Natural energy boosters for a long work day: habits, food and caffeine

The most dependable natural energy boosters for a work day are ordinary ones: regular meals and snacks, a short walk, enough water and a steady sleep routine. None of them is a promise, and they will not suit everyone, but they are what the NHS and other health sources point to first.

This guide covers those habits, what to eat and drink when the afternoon drags, and how much caffeine you are probably already having. It then says plainly what is in the WorkMode products people add to a work routine, so you can count the caffeine yourself. If you have been tired for weeks at a time, skip to the section on seeing a doctor.

What people do first on a long work day

Four habits come up again and again.

• Eat every 3 to 4 hours. The NHS says a good way to keep up your energy through the day is to eat regular meals and healthy snacks every 3 to 4 hours, rather than a large meal less often. Its self-help tips for tiredness are a good baseline.
• Take a 15-minute walk. The same NHS page says even a single 15-minute walk can give you an energy boost, and that the benefits increase with more frequent physical activity.
• Drink water. The NHS notes that sometimes you feel tired simply because you are mildly dehydrated. WebMD offers a quick check: you are probably well hydrated if you do not feel thirsty and your urine is light-coloured. It also suggests walking to the fridge or water cooler for a refill every few hours, which gets you off your chair as well.
• Keep to the same sleep times. More on that below.

These are common habits, not guaranteed fixes. Some days you will do all four and still feel flat, and that is normal.

What to eat and drink when the afternoon drags

Food. WebMD says snacks that combine protein with slow-burning carbs, such as banana slices with peanut butter, or granola with fresh berries, are best for maintaining your blood sugar levels over the long term. Harvard Health says eating foods with a low glycaemic index may help you avoid the lag in energy that typically follows quickly absorbed sugars or refined starches. Its examples are whole grains, high-fibre vegetables, nuts, and healthy oils such as olive oil.

Harvard Health also says avoiding alcohol at lunch is one of the best hedges against the midafternoon slump.

Drinks. Water first. Then tea or coffee if you want it. The FDA's figures for a 12-fluid-ounce cup (about 355ml) show how much drinks can differ:

• Green tea: 37mg of caffeine
• Black tea: 71mg
• Regular brewed coffee: 113 to 247mg
• Energy drink: 41 to 246mg

That spread in coffee matters. Two cups from the same café can hold very different amounts, which is why it helps to know your own numbers. The figures come from the FDA's page Spilling the Beans: How Much Caffeine is Too Much?

How much caffeine is in your day already

For most adults, the FDA has cited 400mg a day, about two to three 12-fluid-ounce cups of coffee, as an amount not generally associated with negative effects. The FDA also says there is wide variation in how sensitive people are to caffeine and how fast they eliminate it. So 400mg is a reference point, not a target.

Timing matters as much as the total. The NHS says the effects of caffeine can last up to 7 hours, so you may want to avoid it in the evening if you are having trouble sleeping. Harvard Health says caffeine can cause insomnia, especially in large amounts or after 2 p.m.

Caffeine also turns up in places people forget. The NHS lists coffee, tea, fizzy drinks, energy drinks, and some painkillers and herbal remedies. The FDA adds that dietary supplements, energy or protein bars and some over-the-counter medicines may have caffeine as an added ingredient, and that the body handles added caffeine the same way as the caffeine in coffee and tea.

A quick tally for a normal day: two mugs of coffee, a black tea after lunch, a fizzy drink at 3 p.m. Add it up before you add anything else.

Where supplements fit in a work routine

Many products sold for work days contain caffeine, and the label is what tells them apart. Here is what is in the WorkMode products people use in a work routine, taken from their labels. This describes what is in them and how the labels say to take them. It is not a claim about what they will do for you.

WorkMode ON is a morning drink mix. Each serving of 2 level scoops (7g) has 90mg of caffeine and 250mg of L-theanine, with lion's mane, bacopa, rhodiola, taurine, B vitamins and electrolytes. The label says to dissolve it in 250ml of cold water in the morning. The product page also has a recipe, the Focus Freezo: 1 cup of frozen tropical fruit, 200ml of black rooibos tea, 3/4 cup of ice cubes and 2 scoops of ON, blended for around 30 seconds.

Power Hour is an effervescent tablet with 130mg of caffeine in total (from caffeine anhydrous and guarana) and 180mg of L-theanine, plus ginkgo biloba leaf extract and vitamins B3, B6 and B12. The label says to dissolve 1 tablet in 250ml of cold water; give it a few minutes to stop fizzing. People who want something for later in the day look at the Mid-Day Boost collection.

Do the sum with your own day. A 12-fluid-ounce mug of brewed coffee holds 113 to 247mg on the FDA's figures. ON has 90mg per serving and Power Hour 130mg per tablet, and either one goes on top of whatever coffee, tea or fizzy drinks you have already had. Add them all up and compare the total with the FDA's 400mg reference.

For the evening, WorkMode OFF is a drink mix with no caffeine. Each serving of 1 heaped scoop (5g) has magnesium (as magnesium bisglycinate), 5-HTP, L-theanine, chamomile, rooibos, passionflower and L-glutamine. The label says to dissolve it in 250ml of hot or cold water 30 minutes before bed.

The All Day Stack puts ON, three tubes of Power Hour and OFF in one order, and the WorkMode FAQ answers common questions about all three.

Supplements are an addition to a routine, not a replacement for meals, water, movement and sleep.

Sleep and the next day

What you do at night shapes the next afternoon, so this part of the routine is worth a few minutes. The NHS sleep advice on its tiredness and fatigue page is:

• Stick to the same sleep times and aim for 6 to 9 hours of sleep.
• Do not use smartphones or screens in the hour before sleep.
• Do not eat, have caffeine or exercise in the couple of hours before sleep.

Our guide to what is in sleep supplements explains the common evening ingredients and how to read a label.

Some people make OFF part of that wind-down, stirred into water half an hour before bed in place of a late tea or coffee. It is one item in an evening routine, alongside the habits above.

When tiredness is worth taking to a doctor

A busy fortnight is one thing. Tiredness that does not lift is another. The NHS says to see a GP if:

• you have been feeling tired for a few weeks and are not sure why
• your tiredness affects your daily life
• you feel tired and have other symptoms, such as weight loss or mood changes

The NHS also says not to try to work out the cause yourself. Blood tests may be needed to check for anaemia, diabetes or hyperthyroidism, and a drink or tablet cannot tell you which of those, if any, applies. Supplements do not replace seeing a doctor or pharmacist.

If you are pregnant or breastfeeding, or you take regular medication, ask your doctor or pharmacist before you add any caffeinated product to your day. WorkMode OFF contains 5-HTP, which Memorial Sloan Kettering says may interact with medicines that affect serotonin, such as some antidepressants, so check with them first if you take any.

How to choose a supplement for your day

A checklist you can run through in a minute, whatever brand you are looking at:

• Read the ingredient list. Know what each item is and how much of it is in a serving.
• Compare serving size and caffeine per serving. Products list amounts per scoop, per tablet or per two scoops. ON's 90mg is for 2 level scoops (7g), for example.
• Count what you already drink. Add your coffee and tea to the product and compare the total with the FDA's 400mg reference, remembering that sensitivity varies.
• Decide what time of day you would take it. With the NHS saying caffeine can last up to 7 hours and Harvard Health flagging the hours after 2 p.m., late-afternoon use deserves thought.
• Check whether it is caffeine-free if it is for the evening. If the label does not say, ask the seller.

Questions people ask

How do I increase my energy naturally?

The NHS points to regular meals and snacks every 3 to 4 hours, a 15-minute walk, enough water and steady sleep times. These are common habits, not guaranteed fixes.

What should I drink for energy during the work day?

Start with water, since the NHS says mild dehydration can make you feel tired. Then tea or coffee if you like. The FDA gives 37mg of caffeine for 12 fl oz of green tea, 71mg for black tea and 113 to 247mg for brewed coffee. Keep caffeine away from the evening.

What are some foods people eat for steady energy?

Harvard Health lists whole grains, high-fibre vegetables, nuts and olive oil as low glycaemic index choices. WebMD suggests banana slices with peanut butter, or granola with fresh berries.

Which supplements do people add to a work-day routine?

Many contain caffeine, so the label matters most: check the caffeine per serving and the serving size. WorkMode ON has 90mg of caffeine and 250mg of L-theanine per serving, taken in the morning; Power Hour has 130mg of caffeine and 180mg of L-theanine per tablet. If you have been tired for weeks, see a doctor.

How much caffeine is too much in a day?

The FDA cites 400mg a day for most adults as an amount not generally associated with negative effects, but sensitivity varies widely from person to person.

When should I see a doctor about being tired?

The NHS advises seeing a GP if you have been tired for a few weeks with no clear reason, if it affects your daily life, or if you have other symptoms such as weight loss or mood changes.