If you often feel tired or low on energy, you might need more than just another cup of coffee. Read on to find out all the ways they can help you energize.

Why do we feel tired?

Fatigue in the human body is essentially a lack of energy, specifically a molecule called adenosine triphosphate (ATP). ATP is produced inside the cells of the body, in small organelles called mitochondria. ATP stores and delivers energy to cells for their functions. The primary reasons for energy loss are the deficiency of vital elements: quality sleep, a nutritious diet, proper hydration, and regular exercise.

Quality sleep

While many wish to gain time by sleeping less, sleep is crucial for the body's proper functioning and well-being. During sleep, blood pressure, heart rate, and breathing rate decrease, vital for cardiovascular health. Hormones are also secreted to repair cells and regulate the body's energy use. Aim for at least 7 hours of quality sleep every night.

Nutritious Diet

Our body derives energy from food, breaking down proteins, carbohydrates, and lipids into smaller compounds. A nutritious diet provides not only energy but also essential nutrients (minerals, vitamins, trace elements) for basic biochemical pathways. The difference between a sweet and a nutritious plate with salmon, brown rice, and colorful vegetables lies in the additional nutrients. Follow these tips to enhance your diet with nutritious foods:

• Have a healthy, nutritious breakfast.
• Make lunch and dinner a nutritional triad: protein-carbohydrates-vegetables/fruits.
• Choose fruit and good fats for snacks.
• Ensure dinner aids in good sleep.
• Limit alcohol and excessive caffeine consumption.

Proper hydration

If our body is dehydrated, then one of the main symptoms we will feel is fatigue. We aim to drink at least 2 liters of water daily and, if we want to personalize it more, we may need 25mL-40mL of water per kilogram of body weight per day! Of course, hydration can be done in many other ways besides water.

Regular exercise

Exercise boosts energy-promoting neurotransmitters in the brain, leading to a positive feeling afterward. Regular physical activity helps muscles tire slightly, relaxes the body, and contributes to better sleep. Aim for at least 30 minutes of moderate-intensity exercise 5 times a week.

Try the above to see significant changes in your energy levels. Achieving an active, but not tiring, daily routine is vital to a quality, happy life. On the other hand, unusual fatigue is often the first big red flag that something is wrong. If you realize that despite trying the above the fatigue remains, then it is important to consult your doctor, as it is a symptom of many diseases (e.g. cardiovascular diseases, types of cancer, autoimmune diseases, anemia, etc.). Consult a psychologist if you think the fatigue may have a psychological basis. Finally, some medications can lead to fatigue, so it's a good idea to check with your doctor or pharmacist.