Natural Ways to Boost Your Energy Levels

After a jam-packed day of work, shuttling the kids to soccer practice and squeezing in an intense workout, it’s no wonder you feel drained.

Energy levels naturally decrease throughout the day, leaving you running on fumes by the time evening rolls around. 

But before you reach for that extra cup of coffee, consider these natural strategies on how to boost energy levels to keep you feeling vibrant from sunrise to sunset.

#1 Stay Hydrated 

Water is life’s natural elixir. When it comes to the importance of hydration, water is vital to nutrient dispersion to cells, waste removal, organ protection and body temperature regulation. 

Consequently, fatigue is a tell-tale sign that you may be dehydrated. 

Even mild dehydration can zap your energy and leave you feeling sluggish. Why? When you’re not getting enough water, your body has to work harder to carry out its essential functions, which can quickly drain your energy reserves and make it harder to combat fatigue. 

Beyond just drinking water, you can boost your hydration by incorporating water-rich foods into your diet. Fruits that are packed with both hydration and essential vitamins include:

• Watermelon
• Cucumbers
• Oranges
• Strawberries

Herbal teas and coconut water are also excellent alternatives to plain water, providing a flavorful hydration boost without the added sugar found in other flavored drinks. 

Remember, by the time you feel thirsty, you’re already on your way to dehydration. Make it a habit to sip water throughout the day, especially after your exercise routine or during hot weather. 

Also, carry a reusable water bottle with you as a reminder to stay hydrated, and listen to your body — it often knows when it’s running low on fuel.

#2 Eat Whole Foods

To complement your water-dense fruits, curate a diet that’s rich in whole foods. Specifically, look for snacks and meal options with a low glycemic index, meaning they have very little effect on blood sugar levels and, consequently, can provide lasting energy and help you avoid that midday crash. These recommendations are ideal for post-workout snacks, healthy meal prep ideas and anything in between. 

Stock your pantry with:

• Whole grains – Opt for oats, quinoa, brown rice and barley. These grains are packed with fiber and nutrients that digest slowly, providing a steady stream of energy production. They also help regulate blood sugar levels, preventing spikes and crashes that can leave you feeling drained.
• High-fiber vegetables – Vegetables like broccoli, spinach and sweet potatoes are nutritional powerhouses. Their high fiber content slows digestion, which stabilizes blood sugar and keeps you fuller for longer. Plus, they’re loaded with vitamins and minerals that support your overall energy levels.
• Nuts – Almonds, walnuts and pistachios are excellent energy-boosting snacks. Rich in healthy fats, protein and fiber, they offer sustained energy without the crash. They also contain magnesium, which plays a key role in converting food into lasting energy, making them a perfect midday pick-me-up.
• Healthy oils – Incorporate olive oil, avocado oil and flaxseed oil into your meals. These oils are rich in omega-3 fatty acids, which support brain health, keeping it working all day long. 

Protein also plays a key role in maintaining energy levels. While it’s not your body’s main source of energy (it reaches for the sugars and fats first), protein can be used if you’re not eating enough calories. Eating enough protein can also help you stay fuller for longer to get you through those long, energy-sucking days. 

For a convenient helping of protein, reach for a protein shake, like one made from our organic superfoods powder, that’s packed with vital minerals and nutrients. 

#3 Limit Your Alcohol

While that glass of wine or evening cocktail might seem like a great way to unwind, alcohol can significantly impact your sleep quality and energy levels. 

Alcohol is a depressant, meaning it slows down the central nervous system, leading to feelings of relaxation and drowsiness. While it may help you fall asleep faster, it disrupts your sleep cycle, particularly the deep sleep REM stages where most restorative sleep occurs, and compromises quality sleep. As a result, you may wake up feeling groggy and less refreshed, even after a full night’s sleep. 

Moreover, alcohol can dehydrate you, further contributing to fatigue. It acts as a diuretic, increasing urine production and leading to fluid loss. This dehydration can leave you feeling drained the next day, both physically and mentally. 

To maintain your energy levels, try to limit alcohol consumption, especially in the evening. If you opt for an evening sip, balance it with plenty of water to stay hydrated, and consider opting for lower-alcohol drinks like spritzers. You might also experiment with alcohol-free alternatives that still offer the ritual and relaxation of a drink without the energy-zapping side effects. 

#4 Manage Your Stress Levels

Stress is one of the most significant energy drains. When you’re constantly stressed, your body remains in a heightened state of alertness, often referred to as the “fight or flight” response. This reaction floods your system with high cortisol levels and adrenaline, which, over time, can leave you feeling exhausted and burnt out. 

Consistent stress doesn’t just deplete your energy; it also disrupts deep sleep, weakens your immune system and makes it harder for your body to recharge. 

To manage stress levels and protect your energy, it’s crucial to adopt healthy coping mechanisms. Mindfulness practices can help calm your nervous system and include:

• Meditation
• Deep breathing exercises
• Yoga
• Mindful eating
• Journaling

Regular physical activity is also a great way to release pent-up tension and give you a mental and physical energy boost. 

All that said, don’t forget to prioritize time for yourself, too. 

Engage in activities that you enjoy, whether it’s reading a book, spending time in nature or connecting with loved ones. Setting boundaries and learning to say no when necessary can also prevent overwhelm and combat fatigue. 

Fuel Your Body With INVIGOR8

There is no one-size-fits-all solution to the daily slump. However, you can start to battle low energy levels by drinking enough water throughout the day, eating whole, low-sugar foods, limiting your nightcaps and prioritizing calming self-care.

All that said, it can be difficult to remember to prioritize these healthy lifestyle essentials when going about your day.

To conveniently fuel your body with essential vitamins and nutrients, reach for INVIGOR8.

Our All-In-One Superfood Protein Shake is rich in protein and nutritional complexes that support your cognition, immune health and digestion. Plus, they come in four delectable flavors — Chocolate Brownie, Salted Caramel, Natural Strawberry and French Vanilla.

Simply scoop, add water and enjoy. Find this customer favorite alongside our unflavored collagen peptides and appetite control support in our complete weight loss kit. 

Sources:

1. Harvard Health Publishing. 9 tips to boost your energy — naturally
2. UC Davis. Why it’s important for you to drink water and stay hydrated
3. Mayo Clinic. Low-glycemic index diet: What's behind the claims?
4. Merck Manuals. Carbohydrates, Proteins, and Fats