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How to Get Energy Without Caffeine
Updated on January 11, 2023
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How to Get Energy Without Caffeine
Updated on January 11, 2023
6 min read


HOW TO GET ENERGY WITHOUT CAFFEINE

Written by
Cristine Santander
Cristine Santander
Content Contributor
Cristine Santander is a content writer for KnowYourDNA. She has a B.S. in
Psychology and enjoys writing about health and wellness.
Medically Reviewed by
Dr. Rizza Mira
Dr. Rizza Mira
Medical Reviewer
Dr. Rizza Mira is a doctor, a general practitioner, and a pediatric specialist.
She also has a public health degree and units in nutrition and dietetics. Rizza
actively participates in community initiatives to prevent illness and promote
the health of parents and their children.

10 sources cited

KnowYourDNA is reader-supported. This means we may receive a commission when you
buy something from one of the links on this page.

Tap to view a quick summary of the link

In This Article

 * Health Benefits of Coffee 
 * Is Caffeine Bad For You?
 * 7 Natural Ways to Boost Energy That Don’t Involve Coffee
 * Healthy Energy Boost Alternatives

In This Article

 * Health Benefits of Coffee 
 * Is Caffeine Bad For You?
 * 7 Natural Ways to Boost Energy That Don’t Involve Coffee
 * Healthy Energy Boost Alternatives

Coffee is the most common go-to beverage for a morning energy boost. Most coffee
drinkers love to start their day with a brew. A cup of joe can also help you
overcome the afternoon slump. 

Coffee has caffeine — it’s what helps you get fired up for the day. Caffeine
blocks adenosine or sleep-promoting receptors in your brain to increase
alertness.1

“Caffeine is a central nervous system (CNS) stimulant. As such, it causes
wakefulness. But the effects of caffeine also result in some changes in the
stomach, heart, and kidneys,” says our in-house expert, Dr. Rizza Mira. 

The caffeine in coffee can make you feel awake as quickly as 15 minutes after
your first sip.2 However, the temporary energy boost isn’t ideal for everyone. 

“There is a limit to how much caffeine the body can handle,” says Dr. Mira.


HEALTH BENEFITS OF COFFEE 

Coffee can give us more than just the jolt we need. Aside from helping
jump-start our day, studies suggest that coffee has various potential health
benefits, such as:3

 * Providing more energy
 * Promoting heart health
 * Lowering your risk of Alzheimer’s
 * Protecting your liver 
 * Reducing your risk of type 2 diabetes
 * Strengthening your DNA 
 * Decreasing your stroke risk

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IS CAFFEINE BAD FOR YOU?

Caffeine isn’t all bad if you’re drinking just the right amount. However, some
people drink more than the ideal coffee amount, while others have caffeine
sensitivity. These people may experience more pronounced effects associated with
caffeine intake. 

For example, a caffeine-sensitive person may feel a little shakier after
consuming coffee. Another symptom of sensitivity to caffeine is an upset stomach
or the need to use the loo after a cup of joe.

Excessive caffeine intake can have several effects on other organ systems. The
U.S. Food and Drug Administration suggests limiting your caffeine consumption to
400 milligrams per day.4

That’s about four to five cups of coffee a day. Any amount beyond that may cause
caffeine overload, which may look like:5

 * Difficulty breathing
 * Feeling agitated or jittery
 * Insomnia
 * Headaches
 * Increased heart rate
 * Increased thirst
 * Restlessness

If you’d like to enjoy coffee without the jitters and other side effects, you
can drink decaf coffee instead. It has less caffeine than regular coffee but has
the same benefits.


7 NATURAL WAYS TO BOOST ENERGY THAT DON’T INVOLVE COFFEE

You can boost your energy level naturally without drinking coffee. These tips
can help you increase energy while cutting down on your coffee consumption. 


1. EAT YOUR MEALS REGULARLY

Skipping meals or following super restrictive diets can make you tire easily.
That’s because they deprive your body of much-needed fuel. 

You’re also more likely to binge or give in to your cravings on your next meal.
Unhealthy diets may also cause your blood sugar to fluctuate, which affects your
energy level. 

On the other hand, healthy eating habits ensure a steady supply of energy and
blood glucose. Meal planners can help guarantee that you’re eating healthy and
regularly throughout the day. 

“Foods with low glycemic index provide the body with a steady supply of glucose
(sugar). It is important to read the labels and consume more of these foods,”
says Dr. Mira. 


2. TAKE A POWER NAP IF NEEDED

Do you feel sleepy in the middle of the day? It’s usually a sign of low energy.
But a coffee break isn’t the only solution. 

A behavioral sleep specialist explains that a power nap is a good alternative to
coffee. It can help you recharge while increasing your alertness and
concentration.6 

Power naps should ideally last 20 to 30 minutes because if you go over this, you
may dive into a deep sleep instead. Interrupting deep sleep can make you feel
more tired. 

Consider napping earlier in the day. Napping near bedtime or even taking several
naps can mess with your sleep schedule. 


3. KEEP YOURSELF HYDRATED

Tiredness and fatigue are classic features of dehydration. Dehydration can even
cause mental slowness. Drinking six to eight glasses of water daily ensures that
you’re hydrated.7 

Some symptoms that you may experience if you don’t drink enough water include:

 * Dry mouth 
 * Headaches 
 * Tiredness
 * Painful urination 
 * Lightheadedness
 * Dark-colored and foul-smelling urine

Drinking water can reverse the effects of dehydration on your mood and focus.8 

Next time you want to stay awake, try a glass of cold water instead of coffee.
Drinking cold water helps your body produce the hormone adrenaline that makes
you suddenly alert.


4. GET YOUR DAILY DOSE OF SUNSHINE

Sunlight won’t give you energy, but it can help you fight fatigue. 

Melatonin expert Russel J. Reiter says that getting sufficient sunlight can
elevate your mood and energy. It does this by regulating melatonin production.9

Melatonin facilitates energy production and regulates your daily cycle. If your
body’s melatonin production is disrupted, it can affect your circadian rhythm,
sleep pattern, and glucose metabolism.10 

“If it is impossible to get some sun, keep your workplace properly lit. Your
body increases melatonin production if the environment is dark,” says Dr. Mira. 

Sunshine can also boost your energy levels. When the sun strikes your skin, it
triggers the chemical reaction for making vitamin D. The sunshine vitamin
provides energy, supports your immune system, and strengthens your bones.11 


5. SWITCH TO A LOW-GLYCEMIC DIET

The glycemic index (GI) is a system that categorizes food according to how they
affect your blood sugar levels. Foods with a high GI can cause a dramatic rise
in your blood glucose levels. 

Your body responds by releasing insulin. The result is a sugar crash that makes
you feel fatigued.12 

On the other hand, a low glycemic diet contains foods that release energy
slowly. It helps you maintain normal levels of blood glucose. 

Some examples of low glycemic index foods to add to your diet include:13

 * Fruits
 * Chickpeas
 * Lentils 
 * Kidney beans
 * Raw carrots
 * Leafy greens
 * Bran breakfast cereals

If you have diabetes, there are foods that lower your blood sugar level and
provide long-term energy.


6. GET ADEQUATE SLEEP

A power nap can help you overcome lunchtime drowsiness, but it can’t replace a
good night's sleep. Sleep is necessary for the repair of body tissues so each
organ can function at its best.

Adequate sleep helps you feel refreshed the following morning. An average adult
should get about seven to eight hours of sleep daily to keep their brain
healthy.14 

If you’re having trouble getting enough sleep, try these tips:15

 * Avoid stimulants (caffeine, alcohol, and nicotine) close to bedtime
 * Use your bed for sleeping
 * Participate in physical activity
 * Set a routine and stick to it
 * Turn off electronic devices
 * Try relaxation techniques (deep breathing and yoga)
 * Get some morning sunshine


7. GRAB A QUICK SNACK

Simple and easy-to-digest carbohydrates make great snacks. If you're feeling
low, your body can quickly break them down to release instant energy. 

However, we don’t recommend making a habit out of it. Do not resort to sugary
snacks and processed foods each time your energy drops. 

These foods can cause your blood sugar to spike. Eventually, this can lead to
diabetes.

Snacks that you can try include:

 * Fruits
 * Beets
 * Corn
 * Lentils
 * Nuts
 * Whole grains 


HEALTHY ENERGY BOOST ALTERNATIVES

Coffee can help you stay focused and keep you energized — all thanks to its
caffeine. Many of us depend on it to accomplish tasks and get through the day.

Unfortunately, drinking too much coffee can make you jittery and anxious. Some
people also have caffeine sensitivity and cannot drink it in large quantities.

One thing you can do is switch to low-caffeine coffee. Besides giving you
energy, decaf coffee also benefits your health like regular coffee.

Read Neuro Gum Review

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Updated on January 11, 2023






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10 sources cited
Updated on January 11, 2023
 1.  “Intermittent Fasting: How It Works and 4 Types Explained.” Cleveland
     Clinic.
 2.  “Intermittent Fasting: What is it, and how does it work?” John Hopkins
     University.
 3.  “Diet Review: Intermittent Fasting for Weight Loss.” Harvard T.H. Chan
     School of Public Health, Harvard University. 
 4.  “Intermittent fasting: is there a role in the treatment of diabetes? A
     review of the literature and guide for primary care physicians.” Clinical
     Diabetes and Endocrinology.
 5.  “Intermittent Fasting: A Heart Healthy Dietary Pattern?” National Center
     for Biotechnology Information.
 6.  “Chronic inflammation and oxidative stress as a major cause of age-related
     diseases and cancer.” Pubmed. 
 7.  “Mount Sinai Researchers Discover That Fasting Reduces Inflammation and
     Improves Chronic Inflammatory Diseases.” Mount Sinai. 
 8.  “The benefits of intermittent fasting the right way.” BBC Future. 
 9.  “The Effect of Intermittent Fasting on Your Brain.” AVIV Clinics.
 10. “Intermittent Fasting | Lifestyle Behaviors.” JAMA Network.

Dr. Rizza Mira
Medical Reviewer
Dr. Rizza Mira is a medical doctor and a general practitioner who specializes in
pediatrics, nutrition, dietetics, and public health.

As a pediatrician, she is dedicated to the general health and well-being of
children and expecting parents. She believes that good nutrition, a healthy
lifestyle, and prevention of illness are key to ensuring the health of children
and their families.

When she’s not in the hospital, Rizza advocates and mobilizes causes like
breastfeeding, vaccination drives, and initiatives to prevent illness in the
community.

Cristine Santander
Content Contributor
Cristine Santander is a content writer for KnowYourDNA. She has a B.S. in
Psychology and enjoys writing about health and wellness.
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Test Yourself
DNA Testing
Uncover your ancestry, paternity, and health risks for peace of mind

At Home Health
Get affordable medical tests that you can privately take at home

Microbiome
Test your gut bacteria and learn ways to restore its balance

Optimize Yourself
Diet and Weight Loss
Discover healthy diets and apps that can help you lose weight

Meal Replacement
Lose weight without sacrificing your nutrition and health

Clear Aligners
Straighten your teeth at home and see visible results in months

Products
Best Gut Health Test To Take At Home

Klinio Diet

SuperGut Shakes

Viome Gut Test