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5 Tips for Maximizing Energy and Performance Throughout the Day

Family fun, high energy in living room, playful and enjoying time with family

Do you often feel sluggish after lunch? Or tired right when you wake up? You're not alone. It can be hard to feel refreshed and energized all of the time, but luckily there are some things we can do to help that.

Here are some tips to rev up your energy levels by fueling, hydrating, and helping your body recover appropriately throughout the day. No need for chugging an energy drink or 3 cups of coffee!

1. Don’t Skip Meals. Try not to go more than 4 hours without a meal or snack.

  • Eating small meals and snacks can better fuel our brains. By having a steady supply of nutrition, it can continuously supply our brain with fuel and prevent us from feeling sluggish after a few hours.

  • Researchers have observed that eating a large lunch can increase blood sugar levels, which results in a blood sugar crash causing a slump in energy later.

  • You can increase your energy by eating a balanced meal with unrefined carbohydrates, protein, and fats.

  • Eating breakfast and incorporating more brain foods are two additional ways to boost energy and concentration, too.

2. Prioritize Hydration. Drink at least half your bodyweight (in pounds) in fluid ounces and replace sweat losses every day. For example, if you weight 120 pounds, that would be at least 60 ounces of water a day.

  • If your body is short on fluids, one of the first signs is a feeling of fatigue. Water is the best way to replace lost fluids.

  • Sports drinks can also help maintain your body’s electrolytes because they combine water with vitamins, minerals, and electrolytes.

  • Keep in mind one sports drink won’t keep you hydrated for the entire day, so stay hydrated!

  • Pro tip: Drink water even if you don’t feel thirsty.

3. Use Caffeine To Your Advantage. Caffeine can increase or decrease your energy level, depending on when and how much of it you consume.

  • It is true caffeine can wake us up and make us feel more alert before a meeting or project, but use it wisely.

  • Caffeine can also cause insomnia, especially when consumed in large amounts or taken in the afternoon depending on an individual’s caffeine sensitivity. This can cause us to feel sluggish and fatigued the next day.

4. Limit alcohol. For those who drink alcohol, avoiding it throughout the day can help avoid the mid-afternoon slump after lunch.

  • Avoiding the 5 o'clock cocktail can be helpful if we want to have energy in the evening.

  • If you do choose to drink alcohol, it’s best at a time you don’t mind having your energy wind down. Possibly a glass at dinner or after dinner while staying within limits of moderation.

5. Aim for 7-10 hours of sleep. Establish a consistent wind down routine and bedtime.

  • Aim for 7-10 hours of sleep to maximize your energy levels for the next day.

  • We can wind down by talking to a friend to diffuse stress, yoga, meditation, journaling, or reading a book.

  • Avoid social media or electronics that can delay you from relaxing and getting a good nights rest.

Try these tips out and see how you and your energy feel throughout the day!

Learn more about healthy living tips and other wellness programs offered by Wellness Workdays.

Written by: Vanessa Torralba, Wellness Workdays Dietetic Intern



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