The minimum amount of fluids you should drink daily is about eight glasses, or 64 oz; however, most health professionals are now saying to drink between 10–13 glasses of fluid daily. This amount will increase with your physical activity level. [3] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source Keep a water bottle handy. This will help you stay on track with sipping all day long and can help you see how much more you need to drink. Stick with no-calorie, hydrating fluids like water, flavored water (add some herbs or fruit), and unsweetened decaf coffee and tea.
You need a little fuel or energy to get your body through a workout. Without a pre-workout snack, it’s like trying to drive a car on an empty tank. Go for carbohydrates like a piece of fruit, a small bowl of oatmeal or yogurt. A small meal or snack that has simple carbs can provide your body with enough energy to get through the workout. Without one, your performance and stamina will suffer and you will see fewer or slower results long-term. [4] X Research source Carbs combined with protein are the best choice after you exercise to help resupply the energy you used and provide the protein to help rebuild muscle. [5] X Research source Try fruit with yogurt/cottage cheese, a glass of skim milk, or a smear of peanut butter on a piece of whole wheat bread.
Many diets, cleanses, and fad diets usually suggest eating very low amounts of calories. When you do not eat enough food, your body can’t get enough nutrition to function at its optimal level, with fatigue being one of many side effects. In addition, if you’re regularly working out, you may need more calories to help support that activity. Try not to cut out calories so that your total level goes below 1,200 daily. This is typically recommended as the absolute minimum.
A balanced diet is one that includes foods from each food group most days. In addition, it’s a diet that includes a wide variety of foods from within each individual food group over the course of a week. [7] X Trustworthy Source National Health Service (UK) Public healthcare system of the UK Go to source Some diets and dieting patterns suggest avoiding large quantities of foods or entire food groups. Low-carb diets for example may want you to avoid grains, starchy vegetables, dairy foods and fruits. A common side effect of low-carb diets is fatigue. [8] X Trustworthy Source PubMed Central Journal archive from the U. S. National Institutes of Health Go to source Ask your doctor about getting your iron checked. Low iron levels in the body can have a major impact on your energy levels. If your doctor finds you have low iron levels, you can discuss getting more iron through diet or supplements.
Without adequate sleep you may notice you’re more tired. In addition, chronic lack of sleep can put you at increased risk for a whole host of health problems. [9] X Research source It’s typically recommended adults get around seven to nine hours of sleep each night. [10] X Trustworthy Source Centers for Disease Control and Prevention Main public health institute for the US, run by the Dept. of Health and Human Services Go to source Try going to bed earlier and sleeping later if you can.
Although exercise is thought to help relieve and help manage stress, it can become a vicious cycle when you’re too tired to exercise and can’t get a hold on your daily stresses. If you can’t fit in your usual workout, try other stress relieving activities like talking to a friend or family member, meditating, taking a hot shower, going to bed earlier or reading a good book. If you find that stress is the number one cause of your fatigue and you’re having difficulty managing it, consider speaking to a therapist for additional techniques.
Take some free time on your days off and review your upcoming schedule for the week. Look for slots within some of your days (it can be three to five days a week) that you could fit in some exercise. It can be an hour of time or something as short as 10–15 minutes. Write your workout in your weekly calendar or datebook, or program it into your phone as a reminder.
Before you can visualize, spend some time writing down the benefits you get from being active. You might write about being able to maintain your weight or lose weight, feeling more energetic during the day, feeling more fit and healthy, or feeling strong and confident. You can also choose to think about all the health benefits of physical activity, like decreased risk of high blood pressure or diabetes, better control of blood sugar and blood pressure, improved circulation and better sleep patterns and mood. [14] X Trustworthy Source Centers for Disease Control and Prevention Main public health institute for the US, run by the Dept. of Health and Human Services Go to source If you’re not feeling up for a workout, spend a few minutes visualizing how you’ll feel, how it’ll feel doing the exercise, how you’ll feel immediately afterwards and long-term. Imagine yourself powering through your workout, feeling positive and confident in yourself, feeling proud of yourself and reaching long-term goals.
If you’re not up for a full- on workout or are too tired to hit the gym, do a short 10-minute activity. It still counts as exercise and the benefits are almost identical to those people who did longer bouts of exercise. Don’t get frustrated or upset with yourself if you’re not in the mood to work out. Try a 10-minute walk, restorative and relaxing yoga or a few isometric exercises (like planks). Another strategy is to present yourself with small opportunities to get some activity in your life. For instance, get off the bus a few stops early and walk the rest of the way or skip the elevator in the morning and take the stairs. Commit yourself to do one thing like this each day.
If going to the gym is not your thing or you find running miserable, you’re less likely to continue exercising. Find something you truly enjoy that also counts as physical activity. Try something outside the box, like hiking, kayaking, swimming, taking dance lessons or playing a team sport. Also try working out with a friend or in a group setting. This can make it more fun if you have someone to socialize with as well. [17] X Research source
When you’re not using correct form or even using too much weight, your body spends more energy and calories. This can create fatigue in the short and long-term. If you do exercises, especially strength exercises, try performing the exercises in front of a mirror so you can see what you’re body is doing and what form you’re using. Make sure not to do strength training on the same muscle group two days in a row. For example, do not do leg strengthening exercises on Monday and Tuesday. This can create muscle fatigue and doesn’t help build strength over time. [19] X Research source Also consider making an appointment with a personal trainer or a staff member at your local gym. They may be able to guide you more closely on how to do certain exercises or use equipment and help you find exercises you really enjoy to help you feel motivated.
