5 Ways to Avoid Energy Crashes During the Day

Feeling drained by mid-afternoon? Energy crashes are common, but they don't have to derail your day. Simple habits can help you stay focused and productive without relying on quick fixes that lead to more fatigue. Here's what works:

• Choose clean energy drinks with natural ingredients like green tea or B-vitamins for a steady boost without the crash.
• Eat balanced meals with carbs, protein, and healthy fats to keep your blood sugar stable.
• Stay hydrated - even mild dehydration can sap your focus and energy.
• Move more during the day with short walks or stretches to recharge your mind and body.
• Prioritize sleep and manage stress to maintain long-term energy and mental clarity.

1. Use Clean Energy Drinks with Functional Ingredients

Clean energy drinks are emerging as a natural and reliable alternative to traditional, sugar-heavy options. Unlike conventional energy drinks packed with artificial additives and excessive sugar, these beverages focus on natural, well-researched ingredients that provide a steady energy boost without the dreaded crash.

How Clean Energy Drinks Work

Clean energy drinks operate differently from their traditional counterparts. Conventional energy drinks often rely on synthetic caffeine, artificial flavors, and high sugar content, which can lead to jitters and energy crashes. In contrast, clean energy drinks emphasize transparency and natural ingredients. For instance, synthetic caffeine is absorbed quickly, often causing jitters, while natural caffeine - sourced from green tea or guarana - offers a smoother and more sustained energy release.

This shift in consumer preferences is evident in the market. Clean-label energy drinks are gaining popularity, as highlighted by James Cox, Sales Director at Virtue Drinks:

"Clean energy is the highest percentage growth subcategory within energy drinks."

These drinks rely on carefully chosen functional ingredients to deliver balanced energy - an approach we'll explore next.

What Ingredients to Look For

When picking a clean energy drink, it’s important to focus on functional ingredients that enhance both mood and physical performance.

For mental clarity and focus, look for ingredients like B-vitamins, L-theanine, L-glutamine, panax ginseng, and choline. L-theanine, especially when paired with caffeine, promotes calm, focused energy without the jitters. Adaptogens such as ashwagandha and Rhodiola rosea help the body manage stress while maintaining consistent energy levels.

Other key ingredients include L-carnitine, taurine, magnesium, and green tea extract. These compounds work with your body’s natural energy systems rather than forcing artificial stimulation. For sweetness, opt for drinks that use plant-based options like stevia or monk fruit instead of added sugars, which can lead to energy spikes followed by crashes.

One standout ingredient is glutathione, a powerful antioxidant that supports immune health and helps combat oxidative stress - a common contributor to fatigue and brain fog.

Why Velocity Energy Stands Out

Velocity Energy takes these principles to the next level with its patented glutathione formula and proven natural ingredients. Instead of relying solely on caffeine, Velocity Energy combines science-backed compounds that enhance both mental clarity and physical performance without the risk of a crash.

The glutathione in Velocity Energy plays a dual role: it bolsters the immune system and reduces cellular stress, which can trigger afternoon fatigue. This approach aligns with what today’s consumers are looking for - energy drinks that offer functional benefits to improve their entire day.

With 1 in 3 Americans experiencing low energy levels - and the number rising to 4 in 10 among women - there’s a growing demand for beverages that provide sustained energy rather than quick bursts followed by crashes. Velocity Energy meets this need by focusing on all-day energy and performance support.

The trend toward clean energy drinks is only growing. The global energy drinks market, valued at roughly $107 billion in 2024, is projected to grow at an annual rate of 8.5% over the next eight years. Millennials and Gen Z, in particular, are gravitating toward products with transparent labels and familiar ingredients, making clean energy drinks like Velocity Energy a perfect fit for this demand.

2. Eat Balanced Meals for Steady Energy

Making poor food choices can throw your blood sugar levels out of whack and leave you feeling drained. Just like a clean energy drink provides a steady boost, balanced meals can help you maintain consistent energy throughout the day.

How to Balance Your Macronutrients

To keep your energy steady, every meal and snack should include the three key macronutrients: carbohydrates, protein, and fats. Each plays an important role:

• Carbohydrates fuel both your brain and body. Stick to whole, unprocessed options like vegetables, fruits, whole grains, and legumes to avoid sudden energy spikes.
• Protein not only builds and repairs muscle but also helps stabilize blood sugar. Experts recommend 0.8 grams of protein per kilogram of body weight daily, and including it in every meal can prevent those mid-day energy crashes.
• Healthy fats offer concentrated energy, support hormone balance, and improve nutrient absorption. They also help you feel full longer by keeping your blood sugar stable.

Registered dietitian Desiree Nielsen emphasizes the importance of all three macronutrients:

"The biggest misconception I see around macronutrients is the idea that one macro is somehow more or less important than the other. But the reality is that our body is designed to consume all three because they all provide energy and serve different metabolic functions."

For a well-balanced diet, aim for 10–35% of your calories from protein, 20–35% from fat, and 45–65% from carbohydrates. An easy way to manage this is by using the plate method: fill half your plate with fruits and vegetables, a quarter with protein-rich foods, and the remaining quarter with whole grains or starchy carbohydrates. Add a small amount of healthy fat during cooking.

Simple Meal and Snack Ideas

Starting your day with a balanced breakfast can set the tone for steady energy. Try oatmeal with walnuts and fresh berries or whole-wheat toast topped with avocado and a poached egg.

Snacks also play a big role in maintaining energy. Registered dietitian Jessica Cording highlights the importance of balanced snacks:

"Blood sugar balance is really important for helping you stay full and supporting stable energy and mood."

For snacks, aim for 150–250 calories with a mix of protein, fiber, and healthy fats. Since nearly one in four Americans snacks several times a day, making smarter snack choices is crucial. Here are some ideas based on what you’re craving:

Eating smaller portions every 2–3 hours can also help keep your blood sugar stable and your energy levels consistent.

Why Breakfast Matters

Breakfast is your body's way of restoring glucose levels after a night of fasting. It replenishes glycogen stores and provides essential nutrients like folate, calcium, iron, B vitamins, and fiber. Eating breakfast regularly has been linked to better weight control, a lower risk of type 2 diabetes and heart disease, and improved focus and memory.

Clinical Dietitian Regina Shvets from Sibley Memorial Hospital underscores the importance of protein at breakfast:

"Protein is important because it is made up of individual molecules of amino acids that serve many essential functions in the body. Some of its functions include making hormones, providing energy, building and repairing muscle, supporting the immune system, and maintaining the structure of hair, nails and skin."

She also highlights eggs as a top-notch protein source:

"Eggs are super nutritious. They are one of the best sources of high-quality protein and contain all the essential amino acids that cannot be produced on our own."

Research shows that eating two eggs daily can cover 10% to 30% of an adult's vitamin needs. Quick and nutritious breakfast options include Greek yogurt topped with honey and walnuts, whole-wheat toast with avocado and smoked salmon, or a smoothie made with milk, yogurt, fresh fruit, and spinach [10]. Planning your breakfast the night before can make it easier to start your day with the nutrition your body needs to keep going strong.

3. Drink Enough Water to Fight Fatigue

Feeling sluggish in the afternoon? It might not just be the post-lunch lull - it could be dehydration. Studies reveal that 75% of Americans are chronically dehydrated, and even losing as little as 2% of your body fluids can affect memory, mood, and focus [11]. Water plays a vital role in transporting nutrients, fueling energy production, and maintaining blood flow, all of which keep your brain functioning at its best. While caffeinated or sugary drinks might give you a quick energy bump, they often lead to a crash later on [13].

How Much Water Do You Need?

Your hydration needs depend on factors like activity level, climate, and personal health. A general guideline suggests men aim for about 2.6 liters (10 cups) of fluids daily, while women need around 2.1 liters (8 cups). This includes all beverages and water-rich foods. However, as Harvard Health points out:

"Most people need about four to six cups of plain water each day. But it may be surprising to learn that water intake is an individualized number." [15]

If you’re exercising, you’ll need more - about 12 ounces of water for every 30 minutes of physical activity to replace what you lose through sweat [16]. A quick way to check your hydration is by looking at your urine color: pale yellow usually means you're well hydrated.

Easy Ways to Stay Hydrated

Staying hydrated doesn’t have to be complicated. Start your morning with a glass of water to replenish fluids lost overnight and jumpstart your metabolism [12]. Carry a reusable water bottle to sip throughout the day, and set phone reminders if you tend to forget during busy periods. Physical therapist Jennifer Stone offers this reminder:

"Thirst is actually a sign of dehydration, so if you feel thirsty, you have some catching up to do!"

You can also boost hydration by eating water-rich foods like watermelon, strawberries, cucumbers, and leafy greens. On particularly hot days or during intense workouts, consider adding electrolyte drinks to your routine. As Dr. Stacie Ly explains:

"Water is nice, but when you're dehydrated you also need electrolytes."

For athletes, staying hydrated is especially critical. Rayven Nairn stresses that proper hydration during exercise helps prevent headaches, cramps, and heat-related problems.

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4. Move Your Body to Increase Energy

Getting up and moving might be the last thing on your mind when you're tired, but it could be just what you need to shake off that sluggish feeling. Physical activity doesn’t just burn calories - it helps recharge your energy levels, both physically and mentally.

How Physical Activity Boosts Energy

When you move, your body gets to work in ways that directly combat fatigue. Your heart pumps faster, sending more blood and oxygen to your brain and muscles. This improved circulation helps your body perform better and keeps your mind sharp.

On a cellular level, exercise encourages the production of mitochondria - those tiny powerhouses in your cells responsible for turning glucose and oxygen into energy. The more mitochondria your body produces, the more energy you’ll have.

Sarah Giovagnoli, an exercise physiologist at Shaw Cancer Center, sums it up perfectly:

"Exercise is a powerful tool for improving endurance, boosting energy levels and enhancing overall vitality."

The benefits don’t stop at the physical. Moving your body also triggers a release of hormones like serotonin, which can brighten your mood and make you feel more energized.

Research backs this up: a review of multiple studies found that exercise reduces fatigue, improves energy levels, and enhances a sense of vitality. These effects make even small amounts of physical activity an essential part of an energy-boosting routine.

Simple Ways to Move More

You don’t need to spend hours at the gym to feel the benefits. Small bursts of movement throughout your day can make a big difference. Certified Personal Trainer Michelle Rogers reminds us:

"Remember, any movement counts – even five minutes of stretching or walking is better than nothing. Celebrate whatever you accomplish."

Here are some easy ways to fit more movement into your day:

• At work: Take the stairs instead of the elevator, walk over to a colleague’s desk instead of emailing, or set a reminder to stand and stretch every hour. Turn phone calls into walking opportunities or take a brisk walk during your lunch break.
• While running errands: Park farther from the entrance, get off the bus a stop early, or take a longer route to your destination.
• At home: Do simple exercises like squats or push-ups while cooking, follow a quick workout video, or turn chores like cleaning and gardening into mini workouts. Playing with kids or pets is another fun way to stay active.

The Centers for Disease Control and Prevention emphasizes that "Everyone can benefit from physical activity - no matter your age, sex, race or ethnicity, health condition, shape or size".The key is consistency, not intensity. Even low- to moderate-intensity activities can help combat fatigue and gradually improve your stamina.

With nearly 20% of adults worldwide experiencing persistent fatigue, adding regular movement to your routine could be the natural energy boost you’ve been searching for. Pair this with balanced meals, proper hydration, and clean energy drinks, and you’ll be well on your way to maintaining steady energy all day long.

5. Get Better Sleep and Control Stress

Good sleep and managing stress are just as crucial as eating well and staying active. Without them, your energy levels can spiral downward, leaving you feeling drained all day. Did you know that around 20% of U.S. adults sleep less than five hours a night, and up to 70 million people meet the medical criteria for sleep deprivation? On top of that, nearly 62% of adults report struggling with stress.

Dr. Abhinav Singh, a Sleep Medicine Physician, puts it this way:

"Sleep deprivation is a high-interest loan with steep payments in the form of health consequences."

When you don’t get enough sleep, it’s not just about feeling tired. It affects your mental clarity, mood, and even increases the risk of accidents. Long-term sleep loss can lead to serious health issues like heart problems, obesity, and a weakened immune system.

How Much Sleep Do You Really Need?

Most adults need between 7 and 9 hours of sleep each night. Yet, over a third of U.S. adults miss the mark [29]. And it’s not just about clocking in the hours - quality matters too. To truly recharge, you need to create the right environment and stick to healthy habits.

Start by turning your bedroom into a "sleep oasis." Keep the temperature between 65–68°F and block out light with blackout curtains or shades. Consistency is also key. Set a regular bedtime and wake-up time - even on weekends. Use alarms or reminders to help you stick to this schedule.

Dr. David Rosen, another Sleep Medicine Physician, emphasizes the importance of routine:

"Sometimes my patients will tell me my guidance about a bedtime routine is not telling them anything new. I always respond by stressing there is a difference between understanding a concept and really internalizing it as a part of your behavior."

Your daytime choices matter too. Avoid naps longer than 30 minutes or late in the afternoon. Cut back on caffeine and alcohol in the evening [28][30], and finish eating at least three hours before bedtime.

A calming bedtime routine can make a world of difference. Spend 30–60 minutes winding down by putting away electronics, sipping herbal tea, or taking a warm bath an hour before bed. Activities like journaling or reading can also help quiet your mind.

Simple Ways to Manage Stress

Stress isn’t just unpleasant - it’s exhausting. Managing it effectively can boost your energy, sharpen your focus, and improve your overall health. Yet, 36% of adults admit they don’t even know where to start.

Try simple techniques like deep breathing, mindfulness, or progressive muscle relaxation. Deep breathing is easy: sit comfortably, close your eyes, imagine a peaceful place, and breathe in for four counts, then out for four counts [34]. Mindfulness, which focuses on the present moment, can help you process emotions and thoughts more calmly. Just a few minutes a day can lower stress levels.

Setting boundaries is another powerful tool. Learn to say no to commitments that drain your energy and clarify your responsibilities at work to avoid unrealistic expectations. Even a short walk outside can reduce stress hormones and lift your mood. And don’t underestimate the importance of hobbies and leisure activities - they’re not indulgent; they’re essential for keeping your energy up.

Stress isn’t just a mental burden - it has real consequences. Heavy stress can shave 2.8 years off your life expectancy, and 65% of U.S. workers report feeling stressed. By prioritizing quality sleep and stress management, you’re not just avoiding burnout - you’re investing in a healthier, more energized future.

Better sleep and stress control work together to keep your energy in sync with your body’s natural rhythms. They’re the foundation for staying balanced and thriving in the long run.

Conclusion: How to Keep Your Energy Steady All Day

Maintaining steady energy throughout the day doesn’t require a complicated plan. Instead, it’s about building routines that align with your body’s natural rhythms. The five strategies we’ve discussed - clean energy drinks, balanced meals, hydration, movement, and quality sleep - work together to help you stay productive and energized.

Let’s break it down. Clean energy drinks with functional ingredients, like those in Velocity Energy, can provide a boost without the dreaded crash, but they work best as part of a broader approach. Balanced meals supply your body with the fuel it needs, while staying hydrated ensures that all your systems are running smoothly.

"Drinking enough water each day is crucial for many reasons: to regulate body temperature, keep joints lubricated, prevent infections, deliver nutrients to cells, and keep organs functioning properly. Being well-hydrated also improves sleep quality, cognition, and mood."

• Staff Writer, Harvard T.H. Chan School of Public Health

Adding short bursts of movement, like a few 10-minute walks, can also give you a natural energy lift without requiring a full workout. And let’s not forget the importance of quality sleep. Pairing good sleep with stress management creates a solid foundation for all your energy-boosting habits. It’s worth noting that around 70% of U.S. adults report not getting enough sleep, which directly affects their energy levels.

The key is consistency. You don’t need to overhaul your entire lifestyle in one go. Start small - pick one or two strategies that feel manageable and build from there. As Emily Marszalek, Employee Wellness Specialist at the University of Alabama at Birmingham, puts it:

"Our energy reserves serve as a foundational aspect of human functioning, and optimizing energy reserves is essential for achieving peak performance, resilience and a fulfilling life."

FAQs

What makes clean energy drinks a better choice than traditional energy drinks?

Clean energy drinks stand out as a healthier option because they typically feature natural ingredients like green tea, ginseng, and antioxidants. These components not only provide a steady energy boost but can also support your metabolism and immune system. Unlike traditional energy drinks packed with sugar and artificial additives, clean energy drinks deliver sustained energy without the dreaded mid-day crash.

Opting for clean energy drinks offers a balanced way to enhance both mental clarity and physical stamina, helping you stay sharp and productive all day long.

What’s the best way to balance my meals to keep my energy steady all day?

To keep your energy levels steady throughout the day, make sure your meals include a mix of complex carbohydrates, lean proteins, and healthy fats. For instance, you could combine whole grains like quinoa or brown rice with grilled chicken and avocado. Another option? A bowl of oatmeal topped with fresh fruit and a handful of nuts.

Eating smaller, well-balanced meals every 3–4 hours can help keep your blood sugar stable and ward off those mid-day energy crashes. Prioritize nutrient-packed foods like vegetables, fruits, nuts, seeds, and lean proteins, while cutting back on sugary or heavily processed snacks. Don’t forget to stay hydrated and stick to a regular eating schedule - both play a big role in keeping you energized and focused throughout the day.

How can I improve my sleep and reduce stress to avoid daytime energy crashes?

To get better sleep and handle stress effectively, start with a soothing bedtime routine. Consider taking a warm bath, switching off your electronics at least an hour before bedtime, and making sure your bedroom is a haven for rest - quiet, dark, and comfortably cool. Practices like deep breathing, meditation, or gentle yoga can also ease your mind and prepare your body for sleep.

Staying active during the day plays a big role too. Simple activities like walking, jogging, or tai chi can help balance stress hormones and naturally boost your energy. Focusing on rest and managing stress doesn’t just help you sleep better - it lays the groundwork for steady energy and sharper focus all day long.