rich meals demand more energy for digestion, which in turn raises your core body temperature. Wellness psychologist Ieva Kubiliute recommends opting for lighter fare—think salads, fruits, yogurt, or smoothies—which are easier to digest and help you stay alert and energized.
And don’t forget the external factors.
Simple steps like staying out of the sun during peak hours, using fans or AC, taking lukewarm showers, and keeping your living spaces cool can significantly ease the body’s burden. The less effort your system needs to regulate temperature, the more energy you’ll have left for everything else.
