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Boost your energy level in 11 steps

Recharge your batteries so you can have more energy.

Updated on September 3, 2024

someone lying back on couch, tired and rubbing her eyes
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Most people feel tired now and then, but are your energy stores totally depleted? Here’s an analogy: If you blow a fuse in your house, lighting a few candles and using a flashlight doesn’t get the power back on. You'll need to find the blown fuse, replace it, and reset the system. The same goes for your energy. Instead of reaching for foods with a lot of sugar, carbs, orShow More

someone taking cap off water bottle at desk
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Stay hydrated

If you’re at the point of feeling thirsty, you’re already mildly dehydrated. Dehydration is a common cause of fatigue. In fact, being even just a little dehydrated can lead to less blood getting to your brain and cause tiredness, crankiness, and foggy thinking.

How much water you need to drink eachShow More

someone reading ingredients on a container of food in grocery store
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Cut back on sugar

A diet high in sugar provide energy that burns out quickly. For longer-lasting energy, limit simple sugars, syrups, and refined carbohydrates, like white bread and white rice.

Remember to read the list of ingredients on food labels. The names of simple sugars end in “-ose,” such as glucose, sucrose,Show More

hand reaching to turn a light off next to bed
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Consider your sleep habits

Sleep loss can really drain your energy. How much sleep you need depends on your age, according to the Centers for Disease Control and Prevention (CDC). Most adults aged 18-60 need at least seven hours of sleep each night to restore the ability to perform physically as well as mentally. BothShow More

young woman running in park
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Trade TV time for exercise

Exercise can really boost your energy. Even on days when you don't feel up to it, try to do some kind of physical activity, such as walking. It can raise your endorphin levels, feel-good hormones that can help you feel more energetic and boost your mood.

To feel more inspired, try the 10-Show More

someone sitting in sunlight with backpack
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Spend some time in the sun

The shorter, darker days of autumn and winter can contribute to seasonal affective disorder (SAD), which involves neurochemical changes in the brain due to lack of sunlight. From late fall until spring, people with SAD may become depressed, sleep too much, withdraw from friends, and battle lowShow More

someone holding cup of tea
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Sip tea

Black, green, and white teas all contain the energizing amino acid L-theanine, which isn't found in coffee. Tea also contains antioxidants, which can help neutralize free radicals in the body that can lead to inflammation and contribute to disease. Although green tea has less caffeine than blackShow More

bowl of broccoli salad
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Get a daily dose of magnesium

For extra energy during the day, top your spinach salad (or other leafy green veggies) with toasted sesame seeds. Both are loaded with magnesium, a mineral that your cells need to convert food to energy. Other magnesium-rich foods include whole grains, legumes, milk, pumpkin seeds, and cashews.Show More

someone taking a nap with dog on couch
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Take a power nap

Power naps, or "cat naps," can boost your mood, memory, and productivity. They also increase your alertness and energy while lowering your blood pressure. To get the most out of your nap, keep it short (15 to 30 minutes), aim for midafternoon, and get comfortable. Take off your shoes, loosen tightShow More

scooping salad onto a plate with tongs
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Eating for energy

To maintain steady energy levels, pair complex carbs that are high in fiber (such as beans, peas, and whole grains) with unsaturated fats (like avocado, walnuts, or mixed greens with olive oil). Add protein, such as lean meat, nuts, fish, and edamame, as an accent rather than as a main dish. 

Show More

mature person jogging in park
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Train your brain

You can take steps to turn healthy behaviors into automatic habits. The CDC recommends a three-step process for establishing healthy habits:

  1. Determine what goal the new habit will help you reach, and make sure it’s S.M.A.R.T.:
  • Specific
  • Measurable
  • Achievable
  • Relevant
  • Time-bound
  1. Track your
  2. Show More
mature person talking to a doctor
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Talk to your healthcare provider if you continue to feel tired

If it feels like you've tried everything to boost your energy but still feel tired, make an appointment with your HCP. Share how you've been feeling, when your fatigue began, and what factors may be causing it. Prepare for your appointment, and ask questions to find out what treatment options mayShow More

Slideshow sources open slideshow sources

Centers for Disease Control and Prevention. About Sleep. Accessed September 3, 2024.
Cleveland Clinic. Dehydration. Page last reviewed June 5, 2023.
Trangmar SJ, González-Alonso J. Heat, Hydration and the Human Brain, Heart and Skeletal Muscles. Sports Med. 2019 Feb;49(Suppl 1):69-85.
Muckelbauer R, Sarganas G, Grüneis A, et al. Association between water consumption and body weight outcomes: a systematic review. Am J Clin Nutr. 2013 Aug;98(2):282-99. 
Centers for Disease Control and Prevention. About Water and Healthier Drinks. Accessed September 3, 2024.
Cleveland Clinic. What the Color of Your Pee Says About You. November 8, 2021.
MedlinePlus. Simple Carbohydrates. Page last reviewed February 28, 2024.
Johns Hopkins Medicine. Facts About Sugar and Sugar Substitutes. Page accessed September 3, 2024..
National Institute of Mental Health. Seasonal Affective Disorder. Page accessed September 3, 2024.
Harvard T. H. Chan School of Health. Tea. Page last reviewed April 2023.
Mayo Clinic. Caffeine content for coffee, tea, soda and more. April 26, 2022.
Mancini E, Beglinger C, Drewe J, et al. Green tea effects on cognition, mood and human brain function: A systematic review. Phytomedicine. 2017 Oct 15;34:26-37. 
National Institutes of Health: Office of Dietary Supplements. Magnesium Fact Sheet for Consumers. Page last updated March 22, 2021.
Dutheil F, Danini B, Bagheri R, et al. Effects of a Short Daytime Nap on the Cognitive Performance: A Systematic Review and Meta-Analysis. Int J Environ Res Public Health. 2021 Sep 28;18(19):10212.
Centers for Disease Control and Prevention: National Institute for Occupational Safety and Health. Nap duration. Page last reviewed March 31, 2020.  
Academy of Nutrition and Dietetics. Eating to Boost Energy. Page last reviewed August 22, 2023.
Centers for Disease Control and Prevention. 3 Steps to Building a Healthy Habit. Page accessed September 3, 2024.

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