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5 Tips to Boost your energy

Updated: Mar 6, 2022

Summer is here! We’re getting outside, being active and feeling like life is beginning to return to a “normalcy” after the pandemic.  As you go out and do more again, it can feel like you need a boost of energy to accomplish all the goals and tasks throughout the day. Here are 5 things you can do now, to be able to do more of what we want. 

  1. Water, Water, Water

Water is known for its benefits on hydration. Additionally, it has benefits of boosting energy through enhancing metabolism. A good way to stay are hydrated throughout the day is to check the color of your urine, and drink at least 8 glasses of water each day, so that it’s ‘a pale yellow or clear color, to ensure you are staying hydrated throughout your busy day.1

2. Eat more foods rich in Fiber

Fiber is a carbohydrate that takes longer to digest. Low in calories, fiber can slow your digestion, decreasing the spike in blood sugar and keeping your energy more stable throughout the day. Fiber rich foods include carrots, dark leafy vegetables, and whole grains. Recommendations for fiber consumption are 25g to 35g per day for adults.2

3. Caffeine & Energy Stimulants

Probably one of the most well-known energy boosters is the addition of caffeine to our diet. While many of these drinks are loaded with sugar and claim to boost your energy, it is important to be smart with your choice if selecting an energy product. Sugar filled and artificially flavored energy drinks capture a large share of the market, but there are plenty of drinks with natural ingredients that are kinder to our bodies. Here are a few ideas:

MatchaBar Energy Drink and Bai Bubbles Sparkling Antioxidant Infusion. Here’s a link to learn more about healthy energy drinks.

4. Healthy Fats

Fats still receive a negative connotation, but omega-3 fatty acids contain vital components to boost your energy so you can perform your best throughout the day. These healthy fats can be stored in the body to be used as an optimal energy source that are beneficial to your heart, lungs, and blood vessels. Healthy fats include, nuts, avocados, salmon and other fish, and seeds.3

5. Timing Is Everything

While WHAT you eat is critical to boosting your energy, WHEN you eat it can play just as an important role. It is recommended to eat smaller, and more frequent meals to keep blood sugar constant and at a level where you can perform the required tasks throughout the day to stay productive.4


Be cautious of the foods you are consuming as they can either help or hinder your energy levels. Seriously consider the components of the foods you eat and consider foods that will help keep your blood sugar steady while also providing additional benefits to your health.


  1. Boschmann M, et al. (2003). Water-induced thermogenesis. DOI: 10.1210/jc.2003-030780





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