There’s nothing like a good cup of coffee on those days when you’re feeling tired and lethargic. But, drinking too much coffee can mess with your sleep, make you anxious, or in some cases, even make you addicted to caffeine.
If you’re trying hard not to rely on too much java to get through the day, you might be looking for other alternatives to boost energy. Thankfully, there are a number of ways that you can become alert and energized without having to turn to yet another cup of cold brew.
Coffee can give you that burst of energy that you need. But, it can often lead to a crash later on.
By engaging in other energy-boosting habits, you can keep your energy levels steady all day long.
Aaptiv’s workouts can also help you boost energy. Take one of our classes first thing and watch your energy soar.
Whether you’re trying to rely less on coffee or just want to cut down on how much you indulge, you’ll want to try these seven ways to boost energy without drinking coffee.
Drink water.
“One of the simplest ways to boost your energy is to make sure [that] you drink enough water throughout the day,” says Registered Dietitian Natalie Rizzo, MS, RD.
“If you don’t, you’ll become dehydrated and fatigued.” There’s no standard recommendation for the amount of water you should drink.
A general rule, though, is to drink half your body weight in ounces of water each day. You can also check your urine color to know if you’re properly hydrated.
“If it’s pale yellow, like the color of straw, you’re drinking enough,” says Rizzo. “If not, fill up that water bottle.”
Get moving.
It may sound counterintuitive that getting up and moving around would give you energy. However, exercise helps release endorphins that make you alert.
“If you don’t have time for a full-blown workout, try to get your heart rate up for at least five minutes with air squats, push-ups, or jumping jacks,” says Rizzo.
Taking a brisk walk has also been found to help boost energy. In fact, even just ten minutes can energize you in ways comparable to consuming caffeine.
Opt for tea.
If you still want a caffeine boost without all the jitters, have a cup of tea rather than coffee.
“Classic green tea or matcha teas are alternate sources of caffeine that can switch up your energy boost and increase the variety of antioxidants that comes along with it,” says Registered Dietitian Nutritionist Anna Mason, RDN.
Black tea is also another option to help. An eight-ounce serving of black tea has about half the caffeine of coffee, plus it has other benefits, such as lowering your risk of heart disease.
Eat some fruit.
“Carbs give you energy, and fruit is the simplest form of carbs,” says Rizzo. “If you need some energy before a workout, eating something like an apple, berries, or a banana can give you enough energy to power you through the workout.”
By eating fruit, you can naturally boost energy, thanks to its sugar content. But, since fruit contains fiber, you won’t get a crash in blood sugar later on. This is because the fiber slows down the absorption of glucose.
Eat some whole grains.
Complex carbs, like whole grains, are full of protein and fiber that provide long-lasting energy.
“Because these types of carbs take longer to digest than simple carbs, they release a steady flow of insulin into the bloodstream and don’t spike blood sugar levels,” says Rizzo. “In other words, whole grains give you energy that will last.”
Snack regularly.
If you’re only eating at breakfast, lunch, or dinner, you might be compromising your energy levels. “Aim for steady meals and a couple [of] snacks with a balance of carbs, protein, and fat,” says Registered Dietitian Nutritionist Mascha Davis MPH, RDN.
“Include plenty of fruits and vegetables to make sure [that] you are properly fueling.” Try to eat every few hours. Also, avoid using beverages as a substitute for food to keep your energy levels stable.
Rest.
Sometimes, good old-fashioned rest is the key to boosting energy. “Give your mind a break and do something fun, creative, or meditative,” says Davis.
“If your brain is working all the time, or you are constantly stressed out, you’ll likely feel pretty tired.” There’s no real substitute for an adequate night’s sleep.
However, even just taking a short break from what you’re doing to relax can help you recharge without having to guzzle down coffee.
With our busy on-the-go lives, it’s hard to feel energetic without drinking coffee. Eat well, stay hydrated, and find time to get moving. By doing this, you can keep your energy levels up without relying too much on caffeine.
With Aaptiv’s meditation classes you can get the much needed rest you deserve. View them in the app today.