When was the last time you felt like you had enough energy* to get through the entire day? If it’s been a while, you're not alone.

Millions of people feel this way due to a lack of sleep, stress or poor diet. But these are factors that can lead to decreased energy levels. Luckily, there are several ways to naturally help boost your energy levels.

This article will cover the most common reasons you lose energy during the day. Then it will offer 6 tips on how to increase your energy levels naturally.

Let’s get into it.

Why do you lose energy during the day?

Many people seem to lose energy as the day progresses, and it happens for one or more of the following reasons:

You’re low on calories

If you're not getting enough nutrients and calories throughout the day, your energy levels may suffer. This is especially true if you tend to skip meals or rely on sugary snacks.

You’re eating too many of the wrong calories

A poor diet can also lead to low energy levels. A lack of key vitamins and minerals can leave you feeling sluggish and worn out.

You’re not getting enough sleep

Inadequate sleep is another major culprit when it comes to low energy levels. When you don’t get enough rest, your body and mind cannot function at their best, which can make you feel fatigued and drained throughout the day.

You have too much stress

Stress is another common cause of low energy, as it can leave you feeling overwhelmed and burned out. This happens when we’re constantly worrying about work deadlines or other things in our lives.

You’re dehydrated

Dehydration can also contribute to low energy levels. When you don’t drink enough water and electrolytes throughout the day, your body can become more sluggish and tired as it struggles to perform at its best.

You’re not exercising

A lack of exercise can also lead to low energy levels. Exercise helps you feel more energized and refreshed, so make time for physical activity every day.

Fortunately, there are several solutions to these common problems. Here are 6 ways to naturally help increase your energy levels throughout the day.

1. Drink plenty of water

Dehydration can lead to fatigue, so make sure you're drinking enough hydrating water throughout the day.

That doesn't necessarily mean only drinking regular tap water or filtered water. Especially if you are engaging in strenuous workouts or sweating a lot, you need electrolytes if you want to fully hydrate your body. Electrolytes include magnesium, potassium, and sodium — which can help to replenish your body and increase energy levels.

Here are some great ways to boost your electrolyte consumption:

• Drink sugar-free sports drinks
• Make electrolyte water with a squeeze of lemon and a pinch of Himalayan salt
• Sip on coconut water
• Take a supplement that contains these essential minerals

2. Eat smaller but more frequent meals

Eating large meals can make you feel sluggish. It’s better to eat smaller meals more often. Instead of two or three large meals each day, try eating around 300 to 400 calories every two or three hours.

3. Make sure that you’re getting proper nutrition

It’s important to eat high-quality, whole foods filled with nutrients. Try to cut out or limit your intake of the following types of products:

• Processed snacks and sweets, such as chips and candy bars
• Refined grains and starches, including white bread and pasta
• Sugary drinks, including soda and juice
• Artificial sweeteners
• Fried foods

By eating whole foods rich in vitamins, minerals, and antioxidants, you can help give your body what it needs to function at its best.

4. Get enough sleep

Sleep is essential for our bodies to function. Make sure you’re getting seven to nine hours of rest each night. Remember that the more active you are, the more sleep your body needs for proper recovery.

5. Reduce stress

Too much stress can lead to fatigue and sluggishness. If you're feeling stressed, try some relaxation techniques such as yoga or meditation.

Ever tried to meditate? You only need a few minutes. Here are the basic steps:

• Find a quiet space where you can sit and close your eyes.
• Take a few deep breaths to help clear your mind and relax your body.
• Focus on the present moment, listening to any sounds around you. Do this for about 30 seconds.
• Then switch to focusing on the sensations of your breath flowing in and out. Do this for either 10 full breaths or two minutes.

You can also try scheduling some “me time” each week to do activities you enjoy and help you relax.

6. Exercise often

Exercise is a great way to boost your energy levels. Even a short walk can help improve your overall health. U.S. government guidelines recommend 150 to 300 minutes of moderate exercise or 75 to 150 minutes of high-intensity exercise each week.

So, what are you waiting for? Follow these steps and be ready to take on every day.

*“Energy” refers to the feeling of energy, or how “energized” you feel — not caloric energy. Having too many (or the wrong kinds) of calories can decrease your energy level.

Disclaimer

The statements in this blog are the opinions of the author and have not been evaluated by the Food and Drug Administration or a licensed medical professional.  If you have questions about nutrition, fatigue, or general health concerns, contact your doctor.