Constant fatigue isn't always due to lack of sleep or stress. It's often fueled by little things in your daily routine—lack of water, nutrient deficiencies, and inactivity.
Hydration. Even mild dehydration (about 1–2% of body weight) reduces concentration, provokes headaches and a feeling of exhaustion. Water is needed for oxygen transport and normal metabolic function. The guideline is simple: 1.5–2 liters per day (more in hot weather or during active training), evenly throughout the day.
Nutrition and microelements. Magnesium, vitamin D and B12 deficiencies are manifested not only by weakness, but also by apathy, anxiety, and sleep disorders. The basic solution is a diet with fish, greens, legumes, nuts, seeds, and fresh vegetables. If symptoms persist, it is advisable to check the levels in the tests and adjust under the supervision of a doctor.
Movement. Prolonged sitting slows down blood circulation, impairs oxygen supply to the brain, and the body “collapses” into fatigue. Several short breaks of 10–15 minutes of easy walking or warming up throughout the day noticeably increase energy levels.
Fatigue is often a sign of dehydration, nutrient deficiencies, or lack of exercise. Establish these three habits and you'll usually feel much better within a week. However, if fatigue persists, worsens, or is accompanied by weight loss, chest pain, shortness of breath, or irregular heartbeat, see your doctor.
