7 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.

1. Drink a Glass of Water to Hydrate

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

2. Take a Walk

Walking can increase alertness and energy by increasing blood flow, oxygen levels, and natural feel-good endorphins like serotonin and dopamine. Walking at least 150 minutes a week may improve energy and stamina and increase mental and physical well-being.

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.

3. 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.

For healthy, energy-boosting snacks, try:

• Nuts
• Fruit (those high in water will also improve hydration)
• Vegetables
• Edamame
• Quinoa or other whole-grain foods
• Eggs
• Beans and lentils

4. 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.

Nap length should be 20 to 30 minutes. Napping any longer than that might worsen grogginess and sleepiness and interfere with nighttime sleep.

5. 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.

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.

6. Stretch

Even a short stretching session can increase blood flow and improve energy levels. Research shows that just 10 minutes of stretching during the workday increases vitality and mental health, decreasing exhaustion, body pain, and anxiety in workers.

7. 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.

Practices for reducing short- and long-term stress include:

• Getting enough sleep every night
• Meditation
• Regular exercise
• Spending social time with friends or relatives
• Tai chi
• Yoga

A Word From Verywell

Certain healthy habits can help maximize your energy levels to get the most out of your days. These include eating a well-balanced diet, starting your day with breakfast, exercising, staying hydrated, and taking plenty of breaks to rest and recharge.

What About Promoting Long-Term Energy?

If done over time, many things that help give you a quick energy boost will also promote long-term energy. They include:

How to Manage Chronically Low Energy

Fatigue is considered chronic if it lasts over six months. It can have several causes. Reasons for chronically low energy can be related to lifestyle factors, such as poor diet, stress, or sleep deprivation. It can also result from an underlying medical or psychiatric cause.

Managing chronic low energy depends on the cause. If you are experiencing ongoing fatigue, consult a healthcare provider for evaluation and possible referral to a specialist.