Tired but unsure if you should grab sneakers or the sofa? Or maybe the heat has meals leaving you foggy instead of fueled? This month, I’m busting two common summertime dilemmas: (1) how to tell when fatigue calls for true rest versus a quick burst of movement, and (2) what light, hydrating foods actually keep energy high when temperatures soar. Read on to learn how to listen to your body, move (or recover) smarter, and eat in ways that keep you clear-headed all season long.
Rest or Rally? How to Tell if Your Fatigue Means Slow Down or Get Moving
Fatigue is something we all experience, but not all tiredness is the same. As a registered nurse, one of the most common things I hear from patients is, “I’m just so tired all the time.” What often follows is uncertainty; they are not sure whether they should push through it or slow down. The truth is, fatigue isn’t one-size-fits-all. Sometimes it’s your body’s way of saying, “I need rest,” and other times, it’s a sign that your body is craving movement.
So how do you know the difference? It starts by paying attention to the quality of your fatigue. Some types of tiredness clearly point to the need for rest and recovery, while others suggest that gentle movement might be exactly what you need.
Fatigue that calls for rest often feels heavy and hard to shake. It may come with brain fog, irritability, or even body aches. If you’ve been dealing with poor sleep, recovering from illness, or feeling emotionally drained, your nervous system likely needs a break. In those moments, extra sleep, staying hydrated, and giving yourself time in a calm, low-stimulation environment can be far more restorative than pushing yourself to do more.
On the other hand, some fatigue feels more like restlessness or sluggishness. This often happens after long periods of inactivity or when your routine lacks movement. In these cases, light activity can do wonders. A short walk, gentle stretching, or a few minutes of fresh air can help increase circulation, improve mood, and boost energy levels naturally.
If you’re unsure which type of fatigue you’re feeling, it can help to ask yourself a few quick questions: Did I get enough sleep last night? Have I moved at all today? Is what I’m feeling more mental, physical, or emotional? And how do I feel after just a little bit of movement, worse or better?
If light activity makes you feel worse, that’s a clear signal to rest. But if it lifts your mood or clears your mind, even slightly, your body probably needs to get moving.
Most importantly, be kind to yourself. Our bodies are always giving us feedback, and learning to listen takes time and practice. Whether you need to rest or rally, responding with self-awareness and compassion is one of the best ways to support your well-being.
Light and Energized: What to Eat on Hot Days to Fuel Without the Fog
When summer heat sets in, many people feel sluggish, overheated, or even a little queasy after meals. It is easy to unintentionally weigh yourself down with foods that are too heavy for hot weather. That’s because the body works harder in high temperatures to regulate its core temperature, and this extra effort affects digestion. When blood is redirected to the skin to release heat, there’s less available for the digestive system, making large or rich meals feel uncomfortable.
To stay energized and comfortable in the heat, focus on foods that hydrate, digest easily, and provide steady nourishment. Water-rich vegetables like cucumbers, bell peppers, and leafy greens are great choices. They’re refreshing and loaded with vitamins and minerals that support healthy energy levels. Try adding them to salads, wraps, or simple veggie trays with a light dip.
Fruits like watermelon, strawberries, oranges, and cantaloupe are also excellent for hot days. Their high water content and natural sugars offer hydration and a gentle boost in energy. They make an easy snack or addition to meals without weighing you down. For carbohydrates, stick with small portions of whole grains such as quinoa or brown rice. These provide sustained energy without the sluggishness that can follow heavier starches. Cold grain bowls with fresh vegetables and a splash of citrus or vinaigrette are a smart, satisfying option.
Lean proteins like grilled chicken, salmon, tuna, lentils, or edamame are easier to digest than red meats and still give you the staying power you need. These proteins work well served cold over greens or in wraps. Yogurt and kefir are also helpful: they deliver protein, hydration, and gut-supporting probiotics in a convenient, cool form. Top with fresh fruit or seeds for added nutrients and flavor.
Adding fresh herbs and citrus to meals is another simple way to feel more refreshed. Mint, basil, lemon, and lime not only brighten flavors but also have natural cooling effects. You can use them in drinks, salads, or chilled dishes for an extra boost.
Try to avoid foods that slow digestion or increase your internal heat. Fried items, creamy sauces, and heavy meats can make you feel sluggish. Too much caffeine or alcohol can also contribute to dehydration. Instead, aim for smaller meals spread throughout the day and drink water consistently. If you’re sweating a lot, add a pinch of salt or a splash of coconut water to help maintain your electrolyte balance.
The goal is to eat in a way that supports your energy and comfort, not just your hunger. When temperatures rise, nourishing your body with lighter, hydrating foods can help you feel clear, focused, and better equipped to enjoy the day. Let your meals work with the season, and you’ll feel the difference.
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