We all have so much to do these days, and it requires a lot of energy. However, if you don’t refuel you’re likely to feel fatigued, run-down and tired. While it may be tempting to reach for the nearest energy drink there are natural options to increasing energy that won’t leave you jittery. Here are 5 natural energy boosters that can help you refuel and stay energized throughout your day.

Stay Hydrated

[1] Studies have shown that even slight dehydration can reduce endurance and cause you to feel fatigued. Fortunately, re-hydrating can have the opposite effect; providing you with increased energy and stamina.

Natural Energy BoostersExercise

Yes, this may seem counter-intuitive but regular exercise can boost your energy level.  Even moderate exercise is enough to get your blood pumping to move oxygen through out your body. Many studies have shown that people who have been sedentary and start a regular exercise program report improved energy levels and less fatigue!

Get Plenty of Quality Sleep

Your body requires down time to repair and rest so your ready for your day. As you get older the amount of quality sleep you need can change. According to the National Sleep Foundation:

  • adults 18 – 64 should get between seven and nine hours of quality sleep each night;
  • Older adults over 65 generally do well with 7 – 8 hours of sleep each night.

When you’re well rested you’ll have more energy and stamina to face the challenges of your day.

Drink Green Tea

Green tea is an excellent natural way to boost your energy. Green tea contains a small amount of caffeine so you’ll feel a boost without overdoing it like you might with coffee or an energy drink. [2] Green tea contains approximately 35-70 mg of caffeine per 8 ounce cup compared to coffee at 150-200 mg.

Supplement B Vitamins

[3] B vitamins help turn the food you eat into energy and while it’s possible to get B vitamins from your food, most people need to supplement in order to meet the recommended daily amount. Some common foods that contain B vitamins:

  • fish,
  • poultry,
  • meat,
  • eggs and dairy products.
  • Leafy green vegetables,
  • beans,
  • and peas.


So the next time you’re feeling fatigued know there are natural alternatives to energy drinks that provide sustained energy without any unwanted side effects. Do you have a favorite natural way to boost your energy? Leave a comment below and share!


  1. Popkin, B. M., D’Anci, K. E., & Rosenberg, I. H. (2010, August). Water, Hydration and Health. Retrieved January 17, 2017, from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2908954/
  2. Tea Guide – Caffeine in Tea – Choice Organic Teas. (n.d.). Retrieved January 17, 2017, from http://www.choiceorganicteas.com/caffeineintea.php
  3. B Vitamins. (n.d.). Retrieved January 17, 2017, from https://medlineplus.gov/bvitamins.html