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True Lemon Energy on a hot day.

Natural Ways To Get Energy (Even When It’s Hot Out!)

These days it seems like most of us are running on less sleep and more caffeine. High stress levels and hectic schedules make it difficult to get your natural energy into a good rhythm.

This is especially true during the hotter months of the year. When the temperature outside rises, you may find yourself feeling tired more than usual. Heat can be sure source of energy drain!

Why does heat make you tired?

On the hottest of hot days, you may feel like you’re working harder to stay focused. And you are! Because your body is also working hard to keep you cool.

After some time outside or in the sun on a warmer day, you probably just want to lie down and fall asleep. Because of the heat, your body is working to maintain a consistent internal body temperature and keep everything functioning normally.

POV: It’s hot. You start to sweat. Your heart rate increases. Your body is pumping more blood throughout your blood vessels. Whew, your body is exhausted!

Then you start to feel the effects. You feel lethargic, tired or sluggish. But your body is doing all of this to help prevent heat stroke.

Dehydration is another common effect of heat exhaustion. Many people already spend most of their time in a slight dehydration state, because they don’t drink enough water. On top of that when we experience dehydration as a result of heat, it only adds to the drowsiness and other physical symptoms we feel.

But it’s summer, or maybe you just live in a place that stays warm year-round. How do you keep your energy level up?

If you walk into a store, you’ll find plenty of retail methods for getting a buzz. Energy drinks, stimulants, vitamins and all sorts of remedies that are supposed to help. But there are some tried and true ways for boosting your energy.

6 healthy ways to increase energy.

1.       Drink plenty of water.

Well of course water is going to be one of your best sources of hydration. And hydration is the most natural of energy boosters. When it’s hot out and you’re sweating, you need even more water than usual. Make sure you’re getting your daily intake in and look for tips on how to get more if needed.

2.       Dip into a caffeine source.

Caffeine increases energy for most people and is a popular source for getting a jolt when you need it. And that’s OK! As long as it works for your body. Find a caffeine option that doesn’t overstimulate you but instead gives you calm energy. True Lemon Energy uses natural caffeine from green tea for sustained energy that lasts longer. Another reason to love it… zero calories and no artificial sweeteners or preservatives. Score!

3.       Eat more whole and less processed foods.

 With plenty of fresh fruits and veggies to keep your body working like it should. A well-rounded diet reduces your risk of chronic disease and can be a natural energy booster. If you don’t currently eat breakfast, it might be good to start.

Studies have shown that breakfast can kick-start your metabolism and leave you feeling more focused throughout the day. It doesn’t have to be a big meal but go by how hungry you are. Something small but a good combination of protein, healthy fats, carbs and high fiber will do the trick. Try an apple with almond butter, for example!

4.       Find ways for reducing stress.

It’s hard for sure! But do your best to control your stress levels. High stress consumes A LOT of energy and keeps your body constantly running in “Alert! Alert!” mode. You need that downtime to rest and recover so your body has energy to work hard when it really needs to.

If you experience a lot of stress-induced emotions, try talking with friends, loved ones or a counselor. Activities like yoga and meditation also help calm the mind to produce more peaceful feelings.

5.       It’s super important to get restful sleep.

And enough of it! Because of everyday activities and obligations, many people tend to cut into the hours they should be resting. If you don’t get enough sleep, you’ll likely feel tired and unfocused the next day. Maybe even disoriented and a little grumpy, too. Work on getting the amount of sleep your body needs. Aiming for seven hours is the general recommendation.

6.       Increase your physical activity.

 Exercise is a great way to help with natural energy levels and sleep. Exercising your body helps maintain blood sugar levels, circulate oxygen, increase blood flow and gives your cells more energy to burn. It also increases dopamine levels which can help put you in a better mood.

Exercising will almost always help you sleep better, too. Think about this as a result of stretching all the muscles in your body and then feeling relaxed for restful sleep.

Amy Cimo

Written by

Amy Cimo is a Personal Trainer, Nutrition Coach and Wellness Enthusiast based out of Baton Rouge, Louisiana. After going through her own health journey, she found her passion in helping others find balance between nutrition, physical activity and mindset to live healthy and be truly happy. Amy attended Louisiana State University where she received a Bachelor of Arts in Mass Communication and a Bachelor of Science in Business Administration. She is a Certified Personal Trainer through the National Academy of Sports Medicine (NASM).