Feeling more tired than usual?
Headaches, light-headedness and low energy are all common during hot weather. Heat places extra demands on the body as it works to keep your temperature regulated, and that extra effort can take more out of you than you might expect.
Warm weather can also affect appetite and make it harder to sleep well. For people on weight loss medication, these changes can sometimes feel more pronounced. Side effects such as nausea can feel more uncomfortable in very warm temperatures, and reduced appetite may make it easier to unintentionally eat less than your body needs.
This doesn’t mean something is wrong. It is a good prompt, though, to pay attention to how you’re feeling and make adjustments where needed.
Work with the weather
During very hot weather, shifting walks, workouts and other activities to the cooler parts of the day makes a real difference. Early mornings and later evenings are usually more comfortable and put less strain on the body. If you’re spending time outdoors, seek shade where you can and take regular breaks from the heat.
Sleep is worth thinking about, too. Warm nights can affect the quality of rest you get, which leaves many people feeling more fatigued the following day. Cooling your room before bed, opening windows while the air is still relatively cool and closing them again before the heat builds in the morning, can help even without air conditioning.
Keep meals simple
When temperatures are high, many people find they have less appetite for heavier food. Rather than pushing yourself to eat large portions, focus on lighter options that feel refreshing and satisfying. Salads with a good protein source, Greek yoghurt with fruit, overnight oats and water-rich foods such as melon, strawberries and cucumber can all work well.
If your appetite is lower than usual, smaller meals and snacks spread across the day may feel more manageable than three larger ones.
Cool snacks for hot days
If you’ve been craving something cold and sweet, you’re certainly not alone. Having a few refreshing options ready can help you stay cool and satisfied during warmer weather.
Homemade ice lollies are one of the simplest options. Pour your favourite sugar-free squash into lolly moulds and freeze overnight. They’re refreshing, easy to prepare and perfect for hot days. Making a batch in advance means you’ll always have one ready when you need it.
Frozen yoghurt with berries is another great choice. Spoon natural yoghurt into a container, add your favourite berries and freeze for a couple of hours. For a little extra crunch, try adding a sprinkle of chopped nuts or a few pieces of dark chocolate before serving.
Don’t forget hydration
Hot weather increases the amount of fluid your body loses throughout the day, making hydration even more important during warmer spells. We’ve covered this in two dedicated articles: Hydration and weight loss medication looks at why it matters specifically on your programme, and Why water is your secret weapon has practical tips for making it a consistent daily habit. Both are worth a read if you haven’t already.
Focus on the basics
Adjust where you need to and be kind to yourself while temperatures stay high.
Extreme heat can affect all of us, even those who are usually active and feeling well. If your routine looks a little different during hot weather, that’s okay.
If the heat is affecting your programme in ways you’re finding hard to manage, you don’t have to figure it out alone. Your Health Coach can help you look at your routine and adjust things where needed. And if you have any concerns about your medication or physical symptoms that feel more serious, your Clinician is there to support you too. Reach out through your account and someone will be in touch.
