That’s when many of us reach for a cup of coffee or a soda for a caffeine boost or a jolt of sugar. But a number of simple and safer power-boosting alternatives can help recharge your body and mind to help you be productive and power through the day.

 

Here are six quick and easy ways experts say you can get going again.

No. 1: Drink up. Dehydration can make you feel tired because it reduces blood flow. It can also cause memory lapses and make concentration difficult. “Many women who complain of fatigue are actually just dehydrated,” says Dave Grotto, a Chicago nutritionist.

 

Drink at least eight 8-ounce glasses of water or other liquid each day. Avoid drinking too much alcohol.

 

“If you drink alcohol, you should drink at least an equal amount of water,” says Michelle Kramer, a holistic health coach. Kramer, an accomplished triathlete and an executive with the American Heart Association, is a big fan of coconut water as a hydrating energy booster. It has loads of minerals – especially potassium, magnesium, and sodium – that help jump start your body.

 

No. 2: Fiber for breakfast. We all know that eating breakfast is important. But a new study conducted by Cardiff University in Wales found that it’s healthiest to make that breakfast rich in fiber, if you want energy for the rest of the day. Those who ate fiber-heavy breakfasts had a 10 percent reduction in fatigue, improved cognition, and fewer episodes of depression, according to the study.

 

“Fiber helps slow down the metabolism of food, which keeps your blood sugar, or blood glucose levels, steady throughout the day and provides for sustained energy levels for a longer period of time,” Kramer says. Try gluten-free oatmeal, low-sugar granola, bran cereals, or low-glycemic fresh fruits, especially berries, apples, or pears.

No. 3: Essential nutrients. Your energy can be short circuited by a lack of nutrients. Magnesium is an essential mineral needed for cell efficiency, according to Christiane Northrup, M.D., a holistic doctor and obstetrician.

 

You need about 400 milligrams a day, which you can get from most multivitamins. Omega-3 fatty acids are also important to sustain activity throughout the day because they help regulate metabolism and aid oxygen intake, which gives you more energy.

No. 4: Get some sun. Sluggishness during the day can be caused by lack of sunlight, especially during winter months. Exposure to sunlight causes your brain to release serotonin, a feel-good neurotransmitter, which boosts mood and energy. Getting just 20 minutes of sunlight a day can do the trick.

 

No. 5: Blast of mint. Your trigeminal nerve, responsible for sensation in the face, is stimulated by the smell of mint, which can wake you up and make you feel more alert. Try mint gum, lozenges, or tea.

No. 6: Ear massage. Massaging your earlobes for about 30 seconds can give you a quick surge of energy by stimulating power-boosting acupuncture points.