While exposure to light is supposed to promote “alertness”, it’s not uncommon to feel tired or even sluggish after spending time outside. There are many factors that could be at play but one of those is that when it’s hot outside, our bodies are working hard to stay cool. When we produce sweat to regulate our internal body temperature, it requires more energy.  Research suggests that strenuous exercise and extreme temperatures can tax our body’s ability to regulate body temperature, which may result in fatigue. 

For those of us with narcolepsy, this feeling is all too familiar. This is why it’s critical to pay attention to our bodies especially during the summer months when outside temperatures are above average, the days are longer, and exposure to the sun increases. Dehydration can worsen feelings of tiredness so it’s important to give your body what it needs to cool down. Here are our top tips for staying hydrated this summer:

1. Keep a water bottle nearby. Having a reusable water bottle near you serves as a reminder to stay on top of your water intake. Refills are free and many office buildings now have water-bottle filling stations with cold, filtered water. Getting a sleeve with a strap can make it easier to carry your water bottle and they often come in fun designs. Check out Hydro Jug or Amazon for water bottle carrying sleeves. 
   
   
2. Make it easy. Prepare your water bottle the night before so you can grab-and-go the next morning. 
   
   
3. Don’t wait until you’re thirsty. Many healthcare experts say that if you wait until you’re thirsty to drink a big glass of water, chances are you’re already dehydrated. Beat the fatigue and headaches by keeping your water close and taking sips throughout the day. Setting reminders on your phone is a good way to make sure you’re drinking enough water. 
   
   
4. Make it fun. Plain ole’ water isn’t always the most enticing beverage. Make it interesting by adding fresh fruit, mint, and slices of cucumber. Adding fresh lemon juice can increase your water absorption too. Sparkling water can be a good alternative if you’re accustomed to reaching for a soda. Just make sure it doesn’t have added sugar.
   
   
5. Eat hydrating foods. On top of drinking lots of water, opt for snacks in the summer time that are high in water content such as cucumber slices, watermelon, cantaloupe, bell peppers, or celery. Here’s a list of 19 water-rich foods.
   
   
6. Rise and hydrate. When we wake up in the morning, we’re often dehydrated as we haven’t had fluids for at least a few hours. Drink a full glass of water before doing anything else, especially if you’re a coffee drinker (see #7).
   
   
7. Limit caffeine and alcohol intake. For many of us, reaching for a fresh cup of coffee is the first thing we do after waking up. But caffeine and alcohol are diuretics which can contribute to dehydration. Make sure to balance your intake of coffee, tea, soda, and alcohol with plenty of water!

PLEASE NOTE: This blog post is not sponsored. The links above were vetted and reviewed by Narcolepsy Network staff. They have been included in this post for your reference only. 

References:

https://pubmed.ncbi.nlm.nih.gov/21029187/
https://thesleepdoctor.com/sleep-faqs/why-does-the-sun-make-you-tired/
https://www.ncbi.nlm.nih.gov/books/NBK507838/
https://www.healthline.com/nutrition/19-hydrating-foods