Scientifically Proven Lifestyle Habits to Prevent Summer Fatigue: 7 Ways to Build a Body That Can Withstand the Heat
When summer arrives,
You may experience things like,
"feeling sluggish from the morning,"
"having no appetite,"
"not feeling refreshed even after sleeping,""or feeling a general lack of motivation."
You may find yourself in such a state.
This is generally called "summer fatigue," but it is not an official medical term referring to a single disease.
It is believed that in many cases, this fatigue is caused by a combination of factors such as the burden of thermoregulation due to heat, loss of water and electrolytes through sweating, lack of sleep, and loss of appetite.
Therefore, in this article, we will introduce "7 lifestyle habits to prevent summer fatigue" based on scientific knowledge.
1. Drink water before you feel thirsty
The most fundamental aspect of managing your physical condition in summer is hydration.
In hot environments, the body tries to lower its temperature by sweating. As a result, water and sodium are lost.
The Ministry of the Environment and the Ministry of Health, Labour and Welfare also recommend "frequent hydration" to prevent heatstroke. Especially when you have sweated a lot, it is important to replenish not only water but also salt.
The point is not to drink a large amount at once after your throat is parched, but to drink small amounts regularly.
It is a good idea to get into the habit of carrying water or tea with you when you go out.
2. Do not endure the heat without air conditioning
Some people endure the heat in a hot room, thinking that "air conditioning is bad for the body."
However, this can sometimes have the opposite effect.
In a hot and humid environment, the burden on thermoregulation increases, and the risk of heatstroke also rises. The Ministry of the Environment also calls for the appropriate use of air conditioning and other means to spend time in a cool environment on hot days.
What is important is not "avoiding air conditioning," but adjusting the temperature to one where you can spend your time comfortably.
3. Prioritize sleep, especially on tropical nights
A major cause of summer fatigue is often a lack of sleep.
In a hot room, it becomes difficult to fall asleep, or you may wake up in the middle of the night.
Even according to information on sleep from the Ministry of Health, Labour and Welfare, since sleep duration tends to shorten when the bedroom temperature is high in summer, it is recommended to maintain a comfortable temperature using air conditioning or similar means.
There is no need to insist on "turning off the air conditioning while sleeping."
If it is hot while you sleep, use air conditioners and electric fans wisely.
4. Avoid "skipping meals" even if you have no appetite
Some people lose their appetite when it gets hot.
However, if you get through the day eating only somen noodles or ice cream, you may lack the necessary energy and protein.
In hot environments, changes in appetite and nutritional intake can occur, and it has been pointed out that insufficient intake of energy, carbohydrates, and protein can negatively affect heat tolerance and physical performance.
On hot days, do not try to eat a large amount at once,
but combine small portions of rice, meat, fish, eggs, beans, and vegetables.
Even just doing this makes a difference.
5. Get "acclimated to the heat" by moving your body lightly
Just because it is hot, staying indoors all summer is not necessarily a good idea.
The human body has a mechanism called "heat acclimatization" that allows it to adapt to heat little by little.
Research has shown that repeated adaptation to heat causes changes in sweating, skin blood flow, and circulatory function, which reduces the physiological burden in hot environments.
However, there is no need to force yourself to exercise during the hottest part of the day.
It is sufficient to start with activities like walking during relatively cool times, such as in the morning or evening.
6. Check the "Heat Stress Index"
It is also important not to judge by temperature alone in the summer.
The Ministry of the Environment publishes the "Wet Bulb Globe Temperature (WBGT)," which takes into account not only temperature but also humidity and solar radiation.
The risk of heatstroke increases as the WBGT rises, and it is generally recommended to stop exercise when it is 31 or higher.
On days when you travel, exercise, or work outdoors, it is a good habit to check the WBGT along with the weather forecast.
7. Schedule time to "rest when tired"
Summer is a season full of events such as travel, fireworks, trips to the beach, and visiting your hometown.
If you pack your schedule too full just because it's fun, sleep deprivation and fatigue will pile up.
Summer is precisely when it is important to consciously make time to:
"do nothing today,"
"rest in a cool place during the day,"
"go to bed early."
It is important to consciously create time for these things.
Preventing summer fatigue is nothing special
Ultimately, what is needed to prevent summer fatigue is not special health foods or expensive supplements.
Drink water.
Eat properly.
Rest in a cool place.
Sleep well.
Move your body within reasonable limits.
These are very basic things.
However, continuing to do these "obvious" things during the hot summer is actually the most important thing.
To enjoy summer, first and foremost, do not let your health deteriorate.
Instead of trying hard to endure the heat,live with summer while scientifically avoiding the heat.
Isn't that the smartest lifestyle habit to avoid summer fatigue?
*If you experience severe fatigue, headache, nausea, dizziness, confusion, or high body temperature, do not self-diagnose as "summer fatigue." Consider the possibility of heatstroke and seek appropriate medical attention.
References and Research
・Ministry of the Environment "Heatstroke Prevention Information Site"
・Ministry of Health, Labour and Welfare "Sleep Guide for Health Promotion 2023"
・Périard JD, et al. Adaptations and mechanisms of human heat acclimation. Scandinavian Journal of Medicine & Science in Sports, 2015.
・Rosbrook P, et al. Nutritional Considerations in Exercise-Based Heat Acclimation. Sports Medicine, 2024.
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