How to Boost Your Energy Without Caffeine

Do you rely on coffee for an energy boost in the morning? If you’re like most people, you probably have one to two cups to kick start the day. While a caffeine rush may work at first, let’s be honest: it doesn’t make up for the crash that comes later.

One of the most common questions I hear from clients is how to combat fatigue, and the first step is to ditch the caffeine. It sounds simple, but the first thing I do when I wake up is drink a glass of water. It works! Being hydrated and energized go hand-in-hand.

Along with drinking water, there are several lifestyle changes you can make to increase energy levels naturally and improve your overall health. Here are four effective techniques:

1. Exercise early in the day 

For energy that lasts, you need to ramp up your metabolism. While some of your energy comes from what you eat, the body’s ability to produce energy is also significantly impacted by exercise. Physical activity increases your heart rate, delivering more oxygen and nutrients to help your cardiovascular system function more efficiently. 

By exercising early, you’ll have more energy throughout the day. Research confirms “when your heart and lung health improve, you have more energy to tackle daily chores.” 

To get the most energy, combine cardiovascular workouts and resistance training. Both are proven to help you look and feel better from the inside out. Using personal training or online coaching can help you find the optimal exercises for your goals including energy.

2. Smaller, more frequent meals

Another way to boost your metabolism is to change when and how much you eat. We’ve all heard breakfast is the most important meal of the day, but do you know the reason why?

It’s because when you wake up your blood sugar is usually low. In order to help your body work at its best, it’s important to give it the fuel it needs. Starting early and having more mini-meals throughout the day will keep your blood sugar levels balanced.

You may be asking yourself, “well what if I don’t have enough time?” To save time and eat more often, set aside an hour or two each week to prepare your meals. By stocking your fridge with healthy options, it will lower the temptation of choosing takeout and over-eating because you’re hungry and tired.

Fun fact: did you know your body can’t always tell the difference between hunger and fatigue? This is why many people eat more when they’re sleep-deprived.

3. Incorporate more vitamins and minerals into your diet

B vitamins, Vitamin D, potassium, iron, and magnesium are all-natural energy boosters. 

Also, it’s important to keep in mind that eliminating carbohydrates from your diet will cancel out the health benefits of these vitamins. Low carb consumption is tied to mental and physical fatigue.

While you may have been led to believe that carbs are bad for you, not all carbs are created equally. In fact, there are many healthy high-carb foods that are a good source of energy. These include quinoa, chickpeas, oats, blueberries, and sweet potatoes.

4. Choose hydrating, whole foods

As I mentioned earlier, dehydration is a major contributing factor of fatigue. Staying hydrated is one of the best ways to raise your energy levels. Aside from drinking water, you can also consume more water-filled food.

“When you are low on fluids, your body may feel tired and weaker than usual,” according to Harvard Health. “Consuming a sufficient amount of fluids in beverages and water-filled food (such as fruits, vegetables, and soup) will help replenish the water your body loses throughout the day and can help you maintain your energy.”

While I still recommend drinking water throughout the day, there are many hydrating foods that can also get the job done. 

Imagine having the energy to do the things you want to do (without a pot of coffee to help you power through). Imagine staying focused throughout the day and making decisions with a clear mind. Think about everything you can accomplish! All you have to do is make these simple diet tweaks and lifestyle changes.