By Melissa Schuster MS RDN CDN IFNCP, owner of Schuster Nutrition, PLLC
By July, many high-performing professionals start to feel the drag.
The momentum of the new year has worn off. Travel, family obligations, and a relentless work pace start to blur the lines between normal fatigue and something more serious: burnout. If you’re feeling less focused, more irritable, or mentally foggy, it’s worth looking beyond your calendar and considering what’s going on in your body.
While stress and overwork often take the blame, your hydration and nutrition habits may be quietly sabotaging your performance.
Dehydration Can Undermine Your Focus
Even mild dehydration—just a 1–2% loss in body water—can impact cognitive function. In the summer heat, water loss through sweat increases, even if you’re mostly indoors.
Common signs include afternoon headaches, fatigue that hits despite decent sleep, poor concentration, and slower digestion. If you’re relying on caffeine to power through, dehydration might be part of the problem.
Simple shifts make a big difference: start your day with a full glass of water before your first cup of coffee. If you’re drinking a lot of plain water and still feeling tired, try adding electrolytes to help with absorption. Pair hydration with transitions, every time you sit down for a meeting or shift tasks, refill your glass.
Want ideas beyond water? Grab 30 Hydrating Recipes to boost energy and clarity without relying on caffeine or sugary drinks.
Blood Sugar Swings = Energy Swings
When you skip meals, rely on quick carbs, or grab whatever’s convenient, you risk triggering blood sugar spikes followed by energy crashes. This is one of the most overlooked causes of mid-afternoon fatigue and foggy thinking.
Many people feel “off” but don’t connect it back to what they ate—or didn’t eat. A morning pastry and a latte, or a protein bar at your desk, might seem fine in the moment. But by 2 p.m., you may find yourself wired, anxious, or reaching for another coffee or snack.
A better strategy: focus on steady blood sugar by building meals around protein, fiber, and healthy fat. That might mean eggs with avocado and greens at breakfast, or a lunch with grilled chicken, roasted veggies, and quinoa. When you’re pressed for time, keep a shortlist of go-to options you can prep ahead or pick up easily on the go.
Disrupted Routines Lead to Disrupted Fueling
Between holidays, travel, and shifting work hours, the summer can make even the most consistent eaters lose their rhythm. You may find yourself skipping meals during long meetings, eating late at night after a day of underfueling, or grazing without any real structure.
These shifts don’t just affect your metabolism or digestion. They also impact your mood, ability to focus, and decision-making stamina.
Instead of overhauling your routine, look for opportunities to build back structure. Even something as simple as scheduling a 20-minute lunch block or keeping a protein-forward snack in your bag can help. A bit of planning creates the consistency your brain and body need to function at their best.
The Caffeine Creep
That third iced coffee might be more habit than necessity, but it’s probably not helping the way you think. While caffeine can offer a short-term mental boost, relying on it too heavily (especially in the afternoon) can interfere with your natural energy rhythms and sleep quality.
If you notice yourself needing caffeine to stay alert between 2 and 5 p.m., it may be a sign that your nutrition earlier in the day didn’t quite support your needs. Instead of another cup, consider a short walk, a hydration check-in, or a small snack that includes protein and fat.
Your Summer Energy Reset Starts Here
If your body feels off and your mind is starting to lag, don’t wait until fall to course correct. Mid-year fatigue often isn’t a signal to push harder; it’s a cue to realign your foundational habits.
Start with hydration. Build meals that support energy and mental clarity. And most importantly, reintroduce consistency in a way that fits your current season, not some ideal routine that only works in theory.
Want to go deeper? Join the 6-Week Bootcamp and get the structure, accountability, and support you need to feel better in your body—without starting over every Monday.
Or start simple: Download 30 Hydrating Recipes to support clearer thinking and more stable energy, one glass at a time.
DISCLAIMER: The information contained in this post is not, and should not be construed as, medical advice. It is provided for informational purposes only. Each individual’s situation, nutritional needs and medical situation are different, and the information contained in this post may not be appropriate for your personal situation. Always check with your own physician or medical professional before implementing any change to your lifestyle, food intake, exercise regimen or medical treatment.
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