According to a study from Israel, a cup of coffee can effectively increase energy balance.
But, the question is, is coffee safe for everyone?
If not, what are the ways how one can enhance energy?
In this article, we will tackle more regarding how this beverage affects your energy, its side effects, and other ways to fuel up as you start your day.
Can Caffeinated Drinks Provide Energy Boost?
Drinking coffee can effectively increase your energy, which is why many people, especially students nowadays, consume it whenever they are studying.
These people believe that coffee can help them stay awake and become more focused.
Although this is true, this is only for a short period.
This beverage may stay in your system for hours but the effects are no longer for enhancing your vitality. In the next section, we will discuss how this beverage affects your overall health.
Side Effects of Caffeinated Beverages
After stimulating your energy for a short period, coffee can already alter your overall health. Some of its effects include the following:
According to a study published in The Frontiers of Nutrition, acute consumption of caffeinated drinks does not cause fluid loss.
However, excessive drinking of these beverages can only lead to dehydration.
Additionally, caffeinated beverages are considered a diuretic.
This means that when we are drinking them, we have the urge to urinate more. Eventually, this can also lead to dehydration.
As we all know, when we are dehydrated, we can get exhausted easily.
Regularly drinking caffeinated beverages can lead to fatigue.
Once the effects of these beverages wear off, there will be a build-up of adenosine.
Eventually, this adenosine will bind to your brain, which causes you to feel tired.
Even one cup of caffeinated beverages can stimulate you.
Thus, when you drink them at night, your sleep schedule can be affected.
According to a study from Switzerland, caffeinated beverages increase your sleep latency, the time it takes for you to get to snooze off.
Additionally, these beverages can reduce your efficiency and quality of sleep.
Remember, if you do not get enough sleep, it is likely for you to become sluggish when you wake up.
This can reduce your alertness and can impair your judgment.
9 Ways to Get More Energy Levels Without Caffeine
Knowing how caffeinated beverages affect your energy and overall health, it is important to learn some other ways to boost your energy without caffeine.
1) Get quality sleep
When you wake up in the morning, it is common for you to experience brain fog when your sleeping time is not enough.
According to the National Sleep Foundation, adults should get at least seven to nine hours of sleep per night.
When you snooze off, your brain works by removing the chemical wastes in your central nervous system.
If this is not done, you will already feel tired as soon as you wake up.
Remember that this seven to nine-hour period does not mean you already have quality sleep. Quality means being satisfied with your nap experience.
You can sleep for only five hours and still get a good night’s sleep.
If you want to get a good night’s sleep, you should find the best sleep position and best sleep time for you.
Different people have different circadian rhythms. Thus, finding the best sleep pattern should be considered.
2) Eat well, eat regularly
Poor nutrition and an imbalanced diet can also cause low energy.
Thus, if you want to sustain your energy level throughout the day without caffeine, you should eat well and eat regularly.
This technique is not easy because there are only specific foods that you can consider.
These foods are those that are rich in fiber, carbohydrates, and healthy fats. Some of these are the following:
- Whole grains
- Green tea or black tea
- Dark leafy greens
- Raw cacao
- Chia seeds
If you eat foods such as processed foods that can reduce your energy levels, especially in the morning, you will experience fatigue throughout the day.
It is also advised to eat several small meals.
If you eat large servings, the tendency is that you will feel lethargic after snacking!
If you want to boost your energy without having to eat and drink, you can consider exercise.
According to a study from Greece, choosing to exercise can reduce the risk of fatigue.
Walking is a quick exercise that can help you re-energize.
According to some experts, you should exercise for at least one hour per day.
Aside from increasing your energy level, exercising offers many health benefits, including supporting cardiovascular health.
If you wish to move your body more, you can consider jumping jacks!
4) Consider breathing techniques
Deep breathing is also a great way to increase your energy.
When you breathe deeply, you promote proper blood circulation in your body.
Eventually, this can relieve stress which may be another factor for fatigue.
For individuals with cancer, fatigue is commonly experienced.
Fortunately, breathing techniques are effective ways to boost their energy.
In one study from Indonesia, cancer patients who followed breathing exercises were able to combat fatigue effectively.
5) Keep your body hydrated
It is important to keep your body hydrated if you want to maintain your energy levels throughout the day.
As much as possible, drink water frequently.
Although staying hydrated by drinking water can make you urinate frequently, doing it will provide many benefits to your body and overall health.
If you wish to drink cold water, make sure that you have no other heart conditions to avoid complications.
6) Power nap
In case you experience a mid-afternoon energy slump, you might want to consider a power nap.
Getting around 15-20 minutes of nap can effectively provide you with more energy.
Aside from increasing energy, according to a study from Australia, power naps can improve cognitive performance.
If you feel exhausted, go and have some naps to re-energize your mind and body.
7) Avoid stress
Chronic stress affects your lifestyle.
It causes you to be sleep-deprived which can eventually increase your risk of fatigue.
To understand how stress can affect your energy, take a look at this concept – when you are stressed or anxious, you think a lot.
Simply by thinking, you are already consuming much of your energy.
This means that your body is not the only one that uses energy but your mind as well.
Although stress is a common part of life, you can combat it by going for a hot or cold shower to feel refreshed.
8) Connect with nature
You can keep your body moving by connecting with nature.
Going out and appreciating the sun can give you natural energy.
Doing this can also reduce your stress.
According to a study from Illinois, it was reported that natural environments can promote normal levels of body neurotransmitters by reducing both physical and psychological stress, both of which are factors for the development of fatigue.
9) Ask your doctor about medications and supplements
Research shows that medications and supplements are effective ways to boost your energy.
However, before taking these energy boosters, it is highly advised to seek consultation from a medical doctor beforehand.
If you are taking other medications or you have other health conditions, mixing these drugs can cause harm to your body.
Indeed, caffeinated beverages can stimulate you for a short period.
Once their effects fade, your health can be compromised as these beverages offer a vicious cycle leading to fatigue.
These beverages can cause your body to become dehydrated and can also trigger the factors, such as insomnia, that can lower your energy.
Fortunately, if you want to sustain your energy throughout the day, you can consider many ways.
Some of these are eating healthy fat and foods such as leafy greens and choosing to drink H2O.
On the other hand, you should avoid processed foods as these can make you feel sluggish.
Although caffeinated beverages can give you energy for a short period, it is still advised to not drink these.
Frequently Asked Questions (FAQs)
What is the best food for energy?
Many foods can increase your energy but among these, the best one is banana. This is a healthy on-the-go fruit that is rich in B vitamins and minerals. Its B vitamins convert food into energy which will be utilized by your body.
How can I enhance my energy naturally?
If you want to sustain your vitality throughout the day naturally, you can start by changing your lifestyle. Quit smoking and avoid alcohol as these two can make you feel lethargic. Additionally, these substances can cause harm to your body.
What foods can combat fatigue?
Some of the foods that can combat fatigue include fruits and veggies, lean proteins, complex carbs, and nuts.