Health & Wellness Articles

8 Healthy Energy Boosters

Feel Alert and Energized without Pills or Energy Drinks

You're sitting at work, and you feel yourself drifting off. Your head is bobbing, and you're minutes away from zonking out completely. Sure, you plan to hit the hay early tonight to make up for it, but you need help NOW. (Snoring or drooling through that important meeting won't make a good impression on your boss or clients.) Lucky for you, there are a few things you can do to increase your energy during the day that don't involve chugging five cups of coffee. Read on for eight healthy ways to get a boost when you're feeling sluggish.

Go Outside
If possible, get thee to the great outdoors for a quick energy boost. Spending time outside can help you kick sleepiness to the curb, and studies have shown that exposure to nature has been linked with increased energy and a heightened sense of well-being. Other research has found that those who got active outside scored higher on measures of vitality and enthusiasm and lower on depression and fatigue. It'll only take a few minutes, too. Take a quick walk, a few breaths of fresh air, or even enjoy your lunch or coffee break outdoors whenever possible during a busy workday.

Get Some Sun
Light and darkness help set your internal clock, so it's only reasonable that a little light can perk you up, too. Sunlight especially provides the body with natural cues to promote wakefulness. For a bigger bang for your buck, head outdoors to get some fresh air and sunshine. But if that's not possible, head to a window for a few minutes of natural light to help you snap to your senses.

Drink Your Water
Drink up! Instead of heading for the coffee pot, hit the water cooler instead and sip on some H2O. One study showed that being dehydrated caused a loss of focus and a sense of fatigue, among other negative symptoms. It doesn't even take much dehydration to have this effect; the dehydration that was induced in this particular study was only one percent lower than optimal hydration levels. So keep a water bottle with you at all times, refill it often and drink throughout the day to fight off both dehydration and the tiredness that comes from an unquenched thirst!

Just Move
It seems counterintuitive, but exercising regularly doesn't wear you out—it actually increases your energy over the long term. Studies have shown that sedentary people who exercised reduced fatigue more than in people who weren't active. When you need a quick energy boost, going for a short walk or doing a few jumping jacks are an instant way to shock the fatigue out of your system. Anything that gets your heart pumping and blood flowing can do wonders.
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About The Author

Erin Whitehead Erin Whitehead
is a health and fitness enthusiast who co-founded the popular website and co-wrote The Fit Bottomed Girls Anti-Diet book (available May 2014). Now busier than ever with two kids, she writes about healthy pregnancy and parenting at

Member Comments

  • I found out the act of making coffee is what wakes me up. Just moving around a little does a good job. - 10/21/2014 12:13:44 PM
  • Much better than caffeine, have an apple. Longer lasting energy without the crash. - 10/20/2014 7:24:35 AM
  • I figured out the "caffeine nap" thing in the '80's when I was working full time and going to school at night. The only way I could stay awake in class was to drink a cup of coffee right before I took a short nap immediately after work--then I dashed off to class. Fortunately, I had time to go home before class. Many times that is not possible for people. - 1/29/2014 8:46:23 AM

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