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

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.

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.

Many people know what is chronic fatigue, but what many of them might not know is how to treat it. A simple way to treat fatigue is a glass of lemon water. The smell of a freshly sliced lemon combined with drinking clean water will revitalize your tired body. Drink one glass in the morning and more when you feel sluggish throughout the day.  

All you need to do is squeeze the half of a freshly sliced lemon or lime into a full glass of water and drink it. You can add some mint, too. The water can be either cold or warm, depending on what you prefer. 

If you are waking up fatigued, it is possible that too much time spend in poorly illuminated area is the reason. You should increase the amount of lighting in your home as well as your office. The consequences of a poorly lit area can include a signal to the brain that it is night, which encourages your body to sleep. Avoid that by switching more lights on. Blue lights can be especially helpful. 

There are many causes of fatigue and weakness, but taking a deep breath is a good way for you to fight against fatigue. Taking a few deep breaths can help your body deliver oxygen to your body’s cells and nutrients in your blood stream, in a better way. Moreover, it can detoxify your body by expelling toxins via your lymphatic system, as the inability to detoxify quickly leads to fatigue. Therefore, take a couple of deep breaths and you will almost automatically stop feeling tired and fatigued.

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.

It is often said that taking a shower can help one deal with excessive fatigue. Therefore, try don't hesitate to try it.

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. 

When your work tasks list seems to be endless, it can be extremely easy to lose any enthusiasm and slip into an energy slump. What you need to do is break your list into small tasks and take short breaks after each one is completed. During those breaks, do something entirely different from your job.

Aside from vitamins to help with fatigue, try to lie on your back, use pillows to prop your feet and they should be at a level higher than your head. It can be even more beneficial if you lie on an adjustable exercise bench or other surfaces that slant.

A frequent cause of fatigue is the feeling of not being able to do anything the right way. Fortunately, this can be dealt with by writing down three good things that happened to you each week and tasks you performed. The list should be about the period of your life where you experience tiredness: work, home, gym.

The reason why this works is because thinking about things we're proud of can induce a positive mood, which is associated with more energy.

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.

It can be really hard to start working on some project, but the only thing that stands between you and the desired result is your initial inertia. It is well-known that as soon as you make yourself start, your fatigue may disappear completely. So, persuade yourself not  to think about the work, but get down to working right now.

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.