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Staying hydrated will help your blood in transporting oxygen and other nutrients to your cells, boosting your energy and keeping you powered. The solution is simple: a tall, cool glass of water. The most consistent effects of mild dehydration include increased fatigue, decreased vigour, headache, sleepiness and concentration difficulties. Stay hydratedĭid you know that fatigue is also a symptom of dehydration? When you skimp on water, the cells in your body shrink, so they can't function as efficiently, triggering feelings of fatigue. Deep breathing also decreases stress and anxiety, which in turn helps to boost your immune system, keeping you healthy and strong. Then breathe out through your mouth, with your lips pursed as if you were whistling. Breathe in deeply through your nose and let your belly push your hand out. While you’re seated, place your hands over your stomach and breathe into your tummy so that your hands rise and fall with your breath. Breathe deeplyīreathing deeply shuttles more oxygen to various parts of your body, which can improve circulation and boost your dipping energy levels. Early morning light is said to help reset your biological clock each day – it tells your brain to wake up when you need to, and keeps your biological clock on track so that you can get to sleep at night. Aside from its mood-boosting effects, daylight can also help you sleep better at night. Try to spend at least 30 minutes a day outside in the sun. Research shows that sunlight exposure triggers the brain’s release of serotonin, a hormone associated with boosting mood, while reducing the production of excess melatonin, a hormone which makes you feel sleepy. Interacting with those around you and engaging in conversation will get your mind moving and make you feel more energised. Even introverts get a mood boost from social contact. Besides work matters, take an interest in your colleagues’ wellbeing or trade funny stories. Get up from your office chair every now and then to interact with your colleagues in person instead of via email. It is recommended that 150 minutes of moderate aerobic activity spread across 3 – 4 days every week, will lead to better endurance and increased ability to concentrate at work. That’s because exercise increases endorphin levels and improves overall cardiovascular health. Research suggests that regular exercise can give adults a significant and lasting energy boost. The key here is to aim for balanced blood sugar levels so your energy will be consistent and you’re less likely to feel sluggish throughout the day. Wholegrains, nuts, vegetables and lean protein are all great options. Always ensure you’re eating a balanced mix of nutrients, and try to include protein and complex carbs in every meal. Many people skip breakfast and opt for a quick fix because they’re in a rush but a hearty breakfast gives you the energy you require to focus at work or school. The food on your plate can be the deciding factor between a sluggish and a supercharged day. Try these 10 tips to fight fatigue and stay alert throughout the day.

Some of the changes you would observe when you give up caffeine include less anxiety, better sleep, fewer bathroom breaks, balanced hormones for women, better absorption of nutrients such as calcium, iron, and B vitamins, stronger and whiter teeth, and lower blood pressure.

Going caffeine-free or at least reducing caffeine intake is definitely worth considering for its health benefits. Caffeine-free ways to stay alert and energised throughout the day You might be tempted to down a few cups of coffee to combat the fatigue, but too much caffeine can increase anxiety, make you jittery and contribute to insomnia.