Fatigue: Symptoms, Causes, Treatment. Chronic Fatigue, Muscle Fatigue (Marathon fatigue)

Dehydration one of the fatigue causes. According to a research, it zaps your energy and impairs physical performance. Moreover, drinking not enough water decreases alertness and concentration.

As a fatigue treatment, try to stay hydrated. If you can, drink about 2 liters or 68 ounces a day. How to find out if you’re suffering from dehydration? When you consume enough water, urine should be pale yellow or straw colored. But if it's darker than that, you need to drink more water.

It is common for people to easily get bored when it’s too quiet around, and boredom leads to fatigue. Therefore, turn up the radio, or start listening to your favorite tunes on the phone, as a way to fight against depression and fatigue. As you repeat (sing) the lyrics of the songs in your head, your thoughts of being tired will slowly disappear. 

It's well-known that laughter has a lot of benefits, including releasing higher levels of endorphins that make you feel happier and more energized. Actually, according to some recent studies, even the anticipation of laughter increases endorphin levels. So, whenever you sense anxiety and fatigue, try to find something amusing. For example, read some jokes online, listen to a show, or watch some funny videos. As soon as you start laughing, you won’t be tired anymore.

Warm colors as red, yellow, and orange, are energizing and attention-grabbing, which means that they can activate our brain circuitry. The most energizing color is thought to be orange, since it's a blend of the red that activates adrenaline production and yellow that reminds of the Sun. 

The solution to excessive fatigue is simple - surround yourself with energizing colors. Get some orange accessories or clothing items, such as socks, scarves, shirts. It's also a nice idea to stock your office or house with orange sticky notes. You can also put an item with an orange color on your desk.

Not only does jumping out of joy as if we won something change our mood (and heart rate), but it also positively affects our minds. Jumping a few times in such fashion can help you jolt your energy, stir up childhood enthusiasm and defy the routine monotony of the day, and as a result, cause the release of endorphins.

So, to deal with excessive fatigue, fatigue headache, etc., jump a few times as if you're celebrating something and do put some effort into it. A great addition to that revitalizing effort is to jump at unexpected places or moments, like near the water cooler. 

According to a research, people exposed to ice water, performed better on a standard alertness test. When we encounter a stressor, our bodies often release noradrenaline, which turns out to be an energizing hormone.

When it comes to extreme fatigue and weakness, the best way to get revitalized with the help of cold water is to run cold water over your wrists for a minute or two. Alternatively, splash some cold water on your face. 

Dehydration can be difficult to prevent as your sweat rate when running exceeds your ability to ingest fluid. However, its effect can be minimized due to the fact that endurance performance declines with only a two to three percent loss of body weight, due to fluid loss. Therefore, drink fluids with sodium while running. As water is going everywhere with sodium, more water will be conserved by your kidneys after you ingested sodium with the water.

According to some studies, minty aromas help people exercise longer as well as complete clerical tasks faster and more accurately. Therefore, keep something minty around. It can be as simple as packaged mints, gum, minty lotions, and tea or a bit of fresh mint that can even be added into drinks and salads. 

It is crucial that you give your body the time necessary for recovery. Overtraining goes beyond too much cardio or too many hours spent at the gym. Some high-intensity training routines may push your body’s stress response too far, causing biochemical responses which may possibly lead to serious damage to your health in both the short and long term. That is why you should try to give your body a good rest after a highly intensive workout or do a low-intensity or stretching routine the following day.

You are awesome. You know that! Make sure to remind yourself a few reasons what makes you such a great person. Think of some of your positive qualities and compliment yourself on them. You'll quickly realize that your fatigue is gone. Make this an everyday habit to avoid tiredness.