Quick Tips to Refresh Your Energy
Need a quick energy boost?
Put your phone down. Get off your computer. Go get some water and some fresh air.
Drink some water
Put your phone/computer/tablet down and go outside
Last week I talked about how not sleeping enough or eating enough -- aka not getting enough rest or fuel-- can make you feel real tired.
That really shouldn't come as a surprise, but until people stop skipping out on sleep and following diet programs with stupidly low calorie guidelines, I'm going to have to keep saying it.
If you're generally getting enough food and sleep but you still need a little (non-caffeinated) boost, check in with your hydration and your screen time.
Lack of Hydration
How much water you need depends on your: biological sex, metabolic rate, body weight, activity level, external environment, and diet.
Men typically require more water than women. People with higher metabolic rates and higher body weights need more water, as do those who are pregnant or nursing.
Exercising -- and sweating -- a lot? You're going to need to drink more to replace fluids lost during exercise.
Exercising, or just existing, in a hot and/or humid climate? Drink up.
If you consume lots of fruits, vegetables, or soup on a daily basis, you'll get more water from your diet and might not need to take in as much from drinking. And some good news for those of you who don't like plain water: Other liquids count, too!
Some other good rules of thumb:
Start the day with a glass of water pre-coffee.
If you're thirsty, drink.
If your urine is bright yellow or darker, drink.
If you feel tired or sluggish or have a headache and you're not sure if you've had enough water, drink.
You'd be amazed how many times clients have dragged themselves into our sessions feeling like death warmed over only to admit that, come to think of it, maybe they didn't have anything to drink except coffee today. 😒
Lack of Fresh Air // Too Much Screen Time
Another way to get a quick morning or midday refresher is to take that glass of water to go.
Step away from the computer, leave your phone inside, and go outside for some fresh air. Yes, even when it's cold out!
Screen time for adults has been estimated to be 60-80% higher than before the pandemic. Depending on the type of content you're consuming, that can have detrimental effects on mental health and sleep, as well as eye health.
The artificial lights from device screens can impact your body's natural rhythm, which is why experts recommend avoiding screens an hour before bedtime. [More on the impacts of screen time.]
On the other hand, getting exposure to natural light early in the day supports the body's circadian rhythm. More sunlight throughout the day boosts energy and cues the body to feel tired at night.
Especially important at this time of year, spending time outdoors can alleviate some of the effects of seasonal affective disorder (SAD) as well as anxiety and depression.
Mental health concerns like anxiety and depression can also cause feelings of low energy, fatigue, and sluggishness (more on this next week!) so getting outside for a quick walk and some natural light can boost energy on many levels.
Check out last week's post for more on why sleep and adequate nutrition are key to feeling your best, and stay tuned for more on some of the other reasons you might feel like you're dragging and what you can do about it.
