How Can I Boost My Energy Levels?

Stress, dehydration and hunger can cause low energy levels.

Low energy levels can influence the way you live your life. Stress, dehydration, lack of sleep, physical inactivity and medical conditions all contribute to fatigue, which can negatively impact your mood and physical strength. Because fatigue is usually related to diet and lifestyle, it is important to address the eating habits and lifestyle choices that might contribute to your low energy levels. Adjusting these things can reduce fatigue and give you the energy boost you need during the day.

Instructions

1. 

   Caffeinated beverages leave you feeling drained.

   Avoid caffeinated beverages. Most sodas, teas and coffee drinks contain caffeine. Although caffeine provides an initial energy boost, the burst is short and can leave you feeling drained by mid-day. Consumption of caffeine may also leave you with uncomfortable side effects, such as nervousness, irritability and insomnia. Gradually decrease the amount of caffeine you consume each day until you are able to stop consuming it completely. Substitute an apple and a large glass of water in the morning for your usual cup of coffee or tea.

2. 

   Sleep deprivation leads to extreme fatigue.

   Get an adequate amount of sleep. Most adults require 7 to 8 hours of sleep per night. Sleep deprivation plays a major role in energy levels during the day. Remove things from your sleeping area that interrupt your sleep. For an extra energy boost during the day, enjoy a 20-minute nap. Napping during the day is an effective way to relax and reduce daytime fatigue while improving your mood and performance. Be careful, though, because naps that last too long might leave you feeling groggy and may also interrupt your regular sleep patterns.

3. 

   Dehydration can cause lowered energy levels.

   Drink water. Water accounts for 60 percent of your body weight. As you lose water through perspiration, breathing and bowel movements, it is important to replace the lost fluids for your body to function normally. Even slight dehydration can cause you to feel tired and physically fatigued. MayoClinic.com suggests an average of eight or nine eight-ounce glasses of water each day.

4. 

   Smaller meals provide constant energy through the day.

   Eat smaller meals throughout the day. Eating five to six smaller meals instead of three larger meals keeps your blood sugar elevated and provides constant energy all day. For instant energy boosters, enjoy a nutrient-rich snack like an apple or fresh vegetables. These foods provide your body with the vitamins, minerals and fiber it needs to stay energized.

Tips & Warnings

• Consult your doctor if symptoms of fatigue persist or worsen.

References

• Mayo Clinic: Energy Drinks: Do they really give me energy?
• Mayo Clinic: Napping: Do's and don'ts for healthy adults
• Water: How much should you drink every day?
• Health.com: Energy Booster: Eat Smart

Resources

• SeacoastOnline.com: Combating Low Energy