Summer Slump? How Heat May Be Draining Your Productivity and Brainpower

Struggling to stay sharp and focused lately, even though your routine hasn’t changed? You’re eating right, and your workload’s steady, but something’s off. Here’s the sneaky potential culprit: the high summer heat.

As the late summer temperatures soar, that heat could silently drain your energy, mess with your hydration, and dull your cognitive edge, like a slow-motion mental meltdown.

Here’s how to protect your performance and keep your brain firing on all cylinders as the mercury climbs.

Scary Ways Heat Could Be Tanking Your Mental Health & Performance

Higher summer temperatures aren’t just uncomfortable. They can seriously damage your work performance and health.

According to an article from the American Psychological Association (APA), heat can lead to a range of mental health and well-being issues, including increased irritability, impulsivity, trouble concentrating, depression, and more. Additionally, those who are taking certain mental health-related medications, such as SSRIs, are at an even greater risk, as a common side effect of these medications is increased heat sensitivity.

As reported by the APA, “A U.S. study of mental health-related emergency department visits found an 8% increase in mental health visits on the hottest days of summer compared with the coolest days. The increase ranged from 5% to 11% across different disorders.”

Similar studies have likewise found that for every degree above 77 degrees Fahrenheit, workers experience a 2.2% decrease in productivity.

As such, you could be experiencing a dip in your critical thinking, emotional control, and leadership skills, all because of the warmer temps, without even realizing it.

How to Protect Your Brain Health & Cognitive Function This Summer

Luckily, preventing your brain health and cognitive function from declining over the summer is as simple as making a few lifestyle changes.

1. Ensure You’re Adequately Hydrated

Assess your hydration levels throughout the day. Once you’re thirsty, that’s a sign that you’re already dehydrated, so don’t let it get that far. Keep a bottle of water on your desk, alongside sugar-free electrolytes. If you have trouble remembering to drink water, set gentle reminders on your phone or calendar, or track your water consumption in an app.

2. Choose Caffeine Alternatives

Consider opting for a more hydrating or healthier alternative to your coffee. Matcha, for example, contains both caffeine and L-theanine, which can help reduce caffeine crashes and boost focus and alertness. Mixing coconut water with matcha and chia can provide greater hydration, electrolytes, and fiber.

Yerba mate provides caffeine and antioxidants, and the natural tea enhances energy, mood, and brain health. Similarly, mushroom coffee is an alternative that can boost energy, stamina, brain function, and focus, depending on the mushroom variety chosen.

3. Keep Your Environment Cool

If your office environment isn’t cool enough, try to bring a small fan, a portable AC, or cooling towels. If you have your own office, shut your blinds or shades during peak sun hours and use a laptop cooling pad or stand to eliminate device-related heat.

4. Choose Brain–Boosting Foods

Give your brain a leg up by choosing hydrating snacks and antioxidant-rich meals throughout the day. Cucumbers, watermelon, oranges, strawberries, salmon, leafy greens and nuts are all good choices.

Avoid processed foods and, if you need something easy, consider meal prepping with simple options like a watermelon and feta salad, berry and nut parfait, or salmon and quinoa bowl.

5. Prioritize Morning Deep Work

Plan your deep work for the coolest hours of the day, when your mind should be at its sharpest. Schedule strategic, decision-making tasks for the morning hours and plan to do less important or admin tasks during the hottest, afternoon hours.

6. Stay Indoors During Peak Heat Hours

Plan to stay inside from 11 a.m. to 4 p.m. This might mean eating lunch in the office rather than running out for a bite or planning your twice-daily walks for the morning and evening hours.

7. Slow Down Mental Overload

Remember not to push yourself too much either. If you’re feeling overheated and, thus, stressed and overloaded, practice smart stress management strategies such as box breathing — inhaling for four seconds, holding your breath for four seconds, and then exhaling for four seconds before holding your breath again for four seconds.

8. Cool Your Core

Keep a fan running nearby to help regulate your body temperature and keep airflow moving—especially if your workspace tends to trap heat. Even a small desk fan can make a big difference in maintaining alertness. And if you feel your energy dipping or your focus starting to fade, take a short break to splash cold water on your face, wrists, and neck. These pulse points help cool the body quickly and act like a natural reset button—no iced coffee is required.

9. Dress and Plan Smartly

Plan your office attire around the heat by wearing light, breathable fabrics such as linen and avoiding dark colors or tight-fitting cuts. If necessary, bring a change of clothes to stay fresh between commutes, meetings, etc.

10. Use Blackout Curtains to Ensure Restful Sleep

It can be difficult to get to sleep during hotter months, but restful sleep is key to peak performance. Invest in blackout curtains for your room and switch to cooler bedding, such as linen, for better overall sleep.

The Bottom Line

The heat can drain your cognitive performance without you even realizing it. Still, you can continue to perform at your peak by planning ahead, changing your habits regarding your health and environment, and using smart stress management techniques.

Looking for personalized strategies that factor in your health, environment, workload, and unique stress triggers? An Arootah Health Coach can help! Book your complimentary call today to learn how to stay sharp, energized and in control, even when the heat is soaring.