Written by: ASN



Time to read 6 min

Struggling to maintain energy throughout the day? We are too, which is why we wrote this blog.

Let’s get straight into it.

#1 Hydration for Energy

For all the emphasis that we put on energy drinks and iced lattes (which are both effective means of improving energy), we tend to overlook one of the most accessible and most beneficial options: water.

If you’re trying to operate without water in your system, you’re going to have a bad time. Dehydration can have a massive effect on your performance and energy levels, as well as your brain function and mood (Ajmera, R et al. 2021).

Increase your energy by getting back to basics and drinking water. Even when you’re not feeling particularly thirsty, drinking water and staying hydrated are essential in increasing energy. And not just that; consider your conditions. If you’re a tradie working outside in the bearing hot sun, you’re going to need to put the tools down and pick up a bottle of water more often than usual.

Whether you’re a tradie sweating it out on the job site, or an athlete training on a cloudless summer’s day, you’re going to sweat, and you’re going to lose electrolytes in that process. Taking amino acid formulas like Amino Energy and Xtend BCAAs can help you stay hydrated while replenishing electrolytes and supporting muscle recovery.

#2 Pre-Workout for Energy

Whether you’re about to hit the gym or need an extra kick to drive you through an arduous day, a good pre-workout can deliver the energy you need to get through your day. Pre-workouts are well known to promote energy, focus and performance. Just make sure you’re grabbing the right pre-workout for your needs because if you’re looking for an energy booster to help you survive a busy day in the office, a pump pre-workout won’t be as helpful.

We know there are a ton of pre-workouts on the market, and it isn’t easy to navigate which ones are best, so let us make choosing a bit easier.

For the most trusted pre-workout in the world that has been trusted by millions globally for years, EHP Labs OxyShred can help you improve your energy while supporting weight loss. If you’re looking for high energy that can boost you through intense training or propel you through that mid-afternoon meeting, RCN War Machine and Evolve Avenger can deliver a punch.

Not sold on using pre-workout for energy? We get it, and we have a solution. X50 Green Tea + Resveratrol can offer a clean dose of energy while supporting you with a blend rich in antioxidants.

#3 Magnesium for Energy

If you’re feeling fatigued and mentally lacklustre, you may actually be deficient in magnesium. While a balanced diet generally grants you an adequate intake of vitamins and minerals, a slight magnesium deficiency can slip under the radar (Arnarson, A. 2022).

Responsible for over 300 biochemical reactions in the body, including the breakdown of glucose for energy, magnesium is essential if you want to maintain healthy energy levels. You can find magnesium in almonds, hazelnuts or cashews, as well as whole grains and fish (Bouchez, C. 2022).

Are you struggling to get enough magnesium into your diet? Switch Nutrition Adrenal Switch can improve your magnesium intake while supporting rest and recovery.

#4 Exercise for Energy

Not only does it make you feel great, but it can actually improve your energy. Regular exercise can improve your muscle strength and endurance and delivers oxygen and nutrients to your tissues that help your cardiovascular system perform better. Regular physical activity can help your heart and lung health improve, which can promote higher energy (Mayo Clinic. 2021).

Whether you want to go for a daily walk on your lunch break, park further away from your workplace and walk, or hit the gym a few days a week, making an effort to exercise daily can help you boost your energy levels and, importantly, your mental health.

#5 Sleep for Energy

Don’t sleep on sleep.

Sleep is critical in your overall health and function, and as you’ve probably experienced after a late night out, it’s very difficult to get yourself going in the morning. So if you're struggling, try optimising your sleep ritual with a few tricks including setting the temperature to a comfortable level, wearing an eye mask to block out light or removing electronic devices from the space.

Sleep can impact energy conservation, restoration of tissues, cognitive function and immune health. Popular theories suggest that sleep serves to conserve and restore energy. A lack of sleep has been linked to decreased glycogen levels, which are involved in storing energy in the brain. Glycogen levels are restored during sleep (Pacheco, D. 2022).

While the amount of sleep that you need can vary, you should generally aim to get at least 7 hours of sleep to support your energy levels and overall health (Ajmera, R et al. 2021).

#6 Eat for Energy

As you can probably imagine, what you eat will impact your energy levels.

Consuming foods with a low glycemic index can help you avoid the energy slump that generally hits after consuming quick-absorbing sugars or refined starches. Foods like who grains, vegetables, nuts and healthy oils usually have low glycemic indexes, while proteins and fats have GIs close to zero (Harvard Medical School. 2020)

#7 Limit Alcohol for Energy

If you’re crashing after lunch or losing energy in the afternoon, it might be the beers, unfortunately. Whether you enjoy a pale ale at lunch on a hot Aussie day or love a creative cocktail when you’re trapped at a family social event, you may have to accept that those drinks are going to sap your energy.

Alcohol has a strong sedative effect, making you feel drowsy and ready for rest. You probably find it fairly easy to fall asleep after a drink or two, but don’t be fooled. Alcohol can reduce the quality of your sleep and may also increase the production of urine, causing you to drag yourself to the bathroom at 2 am (Ajmera, R et al. 2021).

#8 Caffeine for Energy

That morning cup of coffee can help sharpen your mind but be measured in how you consume it. If you’re drinking coffee, particularly in high amounts, later in the day, you’ll have a tough time falling asleep and may experience insomnia.

Caffeine, which is usually the main ingredient in high-strength pre-workouts and the heart and soul of a good cup of coffee, is a nervous system stimulant that can delay fatigue and increase energy and alertness (Ajmera, R. 2023).

#9 Limit Sugar for Energy

Even though sugar can give you a quick boost of energy, it is only short-term and will wear off quickly, making you even more exhausted than before. While sugary snacks are often appealing when those hunger cravings hit, high-sugar foods cause a spike in blood sugar levels that are followed by a crash as your body uses insulin to transport sugar to your cells from your bloodstream. To reduce fatigue and reinforce your energy, consider trading foods that are high in added sugar for something like fresh berries, fried fruit or train mix (Ajmera, R et al. 2021).

#10 Less Stress for Energy

We all get stressed, anxious and overwhelmed. Unfortunately, this tends to disrupt our sleep, focus and energy. Prolonged stress can lead to fatigue, which can cause low energy and take a toll on your physical and mental health (Ajmera, R. 2021).

Try to reduce stress by considering what is making you stressed and how you can overcome it and combat it. We know it isn’t always possible to erase stress from your life, whether you’re going through relationship troubles, struggling with your job or have experienced trauma, but working out strategies to reduce stress levels may end up helping you improve your energy levels (Ajmera, R et al. 2021).

The Bottom Line

Don’t keep dragging yourself through the day running on fumes when all it takes is a few minor tweaks to improve your energy levels. Whether you need to improve your hydration or get a better night’s sleep, improving small things will help you in the long term.

If you need any help finding the right products to help you or want advice on improving your energy levels, visit us in-store or reach out online, and our experienced team can help you find the right solutions.


Ajmera, R et al. 2021, ‘9 Natural Ways to Boost Your Energy Levels’, Healthline, accessed 15 March 2023, https://www.healthline.com/nutrition/how-to-boost-energy

Arnarson, A. 2022, ‘7 Signs and Symptoms of Magnesium Deficiency’, Healthline, accessed 15 March 2023, https://www.healthline.com/nutrition/magnesium-deficiency-symptoms

Mayo Clinic Staff. 2021, ‘Exercise: 7 benefits of regular physical activity’, Mayo Clinic, accessed 15 March 2023, https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/exercise/art-20048389#:~:text=Exercise%20boosts%20energy&text=Regular%20physical%20activity%20can%20improve,energy%20to%20tackle%20daily%20chores.

Pacheco, D. 2022, ‘Sleep Satisfaction and Energy Levels’, Sleep Foundation, accessed 15 March 2023, https://www.sleepfoundation.org/sleep-hygiene/sleep-satisfaction-and-energy-levels

Harvard Medical School. 2020, ‘Surprising ways to get more energy including stress relief and healthy eating’, Harvard Health Publishing, accessed 15 March 2023, https://www.health.harvard.edu/energy-and-fatigue/9-tips-to-boost-your-energy-naturally

Ajmera, R. 2023, ‘9 Unique Benefits of Coffee’, Healthline, accessed 15 March 2023, https://www.healthline.com/nutrition/top-evidence-based-health-benefits-of-coffee

Ajmera, R. 2021, ‘The Signs and Symptoms of Too Much Stress’, Healthline, accessed 15 March 2023, https://www.healthline.com/nutrition/symptoms-of-stress