5 reasons why you feel tired after being in the sun

What causes tiredness after being in the sun

While we tend to feel happier and more energetic when the sun shines, as the saying goes, it is possible to have too much of a good thing, and this is very true when it comes to the sun and your energy levels.

Sunshine can boost your vitamin d levels, as well as your serotonin levels – the body's happy hormone, but too much sun can actually leave you feeling sleepy, lethargic, sluggish and drained of energy.

There are a number of reasons why the sun can make you tired. These include:

• Dehydration
• Diet
• Lack of exercise
• Sunburn
• Body temperature

So, why exactly do these make you tired after spending a day in the sun? Below I take a closer look at each and offer my advice on what you can do to avoid feeling so tired after being in the sun.

1. Dehydration

When the weather is very warm the body loses extra fluids through sweat. If we then fail to replace these lost fluids, we put ourselves at risk of dehydration.

Some key symptoms of dehydration to look out for include: dry mouth, headaches, dark urine, feeling thirsty, feeling light headed and not needing to go to the toilet very often. Another key symptom of dehydration that people are less aware of, however, is low energy levels.

A study run by the Natural Hydration Council found that 1 in 10 cases of tiredness and fatigue can be attributed to dehydration.¹

Dehydration can cause blood pressure to drop and, as a result, blood flow to the brain decreases. This can then lead to tiredness and fatigue. On top of this, dehydration can disrupt sleep as it makes the nose and throat drier and more prone to irritation and snoring.

Dehydration may also affect the sleep hormone melatonin and, as a result, the circadian rhythm can be thrown of balance and it then becomes harder to fall asleep.

Children, older people and people with underlying health conditions such as diabeties are particularly at risk of dehydration, though during hot weather everyone should be aware of the issue.

How do you stay hydrated in the heat?

A report published by Zenith International shows that 60% of the UK drink just one glass of water a day.² This is despite the fact that we need around 1.5 – 2.5 litres daily (about 6-8 glasses) – and even more when the weather is hot or you are exercising!
So, to help you maintain a healther water intake, here are my top tips:

• Keep a full bottle of water within reach – this will encourage you to keep drinking your fluids. There are lots of bottles on the market now that keep your water cool for over 12 hours. This is perfect when the weather is warm
• Set a reminder on your phone – a reminder every hour or so will ensure you keep drinking even if you are busy
• Brighten up your water – adding slices of lemon, cucumber, mint, lime, basil or even pineapple to your water can make it more enticing to drink
• Eat plenty of fruit and vegetables – these also contain water so are a good way of topping up your intake. Watermelon, grapes, lettuce and cucumber are good options
• Tea and coffee don't count! – these are diuretics which can cause us to use the toilet more often. This too can contribute to dehydration, particularly if the weather is hot
• Rehydration tablets – these can be obtained from a pharmacist but should be a last resort – try to keep up a regular fluid intake to avoid needing one in the first place.³

We lose vitamins, minerals and electrolytes through sweat and so, during the warmer months, you may also find it helpful to try our Balance Mineral Drink. This contains a combination of magnesium, calcium, potassium, vitamin D and zinc so it should help to replace any lost nutrients.

Balance also has the added benefit that it helps to reduce tiredness and fatigue – perfect for anyone who's feeling a bit sleepy after being in the sun all day!

2. Diet

Now, diet can contribute to low energy levels at any time of the year, however, during the summer it is even more likely that it could be to blame for your tiredness.

That's because at this time there is often an array of sugary treats on offer, from Mr Whippy 99's to fizzy juice and salty appetizers. These are, unsurprisingly, lacking in essential nutrients that could help keep our energy levels up. Magnesium, for example, is needed to form and store energy meaning a deficiency in the mineral could lead to fatigue.

Sugary foods can cause additional problems as they may cause our energy levels to spike rapidly and then drop. So, even though they may help your energy levels initially, this isn't sustainable.

How can I eat healthily in the summer?

In summer there is ample opportunity to spend time in the sun with friends and family but, with so many tempting (and often unhealthy!) food options available, how do we eat healthily at this time?

• Opt for foods in season – in the UK, healthy foods, including strawberries, rhubarb, raspberries, broccoli and cabbage, all come into season in July
• Go fresh – summer is the perfect time to have a BBQ with lots of fresh fish , meat and vegetables
• Salads – when it is warm we don't always feel like having big meals so this is a good, healthy alternative. Explore our recipe hub for lots of tasty and refreshing salad recipes
• Opt for home cooked meals – get everyone together in the garden for a picnic or BBQ rather than a restaurant meal. This will make it easier to opt for tasty, healthy meals
• Smoothies – these are both refreshing and packed full of nutrients to help keep your energy levels up. Again, our recipe hub provides lots of tasty options.I particularly like our Kale Smoothie, which also contains strawberries and pears - so it's a lovely drink that is fruity and refreshing! You could add a little ice to it to help cool and rehydrate you. When it comes to smoothies, I always recommend making your own. Shop-bought smoothies are often packed with added sugar, but by making your own you can control the sugar content.

3. Lack of exercise

Whilst lazing around on a deck chair or reading your book is enjoyable, it means that the body is not moving and this too can leave us feeling tired.

Any exercise, be it minimal or strenuous, helps boost our energy levels. It releases positive, energy-improving hormones, for example, which help to ease any feelings of tiredness. A lack of exercise can, therefore, make us tired.

How can I stay active in the summer?

When the weather is good there is ample opportunity to get outside and exercise – you could take long walks in your local park, run round the block or, if you are really adventurous, take up a summer sport such as surfing. If it is too hot to exercise outside, though, here are a few tips:

• Visit an outdoor pool – the UK has a number of outdoor pools. This activity means you can enjoy the sunshine and still get a little exercise
• Change your activity - if it is too hot to get active outside, change your activity. Instead of running, for example, choose an exercise class where there is air conditioning
• Workout in the morning or evening – temperatures are at their hottest between the hours of 12noon and 2pm so it is definitely best to avoid exercising at this time. If you can, exercise in the morning or evening when the temperatures are cooler.

4. Sunburn

As well as causing your skin to turn pink and sore, sunburn may also lead to fatigue. That's because it raises the body's temperature and we generally feel sleepier when warm.

Sunburn may also contribute to dehydration which, as I've explained, is a leading cause of low energy levels.

What is the best treatment for sunburn?

If you are suffering the effects of sunburn then I'd recommend reading our blog 'How to treat sunburn naturally'. Applying a little aloe vera can help soothe the area, whilst coconut oil helps to moisturise the skin more generally. It is also important to drink plenty of water to avoid dehydration.

To avoid getting sunburn in the first place, here are a few things to remember:

• Sit in the shade, especially between 11am and 3pm when the sun is at its warmest
• Wear a sun hat
• Apply sunscreen regularly, use at least factor 30 sunscreen
• Cover up with loose fitting, long-sleeved clothing
• Don't get caught out! You can still burn on cloudy days.

5. Body temperature

In the sun the body has to work hard to maintain a comfortable temperature. This increases metabolism (the rate at which you use energy) and can, in turn, contribute to tiredness. This explains why you feel low in energy even if you've just been sitting in the sun all day.

How do I cool down my body temperature?

When you're feeling hot and fatigued, here are a few things you can do to cool down:

• Take a lukewarm shower
• Sit in the shade
• Have a fan nearby
• Avoid direct sunlight between the hours of 11am and 3pm
• Drink lots of cool water
• Avoid doing any vigorous activity when it is really hot
• Seek out the air conditioning!

Watch out for heat exhaustion & heat stroke

While it's common to feel a little lethargic and tired after a day in the sun, tiredness and weakness can also be a sign of heat exhaustion or heat stroke, especially in children.

According to the NHS other signs of heat exhaustion include:

• headache
• dizziness and confusion
• loss of appetite and feeling sick
• excessive sweating and pale, clammy skin
• cramps in the arms, legs and stomach
• fast breathing or pulse
• temperature of 38°C or above
• being very thirsty

The NHS also advises that heat exhaustion is not usually serious if you can cool down within 30 minutes. If it turns into heatstroke it needs to be treated as an emergency.⁴

Seek medical help if the person doesn't feel better after 30 minutes and:

• feels hot and dry
• is not sweating even though they are too hot
• has a temperature that's risen to 40°C or above
• has rapid or shortness of breath
• is confused
• has a fit (seizure)
• loses consciousness
• is unresponsive

While there are many benefits from enjoying some time in the sun, it's clearly a good idea to make sure you are sensible when out and about in the sunshine. Hopefully my tips and advice can help you to avoid feeling tired and drained from too much sun exposure and embrace the good weather while it lasts.

References

<sup>1. https://www.naturalhydrationcouncil.org.uk/press/gps-reveal-uk-tired-all-the-time/
2. https://www.zenithglobal.com/reports_data/market_reports/bottled_water
3. https://www.nhs.uk/conditions/dehydration/
4. https://www.nhs.uk/conditions/heat-exhaustion-heatstroke/</sup>