8 Tips to Fight Fatigue and Have More Energy

8 Tips to Fight Low Energy
Courtesy of Getty Images

Do the words “I’m tired” constantly come out of your mouth? You’re not alone, but you’re also able to put a stop to it! Here are eight tips to fight that fatigue and feel more energized.

Drink Water

So simple, yet so effective! Our cells need H2O to function. So it stands to reason that a lack of water affects our overall well-being. Fatigue is one of the first signs of dehydration, so if you’re feeling it, reach for a sip.

Aim to have at least 8 cups of water per day. On top of feeling more awake, water could help you lose weight. It's a win-win!

Sniff Some Citrus

Did you know that the smell of citrus fruits could increase mental stimulation? Now that you know, stock up on orange, lemon, and grapefruit scents. Light a candle at home, and keep some citrus-scented body lotion on hand. You could also squeeze some citrus into water for a double energy boost.

Focus on Sleep

I know this sounds obvious, but so many of us don’t make sleep a priority. We forget what it feels like to be truly rested. In addition to getting the recommended 7 to 9 hours per night, consider naps: They're not just for infants! According to Sleep.org, 20 minutes is all it takes to reap the benefits of napping.

Bonus: When you take a quick nap, you don’t enter the deep-sleep phase, so it’s easier to wake up and get going afterward. For more on this subject, check out sleep as the surprising reason you may not be losing weight.

Limit Sugar and Say Goodbye to Soda

They don’t call it a sugar high for nothing. Eating sugary foods like these three Cs—cookies, cake, and candy—will spike your blood sugar. But what goes up, must come down, and when it does, it'll leave you feeling even more tired than before. Soda's full of sugar, so don’t use it as your midday pick me up.

If you crave that carbonation, I recommend flavored seltzer water or calorie-free soda like Blue Sky Zero Sugar.

Eat for Energy

While sugar knocks you down, other foods can keep you up! Foods low on the glycemic index are the best for energy: Think pure protein and high-fiber foods. Some of the best? Low-fat Greek yogurt, salmon, apples, lean beef, oats, red peppers, and spinach. Speaking of salmon, find out if it's good for weight loss.

Eat Often

To keep that blood sugar steady and your energy up, it’s best to eat five to six mini meals or snacks throughout the day. Don’t let yourself get to a point where you feel like you’re starving! Of course, it’s important to snack smart. Fiber plus protein is the winning combo. If you need some inspiration, try 5 healthy snacks under 100 calories.


There are so many benefits to exercise that extend way beyond weight loss. It can decrease stress; when you workout, your brain release endorphins, which make you feel happy! Happiness = less stress. Stress can tire you out, so get in that exercise any way possible! (I’ve got tricks for getting physical in your kitchen as well tips about Housewalking, one of my favorite activities!) Exercising can also help you get a better night’s sleep, so get moving.

Go for a Walk Outside

Instant energizer! The second I see the sun, I feel more awake. It’s one of the only ways to get vitamin D—those with a deficiency often experience fatigue. Even if it’s not so sunny out, taking those steps will get your energy up.

In one experiment, a brisk 10-minute walk resulted in increased energy that lasted up to two hours! And when the test subjects continued these daily walks for 3 weeks, their overall energy levels and moods were lifted. Bonus: extra calories burned!

For guilt-free recipes, food finds, tips 'n tricks, and more, sign up for free daily emails or visit Hungry Girl!