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Check nowWhether you are on holiday or are just experiencing a hot spell at home, the sun can leave you feeling more tired than normal, especially after being out in it for a while. In this blog, I take a look at 5 reasons why you can feel tired after being in the sun. Plus, I offer some advice on how to keep your energy levels up when the weather is that bit warmer.
While we tend to feel happier and more energetic when the sun shines, as the saying goes, it is possible to have too much of a good thing, and this is very true when it comes to the sun and your energy levels.
Sunshine can boost your vitamin d levels, as well as your serotonin levels – the body's happy hormone, but too much sun can actually leave you feeling sleepy, lethargic, sluggish and drained of energy.
There are a number of reasons why the sun can make you tired. These include:
So, why exactly do these make you tired after spending a day in the sun? Below I take a closer look at each and offer my advice on what you can do to avoid feeling so tired after being in the sun.
When the weather is very warm the body loses extra fluids through sweat. If we then fail to replace these lost fluids, we put ourselves at risk of dehydration.
Some key symptoms of dehydration to look out for include: dry mouth, headaches, dark urine, feeling thirsty, feeling light headed and not needing to go to the toilet very often. Another key symptom of dehydration that people are less aware of, however, is low energy levels.
A study run by the Natural Hydration Council found that 1 in 10 cases of tiredness and fatigue can be attributed to dehydration.1
Dehydration can cause blood pressure to drop and, as a result, blood flow to the brain decreases. This can then lead to tiredness and fatigue. On top of this, dehydration can disrupt sleep as it makes the nose and throat drier and more prone to irritation and snoring.
Dehydration may also affect the sleep hormone melatonin and, as a result, the circadian rhythm can be thrown of balance and it then becomes harder to fall asleep.
Children, older people and people with underlying health conditions such as diabeties are particularly at risk of dehydration, though during hot weather everyone should be aware of the issue.
A report published by Zenith International shows that 60% of the UK drink just one glass of water a day.2 This is despite the fact that we need around 1.5 – 2.5 litres daily (about 6-8 glasses) – and even more when the weather is hot or you are exercising!
So, to help you maintain a healther water intake, here are my top tips:
We lose vitamins, minerals and electrolytes through sweat and so, during the warmer months, you may also find it helpful to try our Balance Mineral Drink. This contains a combination of magnesium, calcium, potassium, vitamin D and zinc so it should help to replace any lost nutrients.
Balance also has the added benefit that it helps to reduce tiredness and fatigue – perfect for anyone who's feeling a bit sleepy after being in the sun all day!
My Top Tip:Packed full of fatigue-fighting electrolytes and vitamins, including calcium, vitamin D and magnesium, this strawberry-flavoured drink is ideal for helping to boost your energy. You can drink it whenever you feel most tired, such after a long tiring day in the sun. "I am now a regular purchaser of this product, it's really helped me with fatigue."
Read what other people are saying about Balance Mineral Drink. |
Now, diet can contribute to low energy levels at any time of the year, however, during the summer it is even more likely that it could be to blame for your tiredness.
That's because at this time there is often an array of sugary treats on offer, from Mr Whippy 99's to fizzy juice and salty appetizers. These are, unsurprisingly, lacking in essential nutrients that could help keep our energy levels up. Magnesium, for example, is needed to form and store energy meaning a deficiency in the mineral could lead to fatigue.
Sugary foods can cause additional problems as they may cause our energy levels to spike rapidly and then drop. So, even though they may help your energy levels initially, this isn't sustainable.
In summer there is ample opportunity to spend time in the sun with friends and family but, with so many tempting (and often unhealthy!) food options available, how do we eat healthily at this time?
Whilst lazing around on a deck chair or reading your book is enjoyable, it means that the body is not moving and this too can leave us feeling tired.
Any exercise, be it minimal or strenuous, helps boost our energy levels. It releases positive, energy-improving hormones, for example, which help to ease any feelings of tiredness. A lack of exercise can, therefore, make us tired.
When the weather is good there is ample opportunity to get outside and exercise – you could take long walks in your local park, run round the block or, if you are really adventurous, take up a summer sport such as surfing. If it is too hot to exercise outside, though, here are a few tips:
As well as causing your skin to turn pink and sore, sunburn may also lead to fatigue. That's because it raises the body's temperature and we generally feel sleepier when warm.
Sunburn may also contribute to dehydration which, as I've explained, is a leading cause of low energy levels.
If you are suffering the effects of sunburn then I'd recommend reading our blog 'How to treat sunburn naturally'. Applying a little aloe vera can help soothe the area, whilst coconut oil helps to moisturise the skin more generally. It is also important to drink plenty of water to avoid dehydration.
To avoid getting sunburn in the first place, here are a few things to remember:
In the sun the body has to work hard to maintain a comfortable temperature. This increases metabolism (the rate at which you use energy) and can, in turn, contribute to tiredness. This explains why you feel low in energy even if you've just been sitting in the sun all day.
When you're feeling hot and fatigued, here are a few things you can do to cool down:
While it's common to feel a little lethargic and tired after a day in the sun, tiredness and weakness can also be a sign of heat exhaustion or heat stroke, especially in children.
According to the NHS other signs of heat exhaustion include:
The NHS also advises that heat exhaustion is not usually serious if you can cool down within 30 minutes. If it turns into heatstroke it needs to be treated as an emergency.4
Seek medical help if the person doesn't feel better after 30 minutes and:
While there are many benefits from enjoying some time in the sun, it's clearly a good idea to make sure you are sensible when out and about in the sunshine. Hopefully my tips and advice can help you to avoid feeling tired and drained from too much sun exposure and embrace the good weather while it lasts.
1. https://www.naturalhydrationcouncil.org.uk/press/gps-reveal-uk-tired-all-the-time/
2. https://www.zenithglobal.com/reports_data/market_reports/bottled_water
3. https://www.nhs.uk/conditions/dehydration/
4. https://www.nhs.uk/conditions/heat-exhaustion-heatstroke/
Take our quick quiz to discover just how healthy your immune system is, as well as some useful information about your general health and wellbeing!
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