How to Increase Stamina: 8 Ways to Stay Energized All Day

Do you struggle with running out of energy? Do you find yourself yawning at your desk or needing a short afternoon nap? Do you want to know how to increase your stamina?

Here are 9 ways to stay energized all day!

  1. Get a good night’s sleep
  2. Eat breakfast
  3. Exercise
  4. Get plenty of water
  5. Limit caffeine
  6. Manage your stress
  7. Get enough sunlight
  8. Take vitamins

Get a good night’s sleep

Most of us don’t get enough sleep. And even if we sleep for eight hours straight, our sleep patterns are disrupted. Sleep-deprived people tend to be more tired than those who sleep well. You can improve your sleeping pattern by:

  • Sticking to a regular bedtime
  • Stopping the eating of heavy, salty or greasy foods close to bedtime
  • Avoiding caffeine before bedtime
  • Exercise regularly

Eat breakfast

The human body functions best when it is well-fed. A healthy breakfast will help energize you for the rest of the day.


Get a good night’s sleep. Sleeping 7-8 hours will give you the energy you need to work out for 30-45 minutes in the morning. Doing strength training or running can give you an all-day energy boost. Go for a brisk walk instead of taking a trip to Starbucks, coffee shop or parking lot.

Get plenty of water

If you are not hydrated, you won’t be able to keep up your energy level! If you are drinking water, you can improve your energy level.

Limit caffeine

The amount of caffeine we ingest in our day is not fully regulated by our brains. We process caffeine in only about 2 hours. According to MedlinePlus, the amount of caffeine we consume daily is:

  • Beer 0.5–0.7mg
  • Coffee 0.2–0.5mg
  • Tea 0.3–1mg
  • Coffee with milk 0.2–0.6mg
  • Coffee without milk 0.05–0.1mg
  • Coffee sweetened with sugar 0.1–0.2mg
  • Coffee with artificial sweetener 0.1–0.5mg
  • Coffee with flavoring (such as chocolate, hazelnut, etc.) 0.1–0.3mg
  • Coffee without milk 0.1–0.6mg Coffee mixed with other drinks 0.1–0.2mg

Manage your stress

Stress can take a huge toll on your body. We go through a wide range of reactions when under stress. Some of those reactions include:

  • Respiratory distress
  • Body aches
  • Sweating
  • Feeling of anxiety

However, there are healthy ways to cope with stress.

Listen to your body. If your body is crying out for rest or exercise, then you should do that. But if your body is crying out for a drink of water or a warm shower, then you should do that. In some cases, your body may not give you a choice about what you should or shouldn’t do.

For example, if you suffer from anxiety, you may have to take anxiety medication. If that’s the case, you should follow your doctor’s advice on when and how to use it.

Get enough sunlight

Getting sunlight may sound like a good idea, but as the saying goes, “the best things in life are free!”.

There are plenty of health benefits of getting sunshine.

Take vitamins

You don’t need to take supplements for this. The quality of your diet has just as much of an impact as taking any supplements. Many people start taking a vitamin or mineral supplement only when they get some “symptoms” of deficiency.

But it’s better to get nutrients from whole foods like fresh vegetables, fruit and a large variety of proteins.

Remember that the body naturally reacts to food in various ways: appetite, energy levels, and vitality. If you feel like eating less often or spending more time in the bathroom, you probably need more nutrients.

Try reading a book about getting enough nutrients from food, the vegetable or fruit you eat or find out more about your body’s response to food and how to obtain nutrients.


Despite your best efforts, you will still get tired. But you can make it easier to stay energized by following these tips. Have you tried any of these tips?