Goal: Increase Energy

11 Tips For Increasing Energy Levels

Having energy during the day is crucial for performing well at work and hitting personal records in the gym.

But plenty of us tend to feel lethargic during the day.

How can we combat this feeling?

The 11 tips listed below are an excellent starting point. Implementing these tips can help you feel more energized and awake during the day.

1. Exercise

Regular exercise is critical for maintaining high energy levels and is essential for being an overall healthy individual.

Exercising regularly can help you sleep more soundly during the night, maintain a healthy bodyfat percentage, and regulate stress hormones.

That being said, there’s a sweet spot when it comes to exercising. Working out too much can have an adverse effect on your energy levels.

So, pick a solid workout routine you enjoy, do it regularly, but make sure you’re recovering properly after each bout of exercise.

2. Manage Stress

Having high levels of stress can really take it out of you – and if you’ve ever been under any great amount of stress, you know exactly what I’m talking about.

Participating in activities that help you manage your stress can help you feel invigorated and more energized.

Some of these activities can include meditation, yoga, or even seeking out social support from a friend or relative.

3. Eat for Energy

Eating, in general, is our body’s way of gaining energy. However, overeating or skipping meals can cause fatigue as your bodily processes break down excess food to store as fat, or stored fat to make up for the lack of incoming energy.

Keeping your body fueled with the appropriate amount of calories for your daily needs and goals will help you feel more energized during the day. To find out how many calories you need each day, you can use this bmr calculator.

The food choices you make during the day will also determine the amount of vitamins and minerals your body has to perform its daily functions. So, stick to whole food choices with plenty of fruits and vegetables.

4. Use Caffeine

Caffeine can provide the pick me-up needed if you’re feeling sluggish. That’s probably why it’s the most consumed drug on the planet. Its increased mental alertness can help you sharpen your mind for the day’s activities.

However, there are some things to keep in mind if you choose to consume caffeine. Primarily, it’s important to limit caffeine intake to before 12 PM. Intake after this time frame can negatively affect sleep – which, if you struggle with energy, isn’t likely something you want to deal with.

Secondly, caffeine tolerance can be built up easily. So, you’ll inevitably require greater doses of caffeine to feel a similar affect as you once did with a much smaller dosage. To combat tolerance build up, try limiting caffeine intake for times you truly need it, or cycle it for periods at a time.

5. Drink Water

If you’re dehydrated, you’ll no doubt feel the effects of it through a lack of energy.

Water is vital in nearly every function of the body. So, you better make sure you’re adequately hydrated during the day. This becomes especially important if you’re exercising regularly as you’ll lose water while sweating.

A good rule of thumb is drinking at least half your body weight in ounces each day. If you exercise, add an additional 12 ounces before working out and after working out. For most, that should be plenty of water during the day to prevent dehydration and promote positive energy levels.

6. Limit Alcohol

In terms of health and fitness, there’s truly no place for alcohol in your diet. Your body has a difficult time digesting this fourth macronutrient, and actually treats it as a poison, stopping other digestive processes to simply remove the alcohol from the body as fast as possible.

Overconsumption of alcohol, even in the slightest, can lead to weight gain, mineral deficiencies, and dehydration.

If you want higher energy levels and drink, try removing alcohol out of your life and watch your energy levels skyrocket. And if you’re still going to consume alcohol, make sure you do so in moderation.

7. Get More Magnesium

Magnesium is a vital mineral in our diets that is involved in more than 300 biochemical reactions. The most important reaction magnesium is involved in is breaking down glucose into energy.

However, the majority of people are deficient in this key mineral – leading to many of them feeling lethargic and lacking energy during the day.

The recommended daily intake is around 300-350mgs per day. Add it slowly into your diet, however, as increasing your magnesium intake can lead to gastrointestinal discomfort.

8. Sleep

It should come as no surprise that getting an adequate amount of sleep each night is on this list. If you want more energy, you need to sleep 7-9 hours a night.

And on top of getting an adequate amount of sleep, you should also focus your attention on the quality of sleep you get. Don’t sleep with the television on. Avoid liquid late at night if you struggle to hold your bladder until you rise in the morning. And supplement with magnesium, zinc, and melatonin to promote deeper sleep when necessary.

9. Get Labs Done Regularly

Getting your labs done regularly can shed some light onto why you may be feeling tired all of the time.

Sometimes underlying medical conditions can be the cause to your constant exhaustion. Conditions such as irregular thyroid function can leave you beat and truly affect your well-being if left untreated.

Gaining a better understanding of your health through labs can help you determine if you need to include medication to get your energy levels back where they need to be.

10. Get Some Sun

Getting 15-30 minutes of regular sun exposure can work wonders in elevating your energy levels.

The primary benefit to sun exposure is the increased absorption of vitamin D which can boost your metabolism and increase your overall energy. Plenty of people are deficient in vitamin D, and it can be increasingly difficult to get sunlight during the shorter days of winter. So, you may also want to consider supplementing with vitamin D.

The secondary benefit of exposing yourself to sunlight is that it helps set your circadian rhythms, or your body’s natural clock. This can be especially beneficial in aiding your sleep cycle, which as mention will help you feel more energized.

11. Take a Vacation

If you’ve been taking care of all of the tips listed above and are still experiencing exhaustion, it might be time to hit the beach for a little R&R.

It’s important to take vacations from work and the gym annually at a minimum. About 8 consecutive days of vacation is enough to recharge your batteries and allow you to come back to everyday life full of energy.

So, if you have the ability to do so (and haven’t done so in a while) take a quick vacation. Your energy levels will be appreciative.


Having enough energy is important to executing your daily tasks.

However, a lot of things can bring those energy levels down.

That’s why it’s important to use the tips listed above to maximize the amount of energy you have daily.

* These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.