Always tired in the summer? These are natural energy boosters that really work.

For many people, summer means plenty of sun, long evenings, bare legs, BBQs, and patios . But it's also the season when you might feel the most lethargic. It's as if everything slows down, and that turns out to be not so strange at all. Here are the main causes of summer fatigue:

The heat flattens everything

As soon as the temperature rises, your body starts to cool you down. Your blood vessels dilate to release heat , which sounds good, but it also lowers your blood pressure. Less blood to your head = less oxygen. You can feel it coming... That lethargic, hazy feeling isn't for nothing! It all has a physical explanation. Your heart is actually working harder than usual. And your energy is therefore used for other processes in your body.

Dehydration = energy leak

In the summer, you sweat more easily (sometimes without even realizing it), and with that, you lose not only fluids but also vital minerals like sodium and potassium . Even mild dehydration can affect your mood , alertness , or endurance . And unfortunately, an ice-cold Coke alone isn't the solution (I'll get to that in a moment).

Poor sleep due to heat and light

I love those balmy summer evenings, where I love to stay outside as long as possible . Absolutely wonderful. Until you want to sleep! The heat makes it harder to fall asleep, and because it stays light longer, your melatonin production (your sleep hormone) is delayed . You fall asleep later, sleep less deeply, and may wake up feeling more tired. Read about natural alternatives to sleeping pills here.

You have no rhythm anymore

In summer, everything changes with vacations, days off, and sunshine. You might go to bed later, sleep in, or skip your normal routine . And while that can be wonderful, it also creates instability in your biorhythm . Your body loves rhythm. So, as soon as that breaks down, you can feel down, empty, or less comfortable in your own skin more quickly.

Allergies that drain energy

And for some people, summer can be an extra drain on your energy. If you suffer from hay fever , your immune system is constantly active. This takes a huge amount of energy. You sleep less well due to a stuffy nose, and at the same time, your body is constantly fighting the battle . This makes you feel exhausted more quickly and your head gets foggy. More information about hay fever symptoms

As a therapist, I often hear that energy plummets in the summer, so I decided to consciously explore what was truly needed . I like to explore natural methods and avoid caffeine or fast sugars because I want you to feel stable , refreshed , and clear-headed .

1. Hydration

Perhaps the most underestimated cause of fatigue is not drinking enough . Water is literally your basic fuel. Especially in the summer, you lose a lot of fluids without realizing it through sweating and exhaling. Your body tries to keep you cool by sweating, so even just sitting in a warm room you lose more fluid (not just when exercising). Electrolytes are also crucial for maintaining your mineral balance.

What can you do:

I start every morning with a large glass of lukewarm water, preferably with a little lemon. Then I supplement with herbal tea or coconut water . Coconut water is ideal for getting your electrolytes. It naturally contains many minerals that help your body regain its balance, and it's much better for your system than sports drinks with artificial colors and sugar.

Decaffeinated herbal teas are also great. Think mint, hibiscus, chamomile, nettle, or ginger.
– Mint has a cooling and invigorating effect.
– Ginger supports your blood circulation and helps you to be mentally sharper.
– Hibiscus lowers blood pressure, quenches thirst and helps your skin stay beautiful.
– Lemongrass is refreshing and helps your digestion.

Bonus tip: Drink from a nice bottle or mug and have it ready. You'll remember it more often and be more excited to drink it.

2. Food with a lot of energy

Your diet largely determines your energy levels. Not just WHAT you eat, but also WHEN and HOW OFTEN . In the summer, it's good to opt for light, nutritious meals that don't weigh you down.

Fruit is very important. Naturally, there are many more fruits in season in summer, and for good reason. It's exactly what our bodies need:

Berries, raspberries, blackberries, cherries, and pomegranate are packed with antioxidants that protect your body from environmental damage. This is especially helpful if you spend a lot of time outdoors in the sun, drink more alcohol, or eat less healthily in the summer.
– Apples and pears provide long-lasting energy through the fibers and slow sugars
– Bananas are full of potassium, perfect for heavy sweating
– Orange also contains a lot of potassium and vitamin C
In summer, the fruit is even more delicious and easy for me to eat, either on its own or in a smoothie bowl, for example.

Complex carbohydrates & grains:

Sweet potato remains a favorite in summer, too. It provides sustained energy for hours.
– Oatmeal fills you up well and also provides a lot of slow energy
– Quinoa is rich in proteins and easily digestible
– Lentils are perfect for soups or summer salads

Green leafy vegetables:

Kale, spinach, arugula, Swiss chard… they are packed with iron and minerals, which contribute significantly to your mineral balance.

Fish, meat and eggs:

Salmon, mackerel, sardines, eggs, but also chicken, turkey, or grass-fed beef. They're packed with B vitamins, omega-3s, and protein. These nutrients help your brain, nervous system, and muscles recover. They also contain iron. You need iron to transport oxygen in your body. Less iron = less oxygen = less energy. Perhaps just what you need for summer fatigue.

Little extras:

– A piece of dark chocolate (min. 70%) contains theobromine, magnesium and a mini-boost of dopamine.
Beetroot juice is excellent for your circulation and contains nitrates, which increase oxygen uptake in your cells. This means more energy. It's especially ideal before walking or exercising.

3. Supplements and adaptogens for extra support

Sometimes nutrition alone isn't enough. Especially during busy periods when you're experiencing a lot of stress, when you're truly exhausted, or when your diet isn't optimal, it's helpful to have a little extra support.

Vitamin C and B vitamins

These two work together as your natural energy sources. B vitamins (particularly B12 and B6) help convert food into energy. Vitamin C supports your adrenal glands (cortisol production!) and immune system. Research shows that supplementation can make a difference in fatigue within 2 to 4 weeks. Vitamin C not only supports your immune system but also iron absorption. Several studies have shown that supplementing with B and C vitamins can reduce fatigue within 2 to 4 weeks.

CoQ10

This is an enzyme your body produces naturally, but you have less and less of it as you age. It literally helps your cells produce energy. Taking a supplement (think 100–300 mg per day) can help with fatigue , especially if you exercise a lot or are under pressure.

Adaptogens such as ashwagandha, rhodiola and reishi

These herbs help your body cope with stress. They regulate your stress hormones (like cortisol) and help restore your energy balance. They ensure you don't get so exhausted from stress. My personal favorites:
– Ashwagandha (provides calm and helps build up)
– Rhodiola (provides more focus and mental resilience)
– Reishi (strengthens your immune system and stabilizes)

Please note : Always check with your therapist if you are taking medication or have health complaints!

4. Energy through more exercise

It's incredibly ironic, but when you're feeling tired, it really does help to exercise to feel more energetic. Especially when you're feeling tired in the summer, it helps to keep moving, preferably in nature.

A 10-15 minute walk outside in the morning sun can do wonders. Not just physically, but mentally as well. It calms your nervous system (goodbye stress!) and helps you get out of your head . It also helps reset your body clock, and daylight boosts your mood and helps you sleep well in the evening.

Prefer something more relaxed? Then yin yoga or a few minutes of calm abdominal breathing are also great. Especially if you find yourself feeling stressed, restless, or overheated. By breathing more slowly, your nervous system calms down. That has a truly physiological effect.

Breathing properly is also very important. In summer, we breathe faster and more shallowly because of the heat. This makes you restless. Calm, deep abdominal breathing literally brings more peace. I personally prefer to do five minutes of breathing exercises in the morning (or before going to bed).

A cold shower or a cold washcloth on your wrists is also very helpful. If you get overheated and sluggish afterward, it helps to literally cool down and feel clearer. Especially on warm mornings or after a busy day.

5. Routines & sleep

When you're feeling low on energy, you might quickly think about adjusting your diet or taking supplements. But your sleep and circadian rhythm are often the first things to consider. Especially in the summer, we lose our rhythm more easily due to the long days, light nights, and spontaneous plans.

Wake up naturally

The BEST thing would be to wake up with natural daylight , without an alarm clock. Just the light that gradually enters your bedroom. This helps break down your melatonin and trigger cortisol (your natural "wake-up hormone"). And that feels so much more soothing than a loud beep. A good tip for that: don't close your curtains completely at night, or use a wake-up light. This way, you'll wake up pleasantly, without that typical unpleasant stress.

Sleep hygiene

Good sleep hygiene is about everything you do in the last hours of your day:
– Stick to a regular bedtime . So go to bed and wake up at the same time every day. Your body likes routine.
– No screens right before bed. Blue light inhibits melatonin production, making it harder to fall asleep. No TV, laptop, or phone for at least an hour before bed.
– Cool room. Your body needs to cool down a bit to sleep well. Make sure the temperature in your bedroom is between 16-18 degrees Celsius, or even cooler if you prefer.
– Avoid alcohol. A glass of wine can make you drowsy, but it also causes interrupted and less deep sleep. You'll often wake up after a few hours and sleep less soundly.

Power naps

I'm a fan of power naps, especially in hot summers. Not on the couch for two hours, but a maximum of 20 minutes in the early afternoon. It gives me energy without disrupting my sleep. Set a timer and try to do something active right afterward, otherwise you'll get stuck in that sleepy feeling. In warmer countries, they routinely do this during the hottest part of the day.

Accept that the pace is different in the summer

I think this is an important lesson for many of us. Instead of feeling guilty about everything slowing down, we can embrace it more. Your body works slower in the heat because it's literally just surviving. So: take breaks. Rest is productive too .

6. Allergies

I underestimated this for a long time. But now that I'm a therapist, I see that hay fever or other summer allergies can have a huge impact on your energy… without you even realizing it.

What happens with hay fever?

Your immune system reacts to pollen as if it were intruders. This activates your entire immune system. The result is increased inflammatory responses in your body. Sometimes this happens even when you're not sneezing much. That "being switched on" takes a tremendous amount of energy. And if your nose is blocked at night or your throat is scratchy, you sleep less well. So, double the fatigue.

Symptoms include:
– Brain fog
- Difficulty concentrating
-Irritability
- Waking up extremely tired
- Mild headache
– Feeling hunted for no reason

What can help with hay fever or allergies

– Start taking natural antihistamines and plenty of vitamin C in time. Don't wait until you're lying on the couch with a runny nose.
– Keep your windows closed during peak times (usually early morning and evening)
– Dry your laundry indoors. Especially if it's bedding. It's very annoying when pollen gets stuck in it.
Showering before bed can be very beneficial. It rinses pollen from your hair and skin.
– HEPA filter or air purifier in the bedroom. It really works, especially during dry periods with high pollen counts.
– Saline spray or nasal spray with xylitol. Keeps the nasal mucous membranes moist and flushes out pollen.
– Adaptogens such as reishi can also help with allergies by regulating the immune system.

In short: if you feel inexplicably tired in the summer, consider allergies. The solution might lie there.

You're not lazy. Your body simply functions differently in the summer to stay balanced. But you don't have to accept that. There's a lot you can do to rebuild your energy:

✅ By drinking more and eating the right things
✅ By improving your bioterite
✅ By moving and resting when necessary
✅ By supporting your body with natural boosters, such as adaptogens, B vitamins or CoQ10

You don't have to always be "on," but you do deserve to feel energized in the summer.