Drink one to two ounces (30 to 60 ml) every 15 minutes rather than drinking it all at once.
Carbohydrates, such as pasta, cereal, and potatoes[3] X Research source Whole grains Fruits, nuts, and vegetables[4] X Research source
Between 9:30 and 11:30 a. m. Between 1:30 and 5 p. m.
To avoid extra calories and the sugar crash, look for sugar-free energy drinks.
Dehydration can cause sleepiness, irritability, headaches, and confusion, which will only make an energy drink crash worse. [9] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source
Boil one cup (240 ml) of water. Pour it over four grams (or two tea bags) of loose-leaf green tea and two grams (one bag) of yerba maté tea. Steep for five minutes, then remove the tea bags or strain the leaves. Stir in 1. 5 tablespoons (22. 5 g or ml) of sweetener, such as honey, sugar, or maple syrup, and two tablespoons (15 ml) fresh lemon juice. Cool to room temperature. When it’s cool, serve the drink over ice with mint garnish (optional).
One orange, peeled ¾ cup (180 ml) coconut milk 1 tablespoon (15 ml) honey 1 tablespoon (15 g) ground flaxseed 6 ounces (170 g) regular, light, or non-dairy yogurt Four to six ice cubes
3 cups (720 ml) coconut water 1 cup (144 gr) strawberries 1 cup (240 ml) fresh water Four to six ice cubes 1/8 teaspoon (0. 625 g) sea salt 2 tablespoons (30 g or ml) sweetener (such as sugar or maple syrup)
1 banana, peeled 1 cup (150 g) regular or dairy-free yogurt ½ cup (120 ml) of milk or dairy-free milk 1 tablespoon (15 g) peanut butter 1 tablespoon (15 g) chia seeds ½ teaspoon (2. 5 g) cinnamon
Fresh or frozen fruits of all colors. [15] X Trustworthy Source HelpGuide Nonprofit organization dedicated to providing free, evidence-based mental health and wellness resources. Go to source Plant-based or lean proteins, such as beans, legumes, nuts, seafood, or chicken. Healthy carbohydrates, such as whole grains, pastas, breads, and tubers. [16] X Research source Healthy fats, like those found in nuts, seeds, and avocados. [17] X Trustworthy Source HelpGuide Nonprofit organization dedicated to providing free, evidence-based mental health and wellness resources. Go to source
While everybody is different, anyone over the age of 14 needs between seven and 10 hours of sleep per night in order to give the brain time to rejuvenate. [18] X Research source Caffeine consumption can actually create a vicious cycle, because while you might have a coffee after a long night when you didn’t get enough sleep, that caffeine can actually prevent you from sleeping properly the next night, which will result in you being tired again the following morning.
Healthy adults should aim for at least 2. 5 hours of moderate activity per week. This can include working in the yard, brisk walks, or leisurely swims. Healthy adults who are more active should aim for faster paced exercises, such as swimming laps, jogging, or stair and hill climbing.
Coffee, which contains more caffeine than tea, should be consumed in small amounts over the course of a day, rather than all at once. [20] X Research source
