We all know that food is used to fuel our bodies. However, we often eat food that isn't going to give us much energy throughout the day.

So, in order to increase your energy at school, you should focus on eating healthily instead of eating junk food. That doesn't mean you should never eat junk food, but try to eat a higher amount of healthy food that will help your body and your mind. Everyone knows that breakfast is the most important meal of the day.

However, we never make time for it, especially during the school year. Many students tend to skip breakfast, which leads to feeling tired and having little to no energy. So here are a few quick breakfast ideas that you can eat before going to class, especially if you don't have a lot of time in the morning:.

Photo Credit: S'well on Unsplash. By lunchtime, you have spent half the day focusing on school and work, so the food you ate in the morning has done its work. But the school day is not over yet, so making yourself a healthy lunch will leave you energized for the rest of the day!

It is especially important to eat an energizing lunch if you haven't had an adequate breakfast in the morning.

Make sure to also pack yourself some balanced snacks! While a sugary treat might make you feel more awake for a few minutes, it won't help you in the long run. It might make you feel even more tired after the sugar rush has calmed down.

On the other hand, nutritious snacks will boost your energy for a longer time, since they serve as fuel for your body and mind.

Some examples of what to include are fruits, vegetables, cheese, yogurt, and whole grain crackers. Try to eat every once in a while, so that you don't suddenly have an energy slump or extreme hunger.

Most teachers allow students to snack quietly in class, as long as they don't bother anyone. However, if you have teachers who don't allow you to have a quick snack in their class, try to eat as you are going from class to class.

Photo Credit: Cottonbro on Pexels. While it may not always be our drink of choice, you should still drink plenty of water throughout the day. You should drink as much as you can, but try to aim for at least six cups. One of the signs that you haven't drunk enough water is exhaustion.

You'll start feeling light-headed and sluggish, which won't allow you to pay attention in class. So, always try to carry a refillable water bottle with you, and take sips throughout the day. When you're properly hydrated, you'll immediately feel better and get a boost of energy! Caffeine is certainly a good way to boost your energy, but you don't want to overdo it.

Keep in mind, drinking too much caffeine will make you feel worse. Photo Credit: Quang Anh Ha Nguyen on Pexels. The key is to consume caffeine in moderation. If you want to feel a boost of energy in the morning, then make yourself some coffee or tea!

It will certainly help you tackle the upcoming day. However, make sure you are setting a limit on your caffeine intake. Since the effects of caffeine can last for more than five hours, try to only drink two cups of coffee or tea per day.

When considering limiting caffeine intake, tea might be a better option since it contains half the amount of caffeine found in coffee. It may also be more beneficial for your health. However, whichever drink you choose, drink in moderation.

You don't want to feel jittery and restless all day long! Not everyone has the time to exercise, especially during the busy school year. However, exercising is one of the best ways to boost your energy. Since your heart is pumping blood faster, it delivers nutrients all over your body.

You don't necessarily have to go to the gym to exercise. There are many Youtube exercise videos that have a few exercises you can do in half an hour at home.

You can even take a short run! If you feel really tired during the school day, try taking a quick walk during your lunch break. Photo Credit: Denniz Futalan on Pexels. If you are taking a gym class or participate in an after-school sport, then you are already boosting your energy levels!

If you aren't, then you should try signing up for an after-school sport of your choice, since it will allow you to exercise and make some new friends. If this doesn't work, you can join a sports team at your school. This may be a less stressful option, since you will most likely know somebody on the team.

Photo Credit: Siora Photography on Unsplash. If you are feeling your energy levels drop during the school day, try to take a short walk. If you are in class, you can try excusing yourself and taking a walk to the bathroom.

During lunch, a lap around your school might help! The fresh air will boost your energy and help your concentration.

It's important not to overwork and stress yourself out this school year, since it will only drain your energy faster and lead to burnout. Try not to make too many commitments, whether that be choosing hard classes or joining too many extracurricular activities.

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Go to the store, and you'll see a multitude of vitamins, herbs, and other supplements touted as energy boosters. Some are even added to soft drinks and other foods. But there's little or no scientific evidence that energy boosters like ginseng, guarana, and chromium picolinate actually work.

Thankfully, there are things you can do to enhance your own natural energy levels. Here are nine tips:. Stress-induced emotions consume huge amounts of energy.

Talking with a friend or relative, joining a support group, or seeing a psychotherapist can all help diffuse stress. Relaxation therapies like meditation, self-hypnosis, yoga , and tai chi are also effective tools for reducing stress.

One of the main reasons for fatigue is overwork. Overwork can include professional, family, and social obligations. Try to streamline your list of "must-do" activities. Set your priorities in terms of the most important tasks.

Pare down those that are less important. Consider asking for extra help at work, if necessary. Exercise almost guarantees that you'll sleep more soundly.

It also gives your cells more energy to burn and circulates oxygen. And exercising can lead to higher brain dopamine levels, which helps elevate mood.

When walking, pick up the pace periodically to get extra health benefits. You know smoking threatens your health. But you may not know that smoking actually siphons off your energy by causing insomnia. The nicotine in tobacco is a stimulant, so it speeds the heart rate, raises blood pressure, and stimulates brain-wave activity associated with wakefulness, making it harder to fall asleep.

And once you do fall asleep, its addictive power can kick in and awaken you with cravings. If you think you may be sleep-deprived, try getting less sleep. This advice may sound odd but determining how much sleep you actually need can reduce the time you spend in bed not sleeping.

This process makes it easier to fall asleep and promotes more restful sleep in the long run. Here's how to do it:. Eating foods with a low glycemic index — whose sugars are absorbed slowly — may help you avoid the lag in energy that typically occurs after eating quickly absorbed sugars or refined starches.

Foods with a low glycemic index include whole grains, high-fiber vegetables, nuts, and healthy oils such as olive oil. In general, high-carbohydrate foods have the highest glycemic indexes. Proteins and fats have glycemic indexes that are close to zero. Caffeine does help increase alertness, so having a cup of coffee can help sharpen your mind.

But to get the energizing effects of caffeine, you have to use it judiciously. It can cause insomnia, especially when consumed in large amounts or after 2 p. One of the best hedges against the midafternoon slump is to avoid drinking alcohol at lunch.

The sedative effect of alcohol is especially strong at midday. Similarly, avoid a five o'clock cocktail if you want to have energy in the evening. If you're going to drink, do so in moderation at a time when you don't mind having your energy wind down.

What's the only nutrient that has been shown to enhance performance for all but the most demanding endurance activities? It's not some pricey sports drink. It's water. If your body is short of fluids, one of the first signs is a feeling of fatigue.

For more information on the many things you can do to increase your natural energy, order our Special Health Report, Boosting Your Energy. As a service to our readers, Harvard Health Publishing provides access to our library of archived content.

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Whenever possible, choose healthy, nutrient-dense foods like lean protein, vegetables, fruit, whole grains, and healthy fats. Some excellent options to consider are grilled meats, nuts, whole wheat rice or pasta, fresh veggies, and low-fat dairy.

To maintain a balanced diet on campus, visit the salad bar in the dining hall and opt for foods that are filled with fiber to keep you full and energized. Eating the proper amount significantly contributes to overall energy, ensuring you have enough to make it through the day. Listen to your body, eat when you feel hungry, and stop when you feel full.

This may help boost energy and metabolism, fueling optimal physical and mental performance. Not only are these ingredients unhealthy, but they can drain your energy and cause a crash later.

Try to find healthier alternatives and skip purchasing these foods to avoid temptation. Physical activity can improve stamina and endurance, facilitating sustainable energy. While it may require a little push to get going, getting exercise can even be helpful during moments of drowsiness.

To get an immediate energy boost that could last hours, take a brisk walk or do a minute cardio session. Regular exercise also increases alertness, making it easier to concentrate in class, retain information, and grasp complex material.

Since the effects of caffeine can last for more than five hours, try to only drink two cups of coffee or tea per day. When considering limiting caffeine intake, tea might be a better option since it contains half the amount of caffeine found in coffee.

It may also be more beneficial for your health. However, whichever drink you choose, drink in moderation. You don't want to feel jittery and restless all day long! Not everyone has the time to exercise, especially during the busy school year. However, exercising is one of the best ways to boost your energy.

Since your heart is pumping blood faster, it delivers nutrients all over your body. You don't necessarily have to go to the gym to exercise. There are many Youtube exercise videos that have a few exercises you can do in half an hour at home. You can even take a short run! If you feel really tired during the school day, try taking a quick walk during your lunch break.

Photo Credit: Denniz Futalan on Pexels. If you are taking a gym class or participate in an after-school sport, then you are already boosting your energy levels! If you aren't, then you should try signing up for an after-school sport of your choice, since it will allow you to exercise and make some new friends.

If this doesn't work, you can join a sports team at your school. This may be a less stressful option, since you will most likely know somebody on the team.

Photo Credit: Siora Photography on Unsplash. If you are feeling your energy levels drop during the school day, try to take a short walk. If you are in class, you can try excusing yourself and taking a walk to the bathroom. During lunch, a lap around your school might help!

The fresh air will boost your energy and help your concentration. It's important not to overwork and stress yourself out this school year, since it will only drain your energy faster and lead to burnout. Try not to make too many commitments, whether that be choosing hard classes or joining too many extracurricular activities.

Spending time with friends is also a good way to have fun and relax. Instead of working on homework alone, try to spend lunch with them. They will certainly boost your energy for the rest of the day, and might even help with your homework problems!

Spending time with your friends after school, like hanging out at the mall or the library, can also help you relax after a busy day and keep you energized for the upcoming homework you have to complete.

Photo Credit: Anh Tuan on Pexels. It can be hard to focus on yourself, especially with the assignments and evaluations piling in already. However, we have to make sure to keep our energy levels high throughout the school year, so that we don't burnout halfway through.

It's important not to stress and overwork yourself too much, and with the tips mentioned above, you should be well prepared to avoid that! Boosting your energy levels also boosts your morale, which will hopefully lead to an enjoyable school year. Daria is a high school student from Canada.

She has a passion for writing and science. She also enjoys reading, learning new languages, swimming, and drawing. Comment on this text ×. Be notified of more articles like this You must be at least 13 to post on The Teen Magazine. When you feel tired, it can be easy to reach for a sweet, sugar-filled snack.

However, although sugar can give you a short-term energy boost, it also wears off very quickly and can leave you feeling more tired than before. This is because high sugar foods cause a sharp spike in blood sugar levels, followed by a crash as the body releases a large amount of insulin to transport sugar from the bloodstream to the cells 33 , Eating large amounts of added sugar may also increase your risk of obesity, type 2 diabetes, and heart disease, so limiting your intake of added sugar can benefit both your energy levels and your health 36 , If you want to satisfy your sweet tooth while keeping your energy levels more stable and reducing fatigue, try trading foods high in added sugar for:.

Eating foods high in sugar may lead to chronic diseases, including obesity, type 2 diabetes, and heart disease. Consider minimizing your intake and focusing on eating whole foods instead. Drinking enough water is incredibly important for several aspects of health.

In particular, dehydration can have a huge effect on your brain function, mood, energy levels, and more 38 , For example, one small study found that acute dehydration significantly increased the perception of fatigue and impaired muscular performance in athletes As a general rule, try drinking water whenever you feel thirsty to ensure that you stay hydrated.

Additionally, keep in mind that older adults may not always feel thirsty when they need water. As such, they may need to make a conscious effort to drink more throughout the day to stay hydrated Dehydration can make you feel tired.

In fact, social isolation can cause low mood and tiredness, especially as you age Some research even indicates that having stronger social support could be associated with improvements in physical and mental health as you age 43 , 44 , 45 , If you feel tired and in low spirits, it can be helpful to try socializing with friends, joining a club or class, volunteering, or finding a new hobby that gets you out and about.

Getting out of the house and mingling with other people is beneficial for both your energy levels and your health. Try organizing social activities with your friends, volunteering, or starting a new activity by joining a club or class.

However, drinking enough water, following a balanced diet, getting enough sleep and exercise, and being sociable can benefit both your energy levels and your overall health. Reach out to a trusted healthcare professional for additional guidance and advice to help increase your energy levels.

Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. VIEW ALL HISTORY. This article is based on scientific evidence, written by experts and fact checked by experts. Our team of licensed nutritionists and dietitians strive to be objective, unbiased, honest and to present both sides of the argument.

This article contains scientific references. The numbers in the parentheses 1, 2, 3 are clickable links to peer-reviewed scientific papers. Brain fog is a symptom of another medical condition.

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