Michael Keogh   Oct 18, 2022   -   min read

How to have energy all day without coffee

If you're like most people, you rely on coffee to get through the day. And like most people you may also have an energy slump shortly after lunch. But this isn’t the best long term approach for maintaining good energy levels.

What if you could have energy all day, without drinking a single cup of coffee?

It may sound too good to be true, but it's totally possible to do. All you need is to follow a few simple tips and that will help you stay energised throughout the day. Keep reading to learn more!

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1. Stay hydrated

Make sure to drink plenty of water throughout the day, especially if you are engaging in physical activity or if it is hot outside.

Staying hydrated is important for many reasons. Water helps to flush toxins from the body, supports health body function, and provides energy. And did you know that coffee actually dehydrates you, so it's important to drink water even if you're getting your caffeine fix.

If you're not a fan of plain water, try adding some lemon or herbs for flavour. Staying hydrated will help you to feel your best and perform at your highest level.

2. Eat a balanced breakfast

A lot of people drink coffee for their breakfast meal, but coffee by itself can’t provide the nutrients and energy that your body needs to start the day. You would need to consume around 3 coffees to get the same amount of protein found in one egg.

Starting your day with a nutritious breakfast sets the tone for making healthy decisions throughout the day. Plus, a balanced breakfast with protein, carbs, and healthy fats will leave you feel fuller throughout the morning, better mental focus, and give you more sustained energy levels throughout the day.

So make sure you have a healthy and tasty breakfast tomorrow!

3. Exercise in the morning

Most people hit a lull in energy at some point during the day, usually in the afternoon. One way to avoid this is by getting some exercise in the morning.

A morning coffee gives you a jolt of energy, but it doesn't last long. Instead, getting your heart rate up first thing in the morning helps you to maintain that energy throughout the day.

Exercising in the morning gets your metabolism going, which can help you to burn more calories throughout the day. It’s also promotes better habits and supports the belief that you're serious about taking care of yourself and being healthy.

4. Take regular breaks throughout the day

It can be easy to get caught up in work and spend hours glued to your desk. However, it's important to take breaks throughout the day, to move your body and get some fresh air. Not only will this help you to stay energised, but it will also improve your focus and productivity.

Coffee can be a great way to get a quick burst of energy, but it's important to balance it with some physical activity. Taking a brisk walk or going for a short run are both great ways to get your blood flowing and clear your head. Plus, spending time outdoors (or just away from your desk) can help to improve your mood and reduce stress levels.

So remember to step away from your desk and breathe in some fresh air.

5. Avoid working late into the night

Staying back and working late might seem like a good way (or the only way) to get ahead, but it can actually be counter-productive. Working late often leads to sleep deprivation, which can have a number of negative effects on your health, like increased stress levels, decreased immunity, and difficulty concentrating.

Our brains are also not suited to working for long hours. After a certain point, our mental performance starts to decline and we become more prone to making mistakes.

Some people try to combat these problems by drinking coffee, but this is only a temporary solution. In the long run, it's better to avoid working late, and focus on getting a good night's sleep and starting fresh in the morning.

6. Wind down before bedtime

It’s so important to sleep well, so building a routine of winding down before bed will encourage you to get the restful sleep you need.

One of the most popular ways to relax before bed is to read a book. This gives your mind something else to focus on besides the million thoughts running through your head.

If you're not a big reader, try taking a bath or doing some gentle stretching. These practises will help to relax your muscles and ease you into sleep mode.

And remember, caffeine can stay in your system for up to 8 hours, so it's best to avoid coffee in the afternoon or evening if you want to sleep well through the night.

It's now up to you..

Now that you know some of the best ways to stay energised throughout the day, you just need to put them into practise.

These simple changes will help keep your energy levels high so you can power through your day feeling great, and you don’t have to rely on caffeine to make it through!

Of course, there is no harm in having a cup of coffee or two, but if you want to ditch the habit altogether, try implementing some of these tips instead. And if you find yourself struggling with one or more of these habits, don’t be afraid to ask for help. A healthy diet and lifestyle can be hard to maintain on your own - especially when work starts piling up.

Which was your favourite? Let me know in the comments below.

Want some help using this information to improve your health and life?

About the Author

Michael Keogh is an Exercise Physiologist and Health Coach with 8 years experience in clinical and corporate settings. He is also the co-author of upcoming book “Thrive: How to 10X your Health, Wealth and Happiness”.

He uses exercise as medicine to treat chronic disease and ensure healthy ageing, whilst guiding his clients towards sustainable health behaviours that result in improved performance and greater satisfaction in work and life.

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