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Try these 9 practical tips to boost your energy all day

Feeling sleepy and tired all day? Here are some smart strategies to boost your energy.

Health & Weight Loss

Try these 9 practical tips to boost your energy all day

Try these 9 practical tips to boost your energy all day

Feeling exhausted all day? Try these proven, yet simple energy boosting tricks to help you feel refreshed and awake from morning to night.

Do you feel tired all the time? Hit the snooze button in the morning one too many times? Feeling lethargic in the afternoon? Is coffee no longer getting you through the day? No energy to exercise, no sex drive, or trouble falling asleep? If you answer yes to any of these questions, chances are you could benefit from having more energy.

Increasing your energy level will directly affect your performance during your daily activities. Most of us could use more energy to accomplish more with our time. Having lots of energy means you can get more done so let’s talk about things you can do immediately to have more energy:

1. Drink more water

Water makes up about 60% of our body composition and is the single most important element during the energy production process. The human body is made up of cells that utilize ATP as the molecular unit of currency of intracellular energy transfer. Part of the process of the energy production is when ATP is broken down from adenosine triphosphate (ATP) to adenosine diphosphate (ADP). For this process to occur water must be present.

So increasing your water intake will directly affect how much ATP is broken down in your body thus facilitating the energy production process and availability within your cells.


  • Drink a cup of water as soon as you wake up and before you go to sleep
  • Drink a cup of water 30 minutes before every meal
  • Always have water readily available throughout the day

2. Eat more fruits and vegetables

Your nutritional intake can directly affect your level of energy. It’s important to consume nutrient-rich foods to have more energy. Fruits and vegetables contain many of the essential vitamin and minerals required to boost your energy levels. Adding plenty of fruits and vegetables to your daily food intake can be a natural solution to increase your energy levels.


  • Try juicing in the morning with a variety of fruits and green leafy vegetables
  • Eat 2 apples a day (one in the morning and one in the afternoon)
  • Switch some of your simple carbohydrates with fresh vegetables

3. Take a multivitamin complex

Make sure you eat right. But the truth is most of us think they know what this means but unfortunately meet the minimum intake of macronutrients, vitamins, and minerals required to sustain your energy levels. Taking a multivitamin complex help add the required nutrients that are currently missing out your diet so you can have more energy.


  • Take a multivitamin complex in the morning with you breakfast
  • Supplement with magnesium, calcium, and potassium
  • Add a vitamin D and a B vitamin complex

4. Sleep more

A quality night of sleep can help us feel energized the next day ready to get us ready tackle our challenges. We spend about a third of our lives sleeping so it’s important to sleep well to have energy during the day. During our sleep, our body recovers from our daily activities and stress. So the number of hours and the quality of your sleep influence our energy levels.


  • Go to sleep early and maintain a consistent sleeping schedule
  • Avoid electronic devices at least an hour before bedtime
  • Take a warm bath before bedtime

5. Exercise regularly

Staying active during the day and engaging in physical exercise can increase your energy levels. New exercises can help eliminate fatigue, increase your energy, and motivate you. The idea that you can only exercise at the gym is long gone. You now have a variety of choices that can help you get more active and boost your energy.

Quick facts and research:

  • Regular exercise can reduce fatigue by 65% and increase energy levels by 20% (University of Georgia study).
  • Your brain absorbs 20% of all the oxygen in your body. Physical activity can increase your lung capacity. That means higher levels of oxygen to your bloodstream and your brain, helping you be more alert.
  • Exercise lowers cortisol (stress hormone), which causes forgetfulness and scattered thinking.
  • People that stop exercising for even a short period of time show depressive mood symptoms and fatigue.
  • Aerobic fitness helps age-related loss of brain tissue and enhances functional aspects of cognition.
  • Exercise increases levels of endorphins (feel-good chemicals) and boosts your body’s creation of serotonin and dopamine, brain chemicals crucial to happy mood.


  • Find your niche (Walking, running, biking, kayaking, paddle board, rock climbing, spinning, gardening, etc)
  • Exercise 2-3 times per week
  • Walk and talk during your phone calls

6. Don’t skip meals

Skipping meals during the day can affect your fatigue levels due to a drop in blood sugar levels. It’s best to eat smaller portions throughout the day, rather than large size meals, to have more energy.


  • Eat every 3 hours
  • Bring healthy snacks to work
  • Eat at least 5-7 smaller meals per day

7. Lay off the coffee

Coffee, when consumed in moderation, has many health benefits. However, coffee can also be detrimental your energy levels when over consumed, especially when used to artificially boost your energy levels. Coffee, in excess, can cause sleeplessness and insomnia, affecting your overall health and energy level.


  • Replace your cup of coffee in the afternoon with an apple
  • Drink water or green tea instead
  • Try a healthy snack

8. Turn on the music

Boost your energy with your favorite song(s). An upbeat music can lift your mood, help you feel more engaged, and energized to do more. Scientific research proves that synchronous music can improve your performance during anaerobic exercises. Choosing music that you enjoy can help reduce the feeling of fatigue, improve motor coordination, and ultimately boost your energy.


  • Create your favorite music playlist and carry with you wherever you go
  • Listen to music during your workout
  • Add new songs to your playlist every

9. Stop worrying so much

Worrying too much can impact your sleep and cause anxiety and stress. Anxiety can lead to unhealthy choices like binge drinking and comfort eating. Anxiety can cause your body’s sympathetic nervous system to release stress hormones like cortisol which can impair your brain and negatively affect your mood.

Be realistic with you objectives and stop worrying about what you can’t change. Not having a set goal in life can have you worrying about the smaller things.


  • Have some alone time to think about the things that matter the most to you
  • Take a warm shower or get a massage
  • Read a book

What’s next for you

Don’t let your current state of energy dictate how much you can accomplish. Try some of the tips above to increase your energy levels.

Having more energy means you can get more done, which will increase your productivity and results. Don’t wait any longer and start implementing these tips today.

Let your comments below and let us know what you do to increase your energy.

Bruno earned his B.S. in Exercise Science and Human Nutrition from the University of Houston. Bruno is fully committed to applying concepts of exercise science and human nutrition to help others live a healthier lifestyle.


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