Some Natural Ways to Boost Energy Without Caffeine

Occasionally, experiencing low energy is common, whether due to a busy schedule, a lack of sleep, a recent illness, or something else. However, if you’re looking for a fast energy boost, consuming sugary foods or drinks isn’t the best choice because they can lead to crashes.
Fortunately, research shows there are ways to safely boost energy naturally without caffeine and decrease fatigue quickly and over the long term.

۱. Drink a Glass of Water to Hydrate
Mild dehydration is a common cause of feeling tired or fatigued.1 Water helps every system in the body function properly and is considered the best drink for staying hydrated.2 Staying adequately hydrated improves athletic performance levels, attention, and awareness

۲. Take a Walk
Walking can increase alertness and energy by increasing blood flow, oxygen levels, and natural feel-good endorphins like serotonin and dopamine.4 Walking at least 150 minutes a week may improve energy and stamina and increase mental and physical well-being.5
Walking outdoors could be an even better way to increase your energy. Nature is especially beneficial for boosting energy levels, mood, and mental well-being.6

۳. Eat a Nutritious Snack
Whole foods with protein, fiber, and a low glycemic index help increase energy by providing healthy nutrients and absorbing the sugars in the foods more slowly than refined, sugary foods. Though sugary foods might give a quick energy boost, they also cause energy crashes when blood sugar spikes and then drops.78

For healthy, energy-boosting snacks, try:78
• Nuts
• Fruit (those high in water will also improve hydration)
• Vegetables
• Edamame
• Quinoa or other whole-grain foods
• Eggs
• Beans and lentils

۴. Take a Quick Nap
They’re called “power naps” for a reason. Napping has been shown to help decrease the effects of sleep deprivation and increase mental and physical performance.9
Nap length should be 20 to 30 minutes. Napping any longer than that might worsen grogginess and sleepiness and interfere with nighttime sleep.10

۵. Exercise
Moderate-intensity exercise can increase energy and decrease feelings of fatigue over time, especially when done regularly. Even one 20 to 40-minute exercise session can boost energy.11
Exercise gives us a boost because it improves how our cell mitochondria produce and deliver energy, increases blood flow that helps deliver oxygen and nutrients to the body, and promotes better sleep.12

۶. Reduce Stress
Stress, especially when it occurs over long periods, has many adverse effects on the body’s nervous, endocrine, and other systems, which can reduce energy and increase fatigue.15

Practices for reducing short- and long-term stress include:158
• Yoga
• Meditation
• Tai chi
• Regular exercise
• Spending social time with friends or relatives
• Getting enough sleep every night