With the weather currently heating up, do you ever find yourself experiencing a ‘dip’ at certain times of the day? Though I would typically advise a quick 15-minute power nap to beat this summer fatigue, this tip is not always convenient, especially during the work week, school run or while in the middle of errands and appointments.

Having said that however, I find myself feeling shocked and surprised at just how hot it gets when summer starts to creep in on you. Not only is it super hot, but you’re suddenly hit with this overwhelming summer fatigue that seems to take over the bulk of your day, making it hard to function or focus.

So, when the option of a nap is not available, what can we do to help maintain our energy levels throughout the day?

1. Regular exercise
2. Adequate sleep
3. Adequate hydration
4. Healthy diet

Plain and simple, right?

When it comes to a healthy diet however, some of you might say that you’re already doing that, but still feel tired. Assuming that you exercise, hydrate and sleep enough, and that your doctor says all your tests and blood works look good, I would assume that you may not be eating the right things.

If that is the case, check out the below list of food items you should be incorporating into your diet and weekly shopping list that will help boost your energy and maintain your focus throughout the day.

Foods that will help you beat Summer Fatigue 

1. Unprocessed Foods: Given that the nutritional value of processed foods is very low, and that they are high in preservatives, artificial colourings, flavourings, sodium and saturated fats, it is advised that you avoid them entirely and only have them as an occasional treat. Plus, the high salt content in processed foods are extremely dehydrating; not ideal during those hot sweaty months!
2. Fresh Fruits and Vegetables: The good thing about summer is that many fresh produce are in season and taste great, so take advantage and head on over to your favourite market now!
3. Non-Caffeinated Beverages: Though we all do love a morning coffee, as it gives us the little push we need to power through our morning, it does help to minimise our consumption during the summer months, as caffeine does in fact, dehydrate you quite a bit. Furthermore, the effects of your coffee do wear off very quickly, at which point, your ‘morning dip’ sets in, leaving you reaching for your next cup. If you’re a coffee junkie however, and cutting it out entirely is not an option, then try to compensate by increasing your daily water intake.
4. Lean Proteins: such white fish and chicken breast; when the weather is hot, I find that these proteins go down a lot easier than red meat.
5. Whole Grains & Complex Carbohydrates: as these slowly release energy into the bloodstream, which keeps you going for longer.
6. Green Salads: nothing like a fresh bowl or your favourite leafy greens to keep you feeling light and satisfied on the days when it is just too hot for a helping of beef stew, or any hot meal for that matter!
7. Nuts & Seeds: Excellent brain foods, light and filling!
8. Bananas: Though we have already listed fruits and vegetables, bananas do deserve their own mention as they are a great source of energy and potassium, and work as a great snack option, being both filling yet not too heavy.  
9. Oats: much like complex carbohydrates, these also work towards slowly releasing energy into your bloodstream, keeping you fuller for longer, and maintaining your energy levels for hours on end.
10. Chia Seeds: this power food is an excellent source of prolonged energy, due to their carb content, healthy fat and filling fibre. They are also high in antioxidants, which help minimise inflammation, thereby reducing fatigue and tiredness.
11. Vitamins & Supplements: Lastly, if you find yourself struggling with incorporating all of these into your diet, then try substituting with supplements to help you along.

Of course, we cannot stress the importance of staying hydrated throughout all of this. Regardless of which diet you choose to follow, always have your trusted water bottle handy! 

Anything we’ve missed that you’d like to share? Please do so in the comments! And check out yufeed for some healthy recipes.