Nearly every day, 73% of Americans consume a cup of coffee. And when coffee isn’t enough, many of us turn to energy drinks. In 2023, we spent $18.5 billion dollars on beverages packed with ingredients like taurine, guarana, and who knows what else. While that morning cup or afternoon energy drink can provide a quick jolt, they often come with unwanted side effects—jitters, crashes, and an expensive habit that can be hard to break.
If you've found yourself needing an energy boost but want to avoid the downsides of caffeine, this blog post is what you need. Whether you're looking to reduce your caffeine intake or seeking healthier ways to stay energized throughout the day, we have plenty of natural ways to boost energy.
How to Increase Energy Without Caffeine (Naturally)
1. Stay Hydrated
Proper hydration is one of the simplest yet most effective ways to maintain high energy levels throughout the day. When your body is dehydrated, even slightly, it can lead to fatigue, poor concentration, and decreased physical performance. Water is essential for nearly every function in the body, including transporting nutrients to cells and removing toxins.
To stay energized, aim to drink at least eight glasses of water a day, and more if you're active or it’s summer. If plain water feels too bland, you can always infuse it with slices of lemon, cucumber, or mint!
2. Schedule Time for Movement Breaks
Contrary to what you might think, taking short breaks to move can actually increase your energy levels and improve your mental well-being. Physical activity can boost your circulation, improve mood, and reduce stress, whether it's a quick walk, a few stretches, or a short yoga session. Even a brief burst of movement can help you feel more energized and focused.
We suggest incorporating 10-minute movement breaks into your daily routine, but if you only have time for a few minutes, that’s fine, too. You can take a walk around the block, do some stretches at your desk, or groove to your favorite song. If you forget, you can easily set calendar notifications to remind you! The goal is to get your blood flowing and give your body a chance to recharge.
3. Plunge Into an Ice Bath
Cold therapy, such as cold plunges or ice baths, has been shown to have numerous benefits, including increased energy and alertness. Exposing your body to cold temperatures can activate the sympathetic nervous system, better known as our “fight-or-flight” response, which can help you feel more energized and focused. It can also boost your metabolism and improve inflammation.
If you're new to cold plunges, start small and keep your sessions short. Once you're comfortable with colder temperatures, you can try taking longer cold plunges. Remember to listen to your body and avoid staying in the cold water more than you can handle.
4. Soak Up Some Sun
Sunlight exposure can help regulate your circadian rhythm, which is your body's internal clock. When you get enough sunlight, your body produces melatonin, a hormone that helps you sleep better at night. Improved sleep quality can lead to increased energy levels during the day.
Additionally, sunlight exposure can also help your body produce vitamin D, which is essential for many bodily functions, including energy production. Vitamin D deficiency has been linked to fatigue and other health problems. We try to aim for at least 15-20 minutes of sunlight exposure per day but avoid excessive sun exposure, especially during peak hours.
5. Practice Breathing Exercises
Breathing exercises are a quick and effective way to boost energy naturally. Techniques like deep breathing, box breathing, or alternate nostril breathing can increase oxygen flow to the brain and body, reducing stress, increasing energy, and enhancing focus.
Incorporating breathing exercises into your daily routine can lead to sustained energy and a clearer mind. The best part? They can be done anywhere, anytime you feel your energy dipping. For example, taking slow, deep box breaths for just a few minutes can activate your parasympathetic nervous system, which helps to calm the mind and rejuvenate the body.
6. Lay Down for a Power Nap
A power nap is a short sleep that lasts anywhere from 10 to 30 minutes and can provide a quick and natural energy boost without leaving you groggy. Napping allows your body to recharge, improving alertness, mood, and cognitive function.
The key to a successful power nap is keeping it short to avoid entering deeper stages of sleep, which can lead to grogginess upon waking. Additionally, if you struggle with insomnia or find that naps interfere with your sleep at night, it may be best to avoid them. But if you find yourself in a midday energy slump, a quick nap could help keep your energy levels steady for the rest of the day.
7. Take a Cold Shower
Can cold showers increase your energy? Yes! In fact, similar to ice baths, cold showers are an excellent way to stimulate your body and mind. The cold water increases your heart rate and improves circulation, leading to an immediate feeling of alertness. Additionally, cold showers can trigger the release of norepinephrine, a hormone that helps increase energy and focus.
Starting your day with a cold shower or taking one when you're feeling particularly sluggish can provide a quick and natural energy boost, leaving you refreshed and ready to tackle the rest of the day.
That said, full water immersion in a cold tub is even more effective than a cold shower. When your entire body is submerged, the cold exposure reaches more surface area, amplifying the effects on circulation and triggering an even greater release of norepinephrine. The immersive experience also activates the vagus nerve, helping to calm the nervous system while boosting mental clarity and energy levels. For a deeper, longer-lasting energy boost, full immersion in a cold tub is an excellent option.
8. Fix Your Circadian Rhythm
While not a way to boost your energy instantly, establishing a consistent sleep schedule is essential for regulating your circadian rhythm and feeling alert during the day. Aim to go to bed and wake up at the same time each day, even on weekends. Create a relaxing bedtime routine that helps you wind down and prepare for sleep, such as unwinding in the sauna, reading a book, or practicing relaxation techniques.
9. Eat Nutrient-Rich Snacks
Choosing the right snacks can make a significant difference in your energy levels. Instead of reaching for sugary treats that lead to quick spikes and crashes, opt for nutrient-rich snacks that provide sustained energy. Foods like nuts, seeds, fruits, and whole grains are some of our favorite choices when we need an energy boost. These snacks offer a balanced mix of carbohydrates, lean protein, and healthy fats, which stabilize blood sugar levels and keep you feeling energized longer (all without caffeine!)
10. Or Consider Natural Stimulants
Finally, if you're looking to boost your energy without turning to coffee, natural stimulants can be an effective alternative. These substances can increase alertness, enhance focus, and provide a gentle energy lift without the harsh side effects often associated with coffee or energy drinks. Some of our favorites for increasing energy naturally include:
- Ginseng is known for its ability to improve mental performance and physical endurance and has been used for centuries in traditional medicine.
- Matcha is a type of green tea that provides a mild, sustained energy boost thanks to its unique combination of caffeine and L-theanine, which promotes calm alertness.
- Rhodiola Rosea is an adaptogen that helps the body resist stress and fatigue, leading to increased energy levels. Incorporating these natural stimulants into your routine can help you stay energized throughout the day without relying on coffee or energy drinks.
Take the Plunge and Say Goodbye to Energy Slumps!
Remember, it's important to listen to your body and find the techniques that work best for you. Experiment with different strategies to discover which natural energy boosters that will help you feel your best.
We might be biased but we have heard from countless customers how much cold plunges have increased their energy levels. Take a look for yourself:
 | ⭐⭐⭐⭐⭐ “I'm blown away at the results I immediately experienced. Within a few days the inflammation in my elbows disappeared. My energy level has skyrocketed and the euphoria mentally that you experience makes me feel more confident than ever. This is a great investment for self-care and being your best version of yourself!” - Liborio Vargas |
Plunge is your one-stop shop for premium cold plunge tubs and saunas. If you’re ready to completely revolutionize your life, we even offer a Contrast Therapy Bundle that includes a state-of-the-art Plunge All-In and Sauna.
Not sure where to start?
We have an easy quiz to find the right product for your budget, goals, and lifestyle and our products also have affordable financing options. Thousands of people have jumped into cold plunging and been blown away by how they feel, so don’t miss out!