1. Try moderate caffeine
Caffeine is so often used as a perk-me-up. It has long been known for its ability to keep you temporarily focused and alert. Do not solely rely on caffeine as a way for you to stay energized. Listen to how your body reacts to caffeine. Having many cups a day can dehydrate you (check tip #3). And caffeine can reduce iron absorption during a meal (check tip #2)
Make sure to “decaffeinate” by 2-3pm so the caffeine doesn’t keep you awake at night. Caffeine typically peaks within the first hour and can linger in your body for up to 8 hours, so adjust accordingly.
8-ounce cup of coffee = approximately 100 milligrams caffeine
One cup black tea = approximately 40 milligrams caffeine
One cup green tea = approximately 20 milligrams caffeine
2. Make sure you are getting enough iron
Many of us are actually deficient and our body needs iron to produce red blood cells that supply oxygen to our cells – very important for feeling energized. Check your levels. You can boost your intake by eating green leafy vegetables like spinach (make sure you get some vitamin C in the mix for maximum absorption) or lean red meat.
3. Keep your body hydrated
You need water to have a healthy body, a clear mind, and a good balance within your tissues. About 60% of your body is water and to function efficiently, you must stay hydrated. How much is enough? A general rule of thumb is about 8 8 ounce glasses a day. Sounds like a lot, but rest assured, it adds up quickly. Water is your best bet. If it is boring try adding a slice of lemon or lime. Even juicy fruits and vegetables count since they are packed with so much fluid.
4. Don’t let your blood sugar level dip
- Eat every 4 to 5 hours: Eating consistently throughout the day provides your brain and body with a constant source of fuel. This eating strategy can dramatically prevent dips in your blood sugar levels.
- Eating too many processed carbs and sugary drinks can make your blood sugar levels crash. Instead eat high quality carbs like vegetables, fruit, beans, peas, lentils, whole grains like quinoa, brown and wild rice, and oatmeal that will sustain your energy for longer.
- Add some protein to meals and snacks (whenever possible): Adding protein to a meal or snack will help slow the absorption of carbohydrate in the blood. This can help you feel energized and productive for hours after eating.