It's a hot, steamy summer morning – and just getting out of bed can zap a days worth of energy.
It's called heat fatigue – and if you think you're tired now, broiling summer temps are poised and ready to make you feel even hotter and more tired as the season wears on.
If you're also dealing with hot flashes and night sweats - well the term endless summer takes on a whole new - and not so happy- meaning!
And while you may be inclined to cool your body and boost your energy by downing a giant iced coffee or a heaping portion of gelato every chance you get, experts say this would be the wrong choice.
"Foods that are high in things like sugar and caffeine are designed to give you a momentary boost in energy, but it fades fast, and you're right back where you started – feeling hot and even more tired, usually in under an hour," says Connecticut nutritionist Samantha Heller, RD.
What works a lot better, she says, are snacks that can both quench your thirst, boost your immediate sense of fatigue, but also sustain the feeling of energy for a while.
Among the best choices are a tall glass of icy cold water coupled with a snack of complex carbohydrates, like whole wheat crackers or pita bread topped with a little protein and a little fat, such as peanut batter or a slice of ham.
"You'll have instant energy and it won't be followed by a crash," says Heller.
Fighting Heat Fatigue: More Secret Weapons
While the summer heat may leave you feeling so tired all you can think of is taking a snooze in the hammock, you may be surprised to learn you're not really as tired as you feel. The reason: When temperatures soar experts say that fatigued feeling may really be your body crying out for fluids rather than sleep.
Indeed, studies show that even mild dehydration can cause you to feel sluggish. And if you’re very dehydrated – which can occur faster than you think when temperatures climb - you can feel completely exhausted. And yet it’s really water and not sleep you need.
To help fight summer fatigue, Heller says eat lots of water-rich fruits like watermelon, strawberries, oranges, plums, and peaches. If you also add in a protein source – like low fat yogurt or cheese – you’ll not only quench your body's thirst but also get an extra bit of energy that will keep you feeling awake and alert a lot longer.
Finally, to keep fatigue from setting in after summer sports - or all that summer-sale power shopping – one study from the University of Vermont in Burlington suggests tart cherries may be your secret weapon.
And while you may be inclined to cool your body and boost your energy by downing a giant iced coffee or a heaping portion of gelato every chance you get, experts say this would be the wrong choice.
"Foods that are high in things like sugar and caffeine are designed to give you a momentary boost in energy, but it fades fast, and you're right back where you started – feeling hot and even more tired, usually in under an hour," says Connecticut nutritionist Samantha Heller, RD.
What works a lot better, she says, are snacks that can both quench your thirst, boost your immediate sense of fatigue, but also sustain the feeling of energy for a while.
Among the best choices are a tall glass of icy cold water coupled with a snack of complex carbohydrates, like whole wheat crackers or pita bread topped with a little protein and a little fat, such as peanut batter or a slice of ham.
"You'll have instant energy and it won't be followed by a crash," says Heller.
Fighting Heat Fatigue: More Secret Weapons
While the summer heat may leave you feeling so tired all you can think of is taking a snooze in the hammock, you may be surprised to learn you're not really as tired as you feel. The reason: When temperatures soar experts say that fatigued feeling may really be your body crying out for fluids rather than sleep.
Indeed, studies show that even mild dehydration can cause you to feel sluggish. And if you’re very dehydrated – which can occur faster than you think when temperatures climb - you can feel completely exhausted. And yet it’s really water and not sleep you need.
To help fight summer fatigue, Heller says eat lots of water-rich fruits like watermelon, strawberries, oranges, plums, and peaches. If you also add in a protein source – like low fat yogurt or cheese – you’ll not only quench your body's thirst but also get an extra bit of energy that will keep you feeling awake and alert a lot longer.
Finally, to keep fatigue from setting in after summer sports - or all that summer-sale power shopping – one study from the University of Vermont in Burlington suggests tart cherries may be your secret weapon.
In research on two groups of college students published in the British Journal of Sports Medicine, the Vermont researchers found that 12 ounces a day of tart cherry juice dramatically reduced muscle fatigue, at a rate of nearly five times that of a similarly flavored placebo drink.
The authors suggest the effect may be due to the extra high antioxidant and flavonoid content of the cherries, which also offer anti-inflammatory properties that help fight muscle fatigue.
For more foods that help you beat summer heat fatigue, click here.
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