Occasionally, experiencing low energy is common, whether due to a busy schedule, a lack of sleep, a recent illness, or something else. However, if you’re looking for a fast energy boost, consuming sugary foods or drinks isn’t the best choice because they can lead to crashes.
Fortunately, research shows there are ways to safely boost energy naturally without caffeine and decrease fatigue quickly and over the long term.
1. Drink a Glass of Water to Hydrate
Mild dehydration is a common cause of feeling tired or fatigued. Water helps every system in the body function properly and is considered the best drink for staying hydrated. Staying adequately hydrated improves athletic performance levels, attention, and awareness.
How Much Water Should I Drink?
Factors like age, activity level, health, and outdoor temperatures impact how much water you should drink. The average recommended daily water intake for men is about 15.5 cups, and for women, about 11.5 cups.
2. Take a Walk
Walking can increase alertness and energy by increasing blood flow, oxygen levels, and natural feel-good endorphins like serotonin and dopamine. Walking at least 150 minutes a week may improve energy and stamina and increase mental and physical well-being.
Walking outdoors could be an even better way to increase your energy. Nature is especially beneficial for boosting energy levels, mood, and mental well-being.
3. Eat a Nutritious Snack
Whole foods with protein, fiber, and a low glycemic index help increase energy by providing healthy nutrients and absorbing the sugars in the foods more slowly than refined, sugary foods. Though sugary foods might give a quick energy boost, they also cause energy crashes when blood sugar spikes and then drops.
For healthy, energy-boosting snacks, try:
- Nuts
- Fruit (those high in water will also improve hydration)
- Vegetables
- Edamame
- Quinoa or other whole-grain foods
- Eggs
- Beans and lentils
4. Take a Quick Nap
They’re called “power naps” for a reason. Napping has been shown to help decrease the effects of sleep deprivation and increase mental and physical performance.
Nap length should be 20 to 30 minutes. Napping any longer than that might worsen grogginess and sleepiness and interfere with nighttime sleep.
5. Exercise
Moderate-intensity exercise can increase energy and decrease feelings of fatigue over time, especially when done regularly. Even one 20 to 40-minute exercise session can boost energy.
Exercise gives us a boost because it improves how our cell mitochondria produce and deliver energy, increases blood flow that helps deliver oxygen and nutrients to the body, and promotes better sleep.
6. Stretch
Even a short stretching session can increase blood flow and improve energy levels. Research shows that just 10 minutes of stretching during the workday increases vitality and mental health, decreasing exhaustion, body pain, and anxiety in workers.
7. Reduce Stress
Stress, especially when it occurs over long periods, has many adverse effects on the body’s nervous, endocrine, and other systems, which can reduce energy and increase fatigue.
Practices for reducing short- and long-term stress include:
- Yoga
- Meditation
- Tai chi
- Regular exercise
- Spending social time with friends or relatives
- Getting enough sleep every night
A Word From Verywell
Certain healthy habits can help maximize your energy levels to get the most out of your days. These include eating a well-balanced diet, starting your day with breakfast, exercising, staying hydrated, and taking plenty of breaks to rest and recharge.
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What About Promoting Long-Term Energy?
If done over time, many things that help give you a quick energy boost will also promote long-term energy. They include:
How to Manage Chronically Low Energy
Fatigue is considered chronic if it lasts over six months. It can have several causes. Reasons for chronically low energy can be related to lifestyle factors, such as poor diet, stress, or sleep deprivation. It can also result from an underlying medical or psychiatric cause.
Managing chronic low energy depends on the cause. If you are experiencing ongoing fatigue, consult a healthcare provider for evaluation and possible referral to a specialist.
Summary
Needing a quick boost of energy now and then is common. When that happens, it’s best to look for safe, proven ways to increase energy naturally (without caffeine) that won’t potentially cause crashes or health problems. This includes staying hydrated, walking, reducing stress, eating a nutritious snack, and more.
Regularly practicing healthy ways to get a fast energy boost can often also increase energy over the long term. If your energy levels remain low for an extended period, seek medical advice.
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Natural Ways to Boost Your Energy Levels
Feeling low on energy is a common occurrence, often attributed to busy lifestyles, inadequate sleep, health issues, or stress. Instead of resorting to sugary snacks or drinks that can lead to energy crashes, consider natural methods that can provide a quick energy boost.
1. Stay Hydrated
Dehydration is a frequent culprit behind fatigue. Drinking water is essential for maintaining optimal bodily functions and enhancing overall performance. Adequate hydration can improve athletic endurance, mental clarity, and alertness.
Recommended Water Intake
Daily water consumption varies based on factors such as age, activity level, and environmental conditions. Generally, men are advised to drink about 15.5 cups (3.7 liters), while women should aim for approximately 11.5 cups (2.7 liters) daily.
2. Go for a Walk
Walking not only increases blood circulation but also elevates oxygen levels and releases endorphins, resulting in heightened alertness and energy. Engaging in at least 150 minutes of walking each week can significantly enhance overall stamina and mental well-being.
Moreover, walking in natural settings can provide additional psychological benefits, further improving your energy and mood.
3. Opt for Nutritious Snacks
Choosing whole foods rich in protein and fiber can offer a sustained energy boost. Unlike sugary snacks that provide temporary spikes in energy followed by crashes, healthy snacks help the body maintain a steady blood sugar level. Consider snacks such as:
- Nuts
- Fruits, particularly those high in water content
- Vegetables
- Edamame
- Whole grains like quinoa
- Eggs
- Beans and lentils
4. Take Short Naps
Power naps can effectively mitigate the impact of sleep deprivation and enhance cognitive and physical performance. A nap lasting 20 to 30 minutes can rejuvenate your energy levels without leading to grogginess typically associated with longer sleep periods.
5. Engage in Regular Exercise
Consistent moderate exercise can significantly boost energy and reduce fatigue. Even a single session lasting 20 to 40 minutes can increase energy levels by improving cellular energy production and enhancing blood flow to deliver vital nutrients throughout the body.
6. Incorporate Stretching
Simply taking a few minutes to stretch can invigorate both your mind and body. Research indicates that a brief stretching routine can increase blood flow, reduce feelings of exhaustion, and enhance overall mental well-being.
7. Manage Stress Effectively
Long-term stress can have debilitating effects on energy levels by disrupting various bodily systems. To alleviate both short-term and chronic stress, consider practices such as:
- Yoga
- Meditation
- Tai Chi
- Regular physical activity
- Quality time with friends and family
- Getting sufficient sleep each night
Understanding Long-Term Energy Management
While quick energy boosts are helpful, it’s essential to focus on sustainable energy levels. Lifestyle adjustments over time can contribute to enhanced energy management.
Persistent fatigue (lasting longer than six months) may indicate an underlying health issue. If you find yourself frequently low on energy, consulting a healthcare professional is recommended.
Conclusion
It is natural to seek quick energy boosts occasionally. However, embracing safe, proven methods can foster both immediate and long-lasting energy without causing adverse effects. Simple lifestyle changes such as hydration, walking, stress management, and nutritious snacking can significantly improve your energy levels.
