Hot weather poses an invisible threat to our health. High temperatures and humidity are the main cause of symptoms such as fatigue and weakness. On hot days, if you work outdoors or if you are older, it is important to know that high temperatures can seriously affect your health. So how can we reduce the effects of this invisible threat on our body, mind and spirit?
Why Do We Feel Tired and Sluggish in Hot Weather?
If you are currently waking up groggy no matter how much sleep you get, feeling tired throughout the day and needing more caffeine, you are not alone. Hot weather can affect both our physical and mental health. At the heart of this is our body’s effort to keep itself at an optimal temperature.
1.Effects of High Temperatures on Physical Health
In hot weather, our body’s cooling mechanism kicks in. Our heart pumps more blood to our skin to distribute the heat evenly, while the skin tries to cool itself through sweating. The main reason why older people are more vulnerable to high temperatures is that this dual mechanism loses its effectiveness as we age. Prolonged exposure to the sun and heat can cause heart problems even in young and healthy individuals. For pregnant women, the situation can be more critical; symptoms of fatigue, muscle aches, dizziness and dehydration can be more severe.
High temperatures also increase the effects of air pollution, leading to respiratory problems. High temperatures can cause so-called “sunburn”, which activates chemicals in the air and causes damage to the lungs. This can manifest itself in increased allergic reactions, pneumonia-like illnesses and asthma attacks.
2.Effects of High Temperatures on Sleep Quality
When it is hot, it is also difficult to sleep. If there is no natural airflow in the room or no cooling system such as air conditioning, the heat can make it difficult to both fall asleep and stay asleep throughout the night. This can result in insomnia, with particularly negative effects on mood and mental performance. Lack of sleep in hot weather can trigger existing mental and emotional health problems, causing symptoms to worsen.
3.The Effects of High Temperatures on Mental and Psychological Health
Hot weather makes it harder to learn, control emotions and cope with stress. Poor quality sleep reduces mental performance, leading to brain fog and memory problems, while the oppressive heat exacerbates mental problems. Hot weather can even have a negative impact on societal decision-making processes; people can become more intolerant and inconsiderate, and there can even be an increase in crime.
Ever-rising temperatures, forest fires and unexpected weather events can increase climate anxiety, especially among the younger generation. Hopelessness about the future can exacerbate anxiety and make it difficult to continue daily life.
At the end of each summer, we should be physically and mentally stronger than the previous year, but in fact, increasing levels of anxiety are making it harder for us to cope with stress. To tackle this problem, urgent and comprehensive climate measures need to be taken, and health systems need to start offering more comprehensive and integrated solutions to the challenges of hot weather.
What can we do to cope with fatigue and weakness?
- On hot days, we should take care not to go out between 11:00-16:00 unless we have to.
- Showering with cold water as needed to cool down is an effective way to lower body temperature quickly.
- We also need to make sure we drink plenty of water, which is especially important on hot days when sweating is intense. Frequent consumption of beverages such as water and soda and snacks with juicy fruits will help prevent problems related to dehydration.
- When spending time outdoors, try to stay in the shade as much as possible. This prevents the body from overheating and protects your skin from the harmful effects of the sun. Wearing light, light-colored clothes made of breathable fabrics will help you stay cool. You can protect your head and face from the sun by wearing a wide-brimmed hat. Most importantly, you should always apply sunscreen before going out and renew this protection every 2-3 hours.
- To keep the temperature of our living spaces low, it is useful to keep the curtains closed and reduce the use of the stove or oven as much as possible.
- Increased alcohol consumption during the summer months can increase dehydration, leading to a more severe hangover and a feeling of fatigue and exhaustion. Therefore, it is important to limit alcohol intake or drink plenty of water and electrolyte drinks while drinking alcohol.
- Like alcohol, caffeine can have similar negative effects. Especially in the summer months, when the consumption of cold coffee and tea increases, the feeling of fatigue brought on by the heat can be exacerbated by drinking too much caffeine and too little water. High caffeine intake can also trigger anxiety. For this reason, it is better to consume caffeinated beverages with plenty of water and, if possible, avoid caffeine altogether on very hot days.
- During periods of intense sweating, the body loses salt and minerals along with water. To balance this loss, it may be helpful to consume salty snacks and drinks such as buttermilk and soda. Such foods and drinks will help maintain the body’s electrolyte and blood pressure balance.
Drink Recommendations to Balance Electrolyte Levels:
There are some important points to consider when consuming drinks that are rich in minerals and help balance electrolyte levels. Some mineral drinks can contain ingredients that can be harmful to health, such as high amounts of sugar, sweeteners or colorings. Therefore, when we consume a drink rich in electrolytes, we should pay attention to some features.
- When choosing a drink, we should make sure that it is a rich source of minerals. It is useful to look for electrolytes such as sodium, potassium, magnesium and calcium in the list of ingredients.
- Whenever possible, we should choose drinks with pure and natural ingredients, without chemical colorings and artificial sweeteners.
Coconut Water
Coconut water is a natural source of electrolytes and contains plenty of sodium, potassium, calcium and magnesium. This mineral-rich drink is a very healthy alternative as it contains no artificial sugar.
Watermelon Juice
Juices from fruits with a high water content are an effective way to prevent dehydration and electrolyte deficiency. Watermelon juice stands out as a powerful source of electrolytes thanks to its potassium, magnesium, calcium and phosphorus content. In addition to maintaining electrolyte balance, it improves performance by accelerating oxygen transfer. For this reason, it can be an ideal drink choice, especially for those who exercise frequently.
Mineral Water
Known as electrolyte water or alkaline water, this drink is rich in minerals such as potassium, sodium, magnesium and calcium. It helps to balance electrolyte levels and meet the body’s need for water, as well as being a good choice to increase hydration and support overall body functions. It is especially important to choose mineral waters that do not contain sugar or sweeteners. If you want to add flavor to your soda, you can add orange, watermelon and lemon juice or slice your favorite fruits.
