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The best healthy ways to get your energy back

Feeling tired and groggy? Include one or more of these six strategies in your routine to increase your energy level.
Feeling tired and groggy? Include one or more of these six strategies in your routine to increase your energy level.

We live in a world of speed that lacks sleep. We consume so much energy every day that we resort to coffee and energy drinks. However, it doesn’t have to be this way. There are other healthy and natural practices to regain your energy. Here are six methods you can use:


Drink enough water every day. Experts recommend 2.7 liters for women and 3.7 liters for men. The recommendation refers to all food and drinks consumed in one day. To be more specific, one person should have at least 20% water from foods and the rest from unsweetened drinks. 

Drinking water is an easy way to keep our energy rolling. Even mild dehydration can affect our bodies. According to researchers, it can alter our mood, concentration or increase fatigue. Therefore keeping an eye on our water intake is a good first step in the long run. 

Take a nap

This is my favourite strategy so far. Unhealthy sleeping habits take a toll on our energy. However, this is not something you can change overnight. Therefore, take a nap! Experts say naps are a perfect alternative to get an energy boost. However, not all types of naps have the same effect. Researchers discovered that a-10 minute nap gives an excellent energy boost.


Although exercising might not be on your list when you feel tired, experts disagree. Based on how much you exercise in a week affects your energy level. According to the U.S activity guideline, a person should exercise for about 150 to 300 moderate-intensity and 75 to 150 minutes of vigorous-intensity. 

Occasionally introvert 

Spend time with yourself. Everyone needs a reset from time to time. Socializing is all fun until you feel drained. Make sure you practice alone time for at least 30 minutes every day to recharge your batteries. Read a book, listen to music, just relax. 

Suger snacks

Although sugar increases the energy level, the effects are short. Avoid eating sugary snacks to boost your energy. Otherwise, you’ll just feel groggy after the effect is gone. 


Instead of eating sugar, take your vitamins. I’m not talking only about supplements here, but the nutrition we take from food. The lack of vitamin D, B12, and iron are the most common issue for low energy. Make sure your diet includes enough vitamins. However, for more specific advice, contact your doctor.