Many people experience decreased performance and fatigue in summer. And the culprit is the extreme temperatures and seasonal transition. Our bodies are weakened while trying to adjust to abnormally high temperatures. And that leads to flagging physical and mental strength. In other words, daily life activities and job performances take a hit. To avert that, healthy routines and a healthy diet become even more important. So, what should we do to maintain our job performance in summer? Here are the things to do to keep up your performance during hot summer months.
How to improve your flailing performance in summer
Here are some tips to increase your performance during summer:
Water is very important for the maintenance of our bodies. Being dehydrated for a long time leads more often than not to fatigue. You should therefore definitely drink 2.5-3 liters of water per day.. If you find leaving your table to drink water difficult, you should have a water bottle on your table at all times.
Eating packaged and greasy food in summer causes you to feel tired. Moreover, trans fats create stress and toxic effects. Therefore, you should choose healthy oils like olive oil. You should stay away from junk food.
Underlying causes of stressful situations should be explored. When stress and hot temperature are combined, this can have a destructive impact on our bodies. Even though short-term stress makes people stronger, long-term stress might have serious consequences. For that reason, you should try to stay away from situations, individuals and events that cause you stress. If the stress you are experiencing has been going on for a while and it is intense, you should definitely get support.
'Sleep hygiene', the term used to describe good sleep habits, is also very important. You should go to bed early and wake up early, not sleep for more than 8 hours and pay attention to your sleep routine. Furthermore, you should sleep in a dark and cool room with no technological devices. The bedroom should not be used for work purposes. You shouldn’t drink alcohol, caffeine or tea and eat heavy meals before sleeping. When irregular and bad quality sleep is combined with hot weather, it will definitely cause your performance to suffer during the day.
If you feel tired at work during the day even though you do not miss your main meals, this might be related to decreased blood glucose levels. Therefore, you should also pay attention to eating heathy snacks within the framework of “healthy nutrition”.
Foods which are rich in Omega-3 not only elevate the body’s energy levels but also accelerate the blood flow. Thus, you should eat plenty of Omega-3 sources such as hazelnuts, almonds and fatty fish.
Make sure that you exercise regularly regardless of the season. Although doing exercise may be viewed as causing extra exhaustion and performance decreases at first, it means both mental and physical performance increases in the long run. When you exercise, your body gets tired more slowly during the day.
One of the most common mistakes we make when tackling summer-related performance decreases is completely isolating ourselves from the sun. Not enough exposure to the sun can be just as damaging as over-exposure. Therefore, you should sunbathe for 20 minutes daily during the hours when the sun’s rays are the weakest.
Eating endorphin-releasing foods such as ice cream, grapes, chocolate and banana boosts happiness levels and increases performance.
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How to Keep Your Body Healthy During Summer
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