We love feeling energized!
In this amped up state, we feel happier, more motivated, and more productive.
However, not everyone likes the way caffeine makes them feel.
The good news is that you can naturally boost energy levels without caffeine. We’ve got some tips ahead that will help you to feel more awake, more alert, more productive.
Naturally Boost Energy Without Caffeine
Stay Hydrated
This may seem obvious and simple, but being properly hydrated goes a long way to helping you feel naturally energized. Unfortunately, most people walk around in a state of mild dehydration.
In fact, insufficient hydration (even as little as 2%) can leave you feeling tired, sluggish, achy, and foggy.
How many fluids should you drink per day? Well, everyone’s needs will be slightly different due to genetics, environment, activity level, etc, but a good starting point is[2]:
- Women: 2.7 liters (~9 cups)
- Men: 3.7 liters (~13 cups)
Keep in mind that the more active you are, the greater your hydration requirements.
An easy way to make sure you’re staying hydrated is to carry around a reusable water bottle or shaker cup filled with water as well as a serving of 1UP Hydration Plus. Proper hydration means getting enough water and electrolytes -- essential electrolytes like potassium, magnesium, and sodium help regulate fluid balance in your body helping you to stay hydrated and naturally energized all day long.
Eat Healthy, Nutrient-Rich Foods
Energy drinks and pre workout supplements can provide quick boosts of energy for those times when you really need it, such as before a hard workout, but the best way to naturally boost energy is to eat a nutritious diet rich in lean proteins, healthy fats, and complex carbohydrates like fruits, vegetables, legumes, and whole grains.
Building your diet around these foods provides a steady release of energy into your bloodstream, promoting stable insulin and blood sugar levels so that you don’t experience the sudden highs (and lows, “ energy crashes”) that accompany diets high in refined sugars and low in fiber and protein.
As an added bonus, emphasizing whole foods also helps fulfill your body’s daily needs of essential vitamins, minerals and antioxidants. These key micronutrients serve an important role in natural energy production, detoxification, performance, and recovery. To supplement your healthy nutrition plan, we also suggest adding in a multivitamin and/or greens & reds superfood supplement to help fulfill the increased macro and micronutrient requirements of an active lifestyle.
Exercise Regularly
Exercise requires energy, so if you’re feeling low on energy, the last thing you probably want to do is hit the gym.
But, breaking a sweat may be just the thing you need to feel invigorated and motivated!
When we exercise, even for just 10 minutes, our bodies release a flood of feel-good chemicals (neurotransmitters), including dopamine, serotonin, and norepinephrine which help to boost mood, increase mental energy, spark creativity, and heighten productivity.
If you work at a desk for most of the day, make sure to schedule breaks to get up and walk around. This also helps to improve circulation, promote better posture, and increase energy expenditure.
Get Enough Rest Each Night
We’ve all experienced the lethargy, brain fog, and irritability that accompanies too little sleep. The reason for this is that our bodies need sleep. It’s when we recover, repair, and recharge ourselves physically and mentally so we can tackle the next day’s challenge with vigor!
Experts recommend getting between 7-9 hours of sleep each night. If you struggle with getting quality sleep at night, try one (or more) of the following tips:
- Maintain a consistent bedtime
- Limit/restrict blue light exposure 2 hours before bed
- Restrict caffeine after 3PM
- Avoid alcohol 1-2 hours before bed
- Keep your bedroom cool and dark
- Wear loose, comfortable clothing to bed
- Take a warm bath or shower before bed
You may also try a nighttime relaxation and recovery aid, such as 1UP Super Magnesium, Recharge PM or Beauty Dreams PM.
Practice Meditation or Mindful Breathing
Constantly bouncing from one “to-do” to another is exhausting. Sometimes, the thing you need to do to feel more energized is to slow down or flat out stop and take a breather.
Taking as little as 5-10 minutes can do wonders to reduce stress, increase oxygen levels in your cells, increase mental energy and boost productivity.[3]
Takeaway
There’s nothing wrong with having an occasional energy drink or using a scoop of pre workout before a demanding training session. In fact, they can help you to delay the onset of fatigue, lift more weight, and burn more calories during your workout.
But, you shouldn’t be relying on energy drinks, coffee, tea, or pre workouts to get you through the day.
Use the tips outlined above to sleep better, recover quicker, and feel more energized naturally.
References
- https://www.statista.com/statistics/558022/us-energy-drink-sales/
- Faizan U, Rouster AS. Nutrition and Hydration Requirements In Children and Adults. [Updated 2023 Aug 28]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2025 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK562207/
- Kimberley Luu, Peter A. Hall. Examining the Acute Effects of Hatha Yoga and Mindfulness Meditation on Executive Function and Mood. Mindfulness, 2016; 8 (4): 873 DOI: 10.1007/s12671-016-0661-2
