Shaping Up: Why you feel more tired in hot weather

We make the most of the lighter evenings, head to the beach, enjoy the garden, and spend more time with family and friends.

But there is one thing I hear a lot during the summer.

"I don't know why, but I just feel tired all the time."

If that sounds familiar, you are not alone.

Hot weather makes your body work much harder than usual. Your heart has to pump more blood around your body to help keep you cool, and you lose more fluid through sweating. Even if you are sitting in the garden or walking the dog, your body is using more energy than it would on a cooler day.

One of the biggest reasons people feel sluggish is dehydration.

You do not have to be extremely dehydrated before it starts affecting you. Even losing a small amount of fluid can leave you feeling tired, give you headaches, reduce your concentration, and make exercise feel much harder.

That is why drinking water little and often throughout the day is so important. Do not wait until you feel thirsty because by then you are already starting to become dehydrated.

If you are exercising, working outside, or spending long periods in the heat, it can also be worth adding electrolytes to your water. Electrolytes help replace important minerals lost through sweat and support healthy muscles, joints, and hydration, especially during warmer weather.

Sleep can also become more difficult when temperatures rise.

Many people struggle to get comfortable at night when the bedroom is warm. Poor sleep soon catches up with you. You wake up feeling less refreshed, your energy drops, and you are more likely to crave sugary foods or extra caffeine just to get through the day.

Your appetite often changes as well.

Heavy meals can feel too much when it is hot. Instead, choose lighter meals that still contain plenty of protein, fruit, vegetables, and wholegrains. These foods will give you steady energy without leaving you feeling sluggish.

Exercise is still important, but you may need to adjust your routine.

Train earlier in the morning or later in the evening when it is cooler. Slow the pace if you need to and make sure you drink enough before, during, and after your workout.

You do not need to stop being active just because it is hot.

Look after your body, stay hydrated, and listen to how you feel. A few simple changes can help you enjoy the summer while keeping your energy levels high.

WORKOUT

Summer energy boost

Hot weather can make long workouts feel hard work.

This quick session is designed to get you moving without overdoing it. It is perfect first thing in the morning or later in the evening when the temperature is cooler.

Format

45 seconds work

15 seconds rest

Complete all exercises for 2 rounds.

I always advise a light warm up before you start and a good stretch afterwards.

Exercises

Bodyweight Squats

High Knees

Press Ups

Alternating Reverse Lunges

Plank Shoulder Taps

Keep a bottle of water nearby and remember to drink before and after your workout.

Staying hydrated is one of the simplest ways to improve your energy, recovery, and overall health during the summer months.

RECIPE

Lemon and Herb Chicken Pasta Salad

Serves 4

Ingredients

300g wholemeal pasta

2 chicken breasts

1 tablespoon olive oil

1 teaspoon mixed herbs

1 cucumber, diced

200g cherry tomatoes, halved

50g sweetcorn

2 tablespoons low fat Greek yoghurt

Juice of 1 lemon

Salt and pepper

Method

Cook the pasta according to the packet instructions and leave to cool.

Heat the olive oil in a frying pan and cook the chicken for eight to 10 minutes. Sprinkle over the mixed herbs while cooking.

Slice the chicken.

Mix the pasta with the cucumber, tomatoes, sweetcorn, Greek yoghurt, and lemon juice.

Add the chicken and season with salt and pepper.

Serve chilled. It is perfect for warm evenings and packed lunches.