Have you ever felt like you just don’t have the energy to make it through the day at work? There are days when it seems too difficult to keep your eyes open and stay focused, and all you would want to do is sleep or take a nap. While it is natural for any human being to feel tired or exhausted, this condition is not what you want to be at when you’re at work. When you lack energy, you are likely to be irritable and make bad decisions. You will also find it challenging to meet deadlines and finish urgent tasks.

We all know it: if we want to be at the top of our game, we must stay energetic the entire day! But with all your responsibilities at work and at home, perhaps, it can be easy to run out of energy. So what can you do about it?

What can make you lack energy?

There are several factors that could cause you to have low energy, such as poor diet, lack of sleep, lack of exercise, vitamin deficiencies, depression, stress or burnout, low motivation, and even depression. Actually, there could be more reasons for low energy levels. You have to realize that fatigue can be a clear sign of mental or physical health problems. You may even need to see a healthcare professional if you experience lack of energy for an extended period of time.

How to Get a Quick Energy Boost

1. Keep yourself rehydrated

Your body needs water to perform or function well. This means that when you’re dehydrated, you are losing the vital fuel that your body requires, which has a huge impact on your energy levels and even your memory.

Once you feel that you’re slowly losing energy, get yourself a glass of water. According to studies, men need almost 3 liters of water a day, and women should have around 2 liters of water intake in a day. Pure water is the ideal kind of fluid you should take, but there are other drinks you can have, too. However, you have to be aware of how the ingredients of such drinks may offset the benefits you can get from pure water. Caffeine, for example, contributes to increased anxiety levels, while drinks with high sugar content can cause you to feel even more tired later in the day.

2. Have enough light in the room

Letting plenty of natural light get inside your office is one way to avoid getting sleepy at work. If there is no window close to your spot, you can use your lamps to get the light that you need. Bright lamps can help make you feel alert because they give out the full spectrum of light. Another option is for you to step out of the office for a while to get some sunlight to keep you awake. Light has the ability to suppress those hormones that induce sleepiness.

3. Take short walks

Walking causes the flow of oxygen to the brain to increase, which then leads to you becoming more alert and active. Even a short change of surroundings will also help increase your energy levels. During your morning or afternoon breaks, try taking a short walk just to get your body moving and the oxygen in your body circulating better. In doing this, don’t forget to replenish the fluid levels in your body by drinking plenty of water.

4. Play some music

Listening to a high-energy and upbeat track will definitely boost your energy. Music has an amazing effect on people’s moods and state of mind. In fact, by listening to the right type of music, you become more enthusiastic, upbeat and focused.

When it comes to choosing the type of music to listen to for the purpose of getting energized, it is actually personal. This means that the type of music that suits you may not be appropriate for another person. If you feel energized when listening to jazz or classical music, then do so even if others find this music boring. But of course, you should make sure your music isn’t distracting to your coworkers.

Getting yourself in perfect physical condition is an effective way of having the right mental and even emotional state to be productive at work. Not having enough energy is never an excuse for poor performance in the workplace. Thus, it is important that you do whatever it takes to stay energetic and enthusiastic if you really want to grab the many career opportunities out there and the chance to take your career into the next level.

Author's Bio: 

Cecile Peterkin is a certified career and retirement coach, and a registered member of the Career Professionals of Canada and the International Coach Federation. She is also the Founder and Senior Career Strategist at Cosmic Coaching Centre, provider of career and life management services for middle managers and mid-career professionals across Canada, United States and Europe.