Do you find you're running out of steam by the end of the day? Are you struggling to keep you eyes open while at work? People often tell me that even though they get at least 8 hours of sleep at night, they often still feel tired during the day, and wonder if it could be what they are eating. Diet does play a role in your energy levels, and here are a few nutritional tips to help keep you going strong all day.
1. Hydration
The first question I ask my clients is "How much fluid are you taking each day?" Adequate hydration has a large impact on energy levels. We all know thirst is a signal that we need more fluid, and for those who ignore that signal, it can lead to loss of appetite, impaired physical performance, increased effort for physical work, nausea and difficulty concentrating. Further dehydration can lead to much more serious complications.
The Dietary Reference Intakes (DRI) indicate that men should consume an average of three litres or 12 cups of fluid daily in order to stay well hydrated, whereas women who consume an average of 2.2 litres or about nine cups of fluid from beverages daily are generally well hydrated. For people who find this difficult, I recommend carrying a 500 mL water bottle with them throughout the day and to make a conscious effort to finish at least two bottles. Another suggestion is to include a healthy beverage with all meals and snacks. The main thing is to make sure you are getting enough to satisfy your body's needs, to keep you energized.
2. Regular meals
Meal timing is another important factor in regard to energy levels. People often skip meals, and wonder why they are tired in the afternoon. Skipping meals can cause blood sugar swings, often resulting in fatigue. You should eat at least three meals each day, although 4-6 small meals spread three to four hours apart can also help you fight fatigue.
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