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How to Keep Your Energy Levels Up Throughout the Day

by Karen Rollins Jan 2, 2023

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Woman with no energy

Keeping your energy levels up throughout the day can be a struggle for some people, especially if you’re working from home.

Who hasn’t felt brain fog shortly after waking up, a food coma coming on after lunch, or the draining effect of fatigue in the early evening?

So, how can you keep your energy levels up throughout the day? Yello has got these tips.

Breakfast is key

There is a reason why breakfast is called the most important meal of the day. It is essential to give your body the energy it needs in the morning to stop you feeling sluggish and tired later.

Researchers suggest an early morning meal that contains a mix of protein, complex carbohydrates, and healthy fats. Oatmeal, yoghurt, nuts and eggs are good choices.

Limit coffee and tea

Caffeine is a stimulant which activates the central nervous system making us feel more alert. In moderation, it has some proven health benefits, including boosting concentration, but when it wears off it can make you feel even more drained and tired.

Experts say you should try not to drink more than four cups of coffee or tea during the day. Caffeine in large amounts can cause headaches, increase your blood pressure, and make it harder for you to sleep at night.

Stay hydrated

If your body is dehydrated, one of the first signs is a feeling of fatigue. Keep your energy levels up by aiming to drink six to eight glasses a day. Sipping water gradually will help you to reach this quota.

Whether you are sat behind a desk all day, exercising, or actively working outdoors, your body needs water to function at its best. If you feel thirsty, it means you are already dehydrated.

Get a good night’s sleep

This tip is a no-brainer, because if you’re not getting enough sleep at night, it makes sense that you will struggle with low energy the next day.

Seven to nine hours of sleep is the recommendation from experts.

If you have problems sleeping, try to establish a routine about an hour before bedtime which involves meditation, reading a book or listening to music, and turning off all electronic devices.


Eating a healthy breakfast, cutting down on caffeine, drinking water throughout the day, and getting enough sleep at night, are just some of the ways you can keep your energy levels up during the day.

Once you start with these small steps, you should see a change in how you feel. However, if you are regularly drained of energy or experience ongoing fatigue, talk to your GP about your symptoms.

Sources: NHS UK, Healthline, Sleep Health Solutions, Harvard Health, and WebMD.