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A man with his eyes closed resting his head against a glass window in his office

How do you get, and keep, more energy throughout the day?

The average day for the average adult is filled with enough tasks and to-do’s to make it a challenge to keep their energy levels up so they can be more active throughout the day.

But even worse: many people are actually robbing themselves of energy, without even knowing it.

Such as…

Not Drinking Enough Water. Being dehydrated can slow you down. You can also stay hydrated by eating  fruit, vegetables, yogurt and/or soup.

READ: 5 Reasons To See Olympus Has Fallen

Going Vegetarian/Vegan. Vitamin B12 is necessary for the growth of red blood cells, which help you sustain your energy. B12 helps boost energy,  and mainly comes from animal products. Some people become deficient when they give up certain B12 foods, particularly vegans.  If you’re B12 deficient, you may feel run-down and weak, a sore tongue, bleeding gums and an upset stomach. A blood test can tell you for sure if your B12 levels are low. In the meantime, look for supplements with 100 percent of the recommended daily value of B12 and try to eat fortified cereals as well as nutritional yeast.

Taking Allergy Medication At The Wrong Time. Have allergies? Then you’re probably taking all-day allergy medication to control your symptoms, right? But…why is it harder to stay awake? That would be because antihistamines—even “nondrowsy” or non-sedating versions —can make people sleepy. Instead of taking your 24-hour-action pill in the morning, take it at bedtime. You’ll sleep off the immediate drowsy side effects, and the meds will continue to keep you sniffle-free throughout the next day.

EXCLUSIVE: Angela Bassett Continues To Rise

Drinking Too Much Coffee. That large mug of coffee you’re drinking will wake you up, yes…but it’s also going to make you crash in the afternoon. An easy fix? Try to sip small amounts of coffee throughout the day. Researchers at Harvard found that quarter- or half-cup doses can help give you a more consistent level of alertness – minus the crash.

READ: Addicted To Starbuck? 8 Alternatives To Boost Energy

Eating The Wrong Breakfast Foods. The refined carbs in certain meals, such as pancakes, waffles, syrup and orange juice can create dramatic spikes in blood sugar that will leave you feeling sluggish later on in the day. You don’t need to give up your breakfast favorites, just try complex carb version, such as whole wheat pancakes and waffles, and topped with fruit instead of syrup.

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