Experiencing low energy occasionally is common, whether it’s because of your 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.
Fortunately, research shows there are ways to safely boost energy and decrease fatigue quickly and over the long term.
1. Drink a Glass of Water to Hydrate
Mild dehydrationis 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.
How Much Water Should I Drink?Factors like age, activity level, health, and outdoor temperatures impact how muchwateryou should drink. The average recommended daily water intake for men is about 15.5 cups, and for women, about 11.5 cups.
How Much Water Should I Drink?
Factors like age, activity level, health, and outdoor temperatures impact how muchwateryou should drink. The average recommended daily water intake for men is about 15.5 cups, and for women, about 11.5 cups.
2. Take a Walk
Walkingcan increase alertness and energy because it increases blood flow, oxygen levels, and natural feel-good endorphins likeserotoninanddopamine.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
For healthy, energy-boosting snacks, try:
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 exercisecan increase energy and decrease feelings of fatigue over time, especially when done regularly. Even one exercise session of 20 to 40 minutes can boost energy.
Exercisegives us a boost because it improves how your 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 shortstretchingsession 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. Caffeine
Caffeinehas compounds that stimulate the central nervous system, increasing feelings of alertness, energy, and wakefulness after consumption. Many studies have also shown that caffeine can improve exercise performance.
If you’re looking for a caffeine boost, common sources include:
Though caffeine provides an energy boost, it may also interfere with sleep if consumed too late in the day. To avoid impacting sleep quality, you may want to limit or avoid caffeine six to eight hours before bedtime. Overdoing the caffeine may keep you up at night, lowering your energy levels the next day.
A Warning About CaffeineThough caffeine is generally safe to consume, it can cause anxiety, headaches, or insomnia in some people, especially those who drink too much. Abstaining from caffeine if you consume it regularly can also lead towithdrawal symptomslike headaches, fatigue, and anxiety.
A Warning About Caffeine
Though caffeine is generally safe to consume, it can cause anxiety, headaches, or insomnia in some people, especially those who drink too much. Abstaining from caffeine if you consume it regularly can also lead towithdrawal symptomslike headaches, fatigue, and anxiety.
8. Reduce Stress
Stress, especially when it occurs over long periods, has many negative effects on the body’s nervous, endocrine, and other systems, which can reduce energy and increase fatigue.
Practices forreducing short- and long-term stressinclude:
A Word From VerywellCertain 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.—ALLISON HERRIES, RDN, MEDICAL EXPERT BOARD
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.—ALLISON HERRIES, RDN, MEDICAL EXPERT BOARD
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.
—ALLISON HERRIES, RDN, MEDICAL EXPERT BOARD
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
Fatigueis 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.
Summary
Needing a quick boost of energy now and then is common. When that happens, it’s best to look for safe, proven ways to increase energy that won’t potentially cause crashes or health problems. This includes staying hydrated, walking, reducing stress, eating a nutritious snack, and more.
Regularly practicing healthy ways to get a fast energy boost can often also increase energy over the long term. If your energy levels remain low for an extended period, seek medical advice.
20 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.United Kingdom National Health Service.Self-help tips to fight tiredness.Harvard Health Publishing.How much water should you drink?Ayotte D Jr, Corcoran MP.Individualized hydration plans improve performance outcomes for collegiate athletes engaging in in-season training.J Int Soc Sports Nutr. 2018 Jun 4;15(1):27. doi:10.1186/s12970-018-0230-2British Heart Foundation.6 surprising health benefits of walking.American Heart Association.Why is walking the most popular form of exercise?Ma J, Lin P, Williams J.Effectiveness of nature-based walking interventions in improving mental health in adults: a systematic review.Curr Psychol43, 9521–9539 (2024). doi:10.1007/s12144-023-05112-zNorthwestern Medicine.Jump start snacks.Harvard Health Publishing.9 tips to boost your energy — naturally.Souabni M, Hammouda O, Romdhani M, et al.Benefits of daytime napping opportunity on physical and cognitive performances in physically active participants: a systematic review.Sports Med. 2021 Oct;51(10):2115-2146. doi:10.1007/s40279-021-01482-1Sleep Foundation.Napping: benefits and tips.Wender CLA, Manninen M, O’Connor PJ.The effect of chronic exercise on energy and fatigue states: a systematic review and meta-analysis of randomized trials.Front Psychol.2022 Jun 3;13:907637. doi:10.3389/fpsyg.2022Harvard Health Publishing.Does exercise really boost energy levels?Colorado State University.The simple act of stretching.Montero-Marín J, Asún S, Estrada-Marcén N, Romero R, Asún R.Effectiveness of a stretching program on anxiety levels of workers in a logistic platform: a randomized controlled study.Aten Primaria.2013 Aug-Sep;45(7):376-83. Spanish. doi:10.1016/j.aprim.2013.03.002Rômulo P Barcelos, Frederico D Lima, Nelson R Carvalho, Guilherme Bresciani, Luiz FF Royes.Caffeine effects on systemic metabolism, oxidative-inflammatory pathways, and exercise performance.Nutrition Research.Volume 80, 2020, Pages 1-17, ISSN 0271-5317. doi:10.1016/j.nutres.2020.05.00American Medical Association.What doctors wish patients knew about the impact of caffeine.Gardiner C, Weakley J, Burke LM,et al.The effect of caffeine on subsequent sleep: A systematic review and meta-analysis.Sleep Med Rev. 2023 Jun;69:101764. doi:10.1016/j.smrv.2023.101764American Physiological Association.Stress effects on the body.British Heart Foundation.6 reliable ways to boost your energy levels.Hui, DCH, Zheng RM.Approach to fatigue in primary care.Singapore Med J. 2022 Nov;63(11):674-678. doi:10.4103/SINGAPOREMEDJ.SMJ-2021-118
20 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.United Kingdom National Health Service.Self-help tips to fight tiredness.Harvard Health Publishing.How much water should you drink?Ayotte D Jr, Corcoran MP.Individualized hydration plans improve performance outcomes for collegiate athletes engaging in in-season training.J Int Soc Sports Nutr. 2018 Jun 4;15(1):27. doi:10.1186/s12970-018-0230-2British Heart Foundation.6 surprising health benefits of walking.American Heart Association.Why is walking the most popular form of exercise?Ma J, Lin P, Williams J.Effectiveness of nature-based walking interventions in improving mental health in adults: a systematic review.Curr Psychol43, 9521–9539 (2024). doi:10.1007/s12144-023-05112-zNorthwestern Medicine.Jump start snacks.Harvard Health Publishing.9 tips to boost your energy — naturally.Souabni M, Hammouda O, Romdhani M, et al.Benefits of daytime napping opportunity on physical and cognitive performances in physically active participants: a systematic review.Sports Med. 2021 Oct;51(10):2115-2146. doi:10.1007/s40279-021-01482-1Sleep Foundation.Napping: benefits and tips.Wender CLA, Manninen M, O’Connor PJ.The effect of chronic exercise on energy and fatigue states: a systematic review and meta-analysis of randomized trials.Front Psychol.2022 Jun 3;13:907637. doi:10.3389/fpsyg.2022Harvard Health Publishing.Does exercise really boost energy levels?Colorado State University.The simple act of stretching.Montero-Marín J, Asún S, Estrada-Marcén N, Romero R, Asún R.Effectiveness of a stretching program on anxiety levels of workers in a logistic platform: a randomized controlled study.Aten Primaria.2013 Aug-Sep;45(7):376-83. Spanish. doi:10.1016/j.aprim.2013.03.002Rômulo P Barcelos, Frederico D Lima, Nelson R Carvalho, Guilherme Bresciani, Luiz FF Royes.Caffeine effects on systemic metabolism, oxidative-inflammatory pathways, and exercise performance.Nutrition Research.Volume 80, 2020, Pages 1-17, ISSN 0271-5317. doi:10.1016/j.nutres.2020.05.00American Medical Association.What doctors wish patients knew about the impact of caffeine.Gardiner C, Weakley J, Burke LM,et al.The effect of caffeine on subsequent sleep: A systematic review and meta-analysis.Sleep Med Rev. 2023 Jun;69:101764. doi:10.1016/j.smrv.2023.101764American Physiological Association.Stress effects on the body.British Heart Foundation.6 reliable ways to boost your energy levels.Hui, DCH, Zheng RM.Approach to fatigue in primary care.Singapore Med J. 2022 Nov;63(11):674-678. doi:10.4103/SINGAPOREMEDJ.SMJ-2021-118
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
United Kingdom National Health Service.Self-help tips to fight tiredness.Harvard Health Publishing.How much water should you drink?Ayotte D Jr, Corcoran MP.Individualized hydration plans improve performance outcomes for collegiate athletes engaging in in-season training.J Int Soc Sports Nutr. 2018 Jun 4;15(1):27. doi:10.1186/s12970-018-0230-2British Heart Foundation.6 surprising health benefits of walking.American Heart Association.Why is walking the most popular form of exercise?Ma J, Lin P, Williams J.Effectiveness of nature-based walking interventions in improving mental health in adults: a systematic review.Curr Psychol43, 9521–9539 (2024). doi:10.1007/s12144-023-05112-zNorthwestern Medicine.Jump start snacks.Harvard Health Publishing.9 tips to boost your energy — naturally.Souabni M, Hammouda O, Romdhani M, et al.Benefits of daytime napping opportunity on physical and cognitive performances in physically active participants: a systematic review.Sports Med. 2021 Oct;51(10):2115-2146. doi:10.1007/s40279-021-01482-1Sleep Foundation.Napping: benefits and tips.Wender CLA, Manninen M, O’Connor PJ.The effect of chronic exercise on energy and fatigue states: a systematic review and meta-analysis of randomized trials.Front Psychol.2022 Jun 3;13:907637. doi:10.3389/fpsyg.2022Harvard Health Publishing.Does exercise really boost energy levels?Colorado State University.The simple act of stretching.Montero-Marín J, Asún S, Estrada-Marcén N, Romero R, Asún R.Effectiveness of a stretching program on anxiety levels of workers in a logistic platform: a randomized controlled study.Aten Primaria.2013 Aug-Sep;45(7):376-83. Spanish. doi:10.1016/j.aprim.2013.03.002Rômulo P Barcelos, Frederico D Lima, Nelson R Carvalho, Guilherme Bresciani, Luiz FF Royes.Caffeine effects on systemic metabolism, oxidative-inflammatory pathways, and exercise performance.Nutrition Research.Volume 80, 2020, Pages 1-17, ISSN 0271-5317. doi:10.1016/j.nutres.2020.05.00American Medical Association.What doctors wish patients knew about the impact of caffeine.Gardiner C, Weakley J, Burke LM,et al.The effect of caffeine on subsequent sleep: A systematic review and meta-analysis.Sleep Med Rev. 2023 Jun;69:101764. doi:10.1016/j.smrv.2023.101764American Physiological Association.Stress effects on the body.British Heart Foundation.6 reliable ways to boost your energy levels.Hui, DCH, Zheng RM.Approach to fatigue in primary care.Singapore Med J. 2022 Nov;63(11):674-678. doi:10.4103/SINGAPOREMEDJ.SMJ-2021-118
United Kingdom National Health Service.Self-help tips to fight tiredness.
Harvard Health Publishing.How much water should you drink?
Ayotte D Jr, Corcoran MP.Individualized hydration plans improve performance outcomes for collegiate athletes engaging in in-season training.J Int Soc Sports Nutr. 2018 Jun 4;15(1):27. doi:10.1186/s12970-018-0230-2
British Heart Foundation.6 surprising health benefits of walking.
American Heart Association.Why is walking the most popular form of exercise?
Ma J, Lin P, Williams J.Effectiveness of nature-based walking interventions in improving mental health in adults: a systematic review.Curr Psychol43, 9521–9539 (2024). doi:10.1007/s12144-023-05112-z
Northwestern Medicine.Jump start snacks.
Harvard Health Publishing.9 tips to boost your energy — naturally.
Souabni M, Hammouda O, Romdhani M, et al.Benefits of daytime napping opportunity on physical and cognitive performances in physically active participants: a systematic review.Sports Med. 2021 Oct;51(10):2115-2146. doi:10.1007/s40279-021-01482-1
Sleep Foundation.Napping: benefits and tips.
Wender CLA, Manninen M, O’Connor PJ.The effect of chronic exercise on energy and fatigue states: a systematic review and meta-analysis of randomized trials.Front Psychol.2022 Jun 3;13:907637. doi:10.3389/fpsyg.2022
Harvard Health Publishing.Does exercise really boost energy levels?
Colorado State University.The simple act of stretching.
Montero-Marín J, Asún S, Estrada-Marcén N, Romero R, Asún R.Effectiveness of a stretching program on anxiety levels of workers in a logistic platform: a randomized controlled study.Aten Primaria.2013 Aug-Sep;45(7):376-83. Spanish. doi:10.1016/j.aprim.2013.03.002
Rômulo P Barcelos, Frederico D Lima, Nelson R Carvalho, Guilherme Bresciani, Luiz FF Royes.Caffeine effects on systemic metabolism, oxidative-inflammatory pathways, and exercise performance.Nutrition Research.Volume 80, 2020, Pages 1-17, ISSN 0271-5317. doi:10.1016/j.nutres.2020.05.00
American Medical Association.What doctors wish patients knew about the impact of caffeine.
Gardiner C, Weakley J, Burke LM,et al.The effect of caffeine on subsequent sleep: A systematic review and meta-analysis.Sleep Med Rev. 2023 Jun;69:101764. doi:10.1016/j.smrv.2023.101764
American Physiological Association.Stress effects on the body.
British Heart Foundation.6 reliable ways to boost your energy levels.
Hui, DCH, Zheng RM.Approach to fatigue in primary care.Singapore Med J. 2022 Nov;63(11):674-678. doi:10.4103/SINGAPOREMEDJ.SMJ-2021-118
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